Vegan Cuisine Month 2025

“Healthy nutrition tips for beginners on a vegan diet”

American Vegan Association (American Vegan Society) has designated February every year as "Vegan Recipe Month" (Vegan Cuisine Month) To invite people to try a vegan diet, those who are interested in starting a diet may need to have a good diet plan and a variety of food options to get complete and adequate nutrition. Today, we have nutrition tips that you can follow.

• Eat a variety of plant proteins and enough.

Plant-based proteins are cholesterol-free proteins and are high in fiber, but to go vegan, you need to choose a variety of plant-based proteins, such as eating nuts with whole grains. If supplemented with other cereals, it will help to obtain all the necessary amino acids. In addition, the recommended daily intake of protein should be taken into account (Recommended Dietary Allowances; RDA) which is defined as 0.8 grams per body weight. 1 To get an adequate amount of protein.

Major plant-based protein food sources include tofu, soybeans, black beans, red beans, tree nuts, and grains such as quinoa and brown rice.

• Eat foods that contain sources of vitamins. B12

Vitamins B12 It is found in meat andAnimal ProductsMainly. Therefore, vegans should protect themselves.The risk of deficiency in this nutrient is due to eating a plant-based diet that is a source of vitamins. B12 Regularly orConsult a professional before taking any dietary supplement to ensure proper and safe dosage.

Sources of vitamin food B12 From plants, including: Nutritional Yeast Breakfast cereals fortified with vitamins B12 Soy milk, tempeh, and whole grain milk, etc.

• Eat foods that contain sources of calcium.

A general recommendation: Sources of calcium are milk and dairy products of animal origin. A good source of plant-based calcium can be found. Green leafy vegetables Sesame Tofu and plant-based milkCalcium slim, etc.

• Eat foods that contain sources of iron.

A variety of plants are good sources of iron, but the iron in plants is of the non-heme type. (Non-heme iron) Therefore, it is recommended to take it in combination with vitamin-containing foods. C For example, oranges. Guava, puree, tamarind, etc., because it will improve the absorption of iron from plants.

Plant sources of iron include nuts, various dried seeds. Dark leafy greens, andCereals, etc.

According to the research, Vegan diets, which are classified primarily as plant-based foods (Plant-Based Diet) can help reduce the risk of various chronic non-communicable diseases such as obesity. cardiovascular disease, type 2 diabetes, and cancer, etc.ThroughoutThis February, which is “Vegan Recipe Month" is a great opportunity to start and try to eat vegan together.

Reference List

[1]Craig WJ. Health effects of vegan diets. The American Journal of Clinical Nutrition. 2009; 89(5): 1627S1633S.

[2]Łuszczki E, Boakye F, Zielińska M, Dereń K, Bartosiewicz A, Oleksy Ł and Stolarczyk A (2023) Vegan diet: nutritional components, implementation, and effects on adults’ health. Front. Nutr. 2023; 10: 1294497.