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Vegan Food


In this section of Seattle Organic Restaurants, I’m going to talk about nutritional value of vegan foods. A real vegetarian is someone who doesn’t eat meat. Some vegetarians might even avoid calcium products such as toothpastes taken from animals. Vegetarians usually are against the cruelty that is involved in slaughtering animals for food, clothing, or cosmetics. Based on the American Dietetic Association (ADA), vegetarian diet is healthy and high in nutritional value. A proper vegan nutritional meal has adequate nutrients, vitamins and minerals for all the stages of life like childhood, adolescence, or pregnancy.

A balanced vegetarian diet doesn’t nutritional value. It can actually lower level of cholesterol, saturated and total fat, since it has higher level of antioxidants, fiber, minerals such as potassium, magnesium, calcium, folate acids and vitamins such as B-12. Vegan diet can prevent health problems such as diabetes, cancers and heart problems. Based on the American Dietetic Association (ADA), vegetarian diets is healthy and high in nutritional value.

Nutritional Value in Vegan Diet

A well balanced vegan diet must be high vitamin B-12 found in yeast, soy products and cereals. Vitamin D is very essential for the body and can be found in milk, cereals, dairy products and orange juice. Vitamin D helps with calcium absorption and is essential for healthy strong bones. Broccoli, kale, spinach, nuts, beans, juices and breakfast cereals have high level of calcium.


Iron in one of the other essential minerals and can be found in tofu, lentils, spinach, peas and cereal. Vitamin C also helps with iron absorption in the body. Omega 3 fatty acids can be found in nuts, avocados, wild fish and canola oil. Good source of protein for vegan diet is nuts and seeds. Keep in mind that pumpkin seeds, sunflower seeds, soy products, cereals and whole grain bread are high in zinc.


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