Nutrition The Basics

Make sure you eat all the right stuff

When we change our diets, we naturally worry about getting all the important vitamins and minerals we need.

As the days go by we’ll be giving you more detailed information about essential nutrition and where you can get it.

But for today, we have a quick overview.

The key nutrients to think about…

  • Protein – repairs cells and builds strength.
  • Vitamin B12 – builds DNA and keeps your immune system healthy.
  • Omega-3 & Omega-6 – crucial polyunsaturated fats.
  • Calcium – for strong teeth and bones.
  • Iron – creates important proteins for a strong, healthy body.

…and where to get them

  • Protein – beans, greens, peas, tofu, nuts, rice, wholeweat pasta, wholewheat bread.
  • Vitamin B12 – Marmite, nutritional yeast, fortified plant milks and cereals.
  • Omega-3 – ground flax seed, chia seeds, walnuts.
  • Omega-6 – sunflower oil, nuts, seeds.
  • Calcium – kale, brocolli, some fortified plant milks & fortified soya yoghurts.
  • Iron – dark leafy veg, dark chocolate, sweet potato.

for more info visit: www.veganuary.com

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