"Balanced Vegan Diet"

Vegans exclude all animal products, including eggs, milk, and other dairy products.

Some vegans also avoid honey and may avoid wearing animal products such as leather or wool.

A closer look at ... 

Protein intake in vegan diets

Protein type : 

Proteins of plant and animal origin differ in their concentration of essential amino acids ( EAA). There are 9 EAA in total (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine)

To avoid essential amino acid deficiency, vegan diets must include either complete proteins( such as soy protein) or complementary proteins.

Complementary proteins

Grains : 

 Are low in the essential amino acid lysine and high in methionine,

 whereas, 

Legumes : 

Are low in methionine and high in lysine.

Combined together you get all 9 essential amino acids !

How to combine them:

Chickpea curry with rice

Hummus and bread

Red lentil soup with bread

Chili ( red beans) with rice

Creamy vegan pasta with white beans

Potential nutritional deficiencies

1.Vitamin B12

There is only one reliable source of vitamin B12 for vegans; fortified foods 

( small amounts of B12) such as , some plant based milk, meat alternatives, fortified cereals and nutritional yeast

+ oral supplement is recommended to meet minimum daily intake

2.Omega-3 fatty acids (EPA and DHA)

Plant oils containing alpha-linolenic acid (ALA) :

Flaxseeds & flax oil, soybean oil, canola oil, hemp seed oil, walnuts & walnut oil

ALA can be converted into essential omega-3 fats (DHA and EPA) in your body.

3. Calcium

Calcium-fortified foods: milk, yogurt, cheese, ...

4. Iron

Whole grains, legumes, leafy greens, dried fruits, soy , ...

PAIR WITH : Vitamin C to help absorption( fruits, bell peppers , tomatoes, ... )

5. Vitamin D

Vitamin D is available through sunlight exposure and fortified foods 

+ oral supplement is recommended