A plant-based diet is based on foods derived from plants with little or no ingredients from animals. This includes vegetables, whole grains, legumes, nuts, seeds, and fruits.
Çeşitli nedenlerden dolayı bitki bazlı bir beslenmeyi seçebilirsiniz. Bunlar, hayvan refahı, sağlık yararları, çevresel kaygılar veya kişisel tercihlerle ilgili endişeleri içerebilir.
Bitki bazlı beslenme her yaşta ve yaşam evresinde sağlıklı yaşamı destekleyebilir. Ancak her diyette olduğu gibi bitki bazlı beslenmenizi de beslenme ihtiyaçlarınızı karşılayacak şekilde planlamalısınız.
Those who follow plant-based diets are classified as follows:
Lacto-ovo vegetarians: They eat dairy products and eggs but not meat, poultry, or seafood.
Ovo-vegetarians: include eggs but avoid all other animal foods, including dairy
Lacto-vegetarians: They consume dairy products but exclude eggs, meat, poultry, and seafood.
Vegans: Do not eat any animal products, including honey, dairy products, and eggs
Pescatarians: eat fish and/or shellfish
Semi-vegetarians (or flexitarians): can eat some meat, seafood, poultry, eggs and dairy products
How should I eat with this in mind?
Diets focused on a wide variety of plant-based foods offer affordable, delicious, and nutritious options. Beans, nuts, seeds, fruits, vegetables, and whole grains (such as oats, barley, and quinoa) can provide all the nutrients needed for good health.
The exception to this is vitamin B12. This nutrient cannot be obtained from plants. You will need to get it from fortified foods or a supplement.
Plant-based diets are considered an intervention for improving health outcomes. They can reduce your risk of developing type 2 diabetes, hypertension, cardiovascular disease, and certain types of cancer, as well as help you manage your weight.
If you are reducing or completely eliminating foods derived from animals, there are a few nutrients you need to pay attention to.
Protein
You can easily meet your protein needs by consuming protein-rich foods.
These include lentils, beans, chickpeas, seeds, nuts, and nut butters (such as peanut butter), tofu, and tempeh. If you consume them, eggs and dairy products are also good sources.
Soy burgers and soy sausages, as well as meat substitutes like mycoprotein (sold as Quorn) and seitan (made from wheat), are high-quality protein sources and can be beneficial for those adapting to a plant-based diet. However, they often contain high amounts of salt and fat, so they should be consumed in moderation.
Some meat substitutes contain animal-derived ingredients such as eggs, dairy, or honey. If you are aiming for a vegan diet, you will need to read labels carefully.
Long-chain omega-3 polyunsaturated fatty acids
These fats are important for your health.
The richest sources of these fats are oily fish, such as sardines, salmon, and mackerel. If you don't eat fish, your body can convert the essential fats found in plant-based foods like walnuts, flaxseeds, chia seeds, and hemp seeds into long-chain omega-3 fatty acids. Omega-3 supplements made from algae are also available and are suitable for vegans.
Vitamin B12
You only need small amounts of this important vitamin. If you consume too little, you may experience fatigue, anemia, and nerve damage, as well as an increased risk of cardiovascular disease.
Since eggs and dairy products contain vitamin B12, it is unlikely that you will experience a deficiency in this vitamin unless you exclude all animal-based foods from your diet.
If you are vegan, the only reliable sources of vitamin B12 are fortified foods and supplements. Suitable B12-fortified foods include some breakfast cereals, nutritional yeast, soy yogurts, and plant-based milk alternatives. Be sure to check the label to ensure they are fortified.
Since absorption can vary greatly depending on the dose and your needs, it is recommended to supplement with an amount higher than the 1.5 microgram Recommended Daily Allowance (RDA) to ensure adequate intake.
Vitamin D
In addition to calcium, vitamin D is also important for maintaining bone health. Your body produces it, especially during the summer months when your skin is exposed to sunlight.
Calcium
Calcium is essential for bone health. An adult needs about 700 mg per day.
Dairy products are rich in calcium, but if you don't consume them, make sure to get calcium from other sources. These include fortified plant-based milk alternatives, dried fruits such as figs, nuts like almonds, leafy green vegetables like kale, red kidney beans, sesame, tempeh, and calcium-containing tofu.
Iron
This mineral is vital for health because its deficiency can lead to anemia.
Plant-based sources of iron include dried fruits, whole grains, nuts, leafy green vegetables, seeds, peas, beans, and lentils. The form of iron in plant-based foods is absorbed less efficiently compared to iron from animal sources such as meat and eggs.
By eating plenty of fruits and vegetables rich in vitamin C, you can increase the iron absorbed from plant-based foods. These include citrus fruits, strawberries, fruits, leafy green vegetables, and peppers. Vitamin C helps improve the absorption of iron.
Zinc
Zinc is important for growth and development during childhood. It is essential for the immune system.
Like iron, zinc is also absorbed less efficiently from plant-based foods compared to animal foods. Sources include eggs and dairy.
Good plant-based sources of zinc include wheat germ, beans, nuts, seeds, mushrooms, and some fortified breakfast cereals.
To enhance zinc absorption, eat fermented soybeans like tempeh and miso, soak dry beans, rinse them before cooking, and sprout grains and seeds.
Iodine
You need iodine for healthy thyroid function. It is necessary for many bodily processes, including metabolism. The most important sources of iodine in our diet are dairy products and seafood. If you only eat plant-based diets, you may be at risk of deficiency.
Excessive iodine is also unhealthy, so if you are taking supplements, it is important to consult with a dietitian.
Best Tips
– Carefully planned plant-based nutrition can support healthy living at every age and stage of life.
– Plant-based diets can help with weight management and reduce the risk of type 2 diabetes and other chronic diseases.
– You can get all the necessary nutrients from plant-based foods, but vegans need a reliable source of vitamin B12.
– If you are excluding dairy products, make sure to consume other calcium-rich foods.
– Include a wide variety of plant-based foods to ensure your diet is balanced and sustainable.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html
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