How to get the best out of the vegan diet?

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Elia Tabuenca García
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Proper and well-balanced vegan nutrition makes people healthy and strong, quickly regenerates cells and improves daily life.

"Being vegan goes against nature."

This thought unites many people who believe that the vegan diet is harmful to humans as it does not allow the intake of proteins and other fundamental nutrients such as iron, vitamins (especially vitamins B and D), iodine, zinc. , vitamin D and some fatty acids.

However, this popular belief has been disproved, especially within the sports world where more and more elite athletes, including Carl Lewis and Venus Williams, have started their vegan journey, fueling their performances exclusively with foods that respect the environment and animals.

Proper and balanced vegan nutrition makes people healthy and strong! Let's find out how!


Healthy and vegan

Planning our nutrition is essential for our physical and mental well-being! For athletes, as well as for non-athletes, following a healthy and balanced diet ensures complete recovery and promotes performance.

So what should I eat to perfect my diet? The best options are totally natural foods, easy to digest, rich in macro and micronutrients, and alkalizing foods (for example all vegetables, including salads, potatoes eaten in their skins, almonds and cashews).

In this way, the stress deriving from an overloaded intestine will be reduced, a condition that could trigger the inflammatory process.

Nutrition rules for vegans

Just like non-vegans, vegans also need the right daily calorie intake to cope with the many daily activities, from work to study, from sports to outings with friends. To get the correct need for proteins, carbohydrates, fatty acids and micronutrients, you need to eat in a proportionate and balanced way.

To get the best out of the vegan diet, it is therefore essential to understand which foods are most effective.

To get complete proteins into our body, it is important to eat grains and legumes such as rice and lentils are vital for getting complete proteins. Organic soy, buckwheat, small spelled, quinoa and hemp seeds are an additional source of essential amino acids.

For better iron absorption, vitamin C is an excellent ally: peppers, lentils, lemon juice and parsley. Some vitamins (such as vitamins A, K, D, E) are soluble only in fats, and it is for this reason that it is good to season carrots with olive oil, for example. For a proper intake of vitamin B12, nutritional yeast is an excellent source. While algae are a valuable source of iodine.

Vitamin K2 is found in fermented foods (miso e Tempeh first of all!), and they are also totally natural probiotics! Seeds (such as chia or hemp seeds) e nights they are the best source of essential fatty acids.


However, it is good to remember that there is no uniform and perfect diet for everyone! Each individual has different habits and therefore different nutritional needs. Furthermore, scientific research has shown that vegans and non-vegans are prone to nutritional deficiencies due to the characteristics of the modern diet. For example, a French study points out that contemporary society is deficient in essential nutrients such as magnesium, zinc, iron and vitamins. This problem arises from excessive consumption of refined carbohydrates and saturated fats.

But don't worry, food supplements support our health, but it is better to choose 100% natural and sustainable ones to respect body and nature.

Balanced vegan nutrition gives the body the right energy, quickly regenerates cells and improves daily life by optimizing concentration and physical strength. All in full respect of the planet we live on.

Marie-Noëlle Bourgeois, Crownhealth Nutritionist

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