Over the last number of years, Veganuary, or Vegan January, has become increasingly popular. Going Vegan for January when done correctly can be a great way of resetting the body. However, Veganuary isn’t for everyone and that’s ok.
So what does Veganuary actually mean?
Veganuary may be defined as consuming a vegan diet for the month of January i.e., not consuming any foods that are derived from animals and not using any animal products for the month.
Veganuary is often viewed as a way in which people can reset and bring back healthy habits after a month of indulgence during December. For those of you that are interested in going Vegan this January, VITHIT have come up with a number of tips and things to note to make sure you’re getting the best results.
Firstly, it is important to note that eating only Vegan food is not always the healthiest option. It is easy to fall into the trap of eating highly processed foods that are Vegan. Therefore, it is important to be mindful of the foods you are consuming and to ensure that each meal is focused around both a high quantity, and high quality, of vegetables and fruits to meet your daily nutrient needs.
Below is a list of nutrients to be mindful of when changing your diet to a Vegan diet:
1. Iron
Iron is a very important nutrient which plays a vital role in production of red blood cells. Iron is often found in foods such as red meat. When looking to swap out meat from your diet make sure that you are consuming fruits and vegetables that contain a rich source of iron such as; leafy green vegetables, lentils and tofu.
A useful tip is to try and consume a multivitamin which contains iron. Also, vitamin C increases iron absorption so incorporating a glass of orange juice will help you to increase the amount of iron you are absorbing from food.
Pro Tip: Try to avoid drinking coffee and tea straight after a meal as these can reduce the amount of iron you are absorbing.
2. Vitamin B12
Vitamin B12 plays an important role in maintaining a healthy nervous system. Failure to consume enough Vitamin B12 can lead to a deficiency in, and in some cases damage to, the neurological system. As Vitamin B12 is usually consumed from animal derived foods, it is essential for Vegans to be mindful that they are consuming enough Vitamin B12 to avoid this deficiency.
Pro Tip: Incorporating a Vitamin B12 supplement and looking out for foods that have been fortified with Vitamin B12 are some ways that individuals can ensure that they are consuming enough Vitamin B12 from their diets.
3. Omega 3 fatty acids
Omega 3 fatty acids can usually be obtained through the consumption of oily fish and play an important role in the health of your heart. For Vegans, omega 3 fatty acids can be consumed through flaxseed oil, rapeseed oil and walnuts. It is also important to reduce the intake of salt and foods that are high in saturated fat.
4. Calcium and Vitamin D
Calcium and Vitamin D actually work together.
Calcium plays an important role in maintaining healthy skin, bones and teeth whilst, Vitamin D regulates the amount of calcium and phosphate in the body. Calcium for Vegans can be obtained from green leafy vegetables, fortified foods such as breads and cereals, and fortified plant based milks. Vitamin D can be found in supplements, fortified foods such as cereals and spreads, and from exposure to sunlight.
5. Did you know that VITHIT is also vegan?
So when trying out Veganuary this January don’t forget that you can drink as much VITHIT as you like! Why not try Boost for a great January?
Disclaimer: Remember each individual has different dietary requirements so before starting a new diet or changing to a new diet, it's important to always talk to your doctor or dietitian for some expert advice.
Some useful resources that you can use are:
- https://www.nhs.uk/live-well/eat-well/the-vegan-diet/
- https://veganuary.com/
- https://www.vegansociety.com/