Top 10 Vegan Diet Nutrition Tips (Healthytarian Minutes ep.46)

Healthytarian Minutes with holistic teacher Evita Ochel (www.evitaochel.com). This episode shares the top 10 most important nutrition tips for vegans to take into consideration, for best health, weight, energy and vitality.
Learn how to eat an optimal diet for your health and weight with the Eat Real Food: Whole-Food, Plant-Based Eating online video program: www.udemy.com/whole-food-plan...
Video transcript:
Adopting a vegan lifestyle, which eliminates the use of all animal products, is a wonderful step to take on our journey of mindful living, to avoid supporting and contributing to the horrific animal cruelty that takes place to produce many of the foods, clothes and products in our world today. An appropriate vegan diet can also be the most healthful way of eating and help us easily achieve optimal health, weight, energy and vitality. However, inadequate vegan diets can be just as harmful as any other diet, which is deficient in essential nutrients and/or full of harmful substances.
Here are 10 nutrition considerations for vegans to get the most benefit and least risk from their diet:
1. Focus on eating whole, plant foods, not refined or processed vegan foods. The latter options may help the animals, but they are not going to help you thrive.
2. Eat enough food for your needs daily. Even though it is energetically more efficient to eat lower on the food chain, most plant foods are naturally low in calories and require you to eat enough of them to properly sustain your body’s needs.
3. Eat enough variety of foods. A proper vegan diet should be based on lots of vegetables and fruits, along with some legumes or beans and grains or starchy vegetables daily. There should also be some nuts and seeds, as well as mushrooms, herbs and spices.
4. Eat enough vegetables, especially green vegetables and leafy greens daily. These are the most healing, protective and nutrient dense foods available on Earth for us.
5. Eat sea vegetables, like kelp, nori, dulse, wakame, kombu and arame. These are a great source of iodine and other valuable minerals, and should be consumed on a regular basis.
6. Eat omega-3 rich seeds daily, these being flax, chia or hemp. A whole food, vegan diet is naturally anti-inflammatory, but it is always important to have a good amount of essential fatty acids in the diet. Focus also, on decreasing your omega-6 levels, predominantly by avoiding vegetable oils.
7. Eat naturally fermented foods. Depending on your health needs, naturally fermented foods like raw apple cider vinegar, sauerkraut, pickles, kimchi, kombucha and plant kefirs should be part of your diet, on some kind of a regular basis.
8. Take a B12 supplement. A proper vegan diet should not require any supplements, aside from vitamin B12.
9. Get a healthy amount of sun regularly. Vitamin D functions like a hormone and is best obtained directly from the sun through our skin, as opposed to supplements or fortified foods. Practice smart sun habits to obtain this substance most safely and naturally.
10. Drink enough pure, high quality water daily. Be sure to depend most heavily on water as your main, daily beverage and minimize or avoid any processed or problematic beverages.

[@fazeelalaher6250]

Love the explanations
So clear

[@Healthytarian]

Thank you kindly!

[@Tracks777]

Fantastic video! Keep it up!

[@Healthytarian]

Thanks so much!

[@MyFrankr]

Thank You 😊

[@Healthytarian]

My pleasure and thank you for watching :)

[@MyFrankr]

That was so thourough

[@Healthytarian]

Great to hear!

[@susannahats6358]

Love your videos! The only thing I can't eat it's sea vegetables ,I just can't stand taste of it, so does my family including 4 year old...is there anything else to eat for iodine? I got iodine drops but not sure how to use it correctly..Thank you

[@Healthytarian]

Thanks so much for your great feedback Susanna. I know sea vegetables can be a little off-putting, but as I have found it really depends on which variety we try, and how we try it. Perhaps try adding just a little bit of dulse flakes sprinkled into some veggie soups. Eden Organic, for example, has a gentle spice called Gomasio, that includes seaweed, but is very easy to add to meals (amzn.to/2tjRwej).
As for alternatives, almost all plant foods should / do have a little iodine present, it just depends heavily on the soil quality that they were grown in, etc. Foods like potatoes, and even cranberries tend to have higher levels. So your overall diet may be just fine at providing you what you need, assuming it is varied enough and foods are high quality, as much as possible.
Other than that, you may try a kelp or dulse supplement from time to time, where the sea vegetable is just ground and put into a capsule. To minimize any problematic capsule ingredients, some people also put the contents of them, or simply buy them powdered and add small amounts to smoothies. If you add small enough amount, you won't even know it is there, but regular use adds up to what we need or would benefit from. Cheers!