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Go Nuts !! for a Nutrient Dense Vegan Diet

by Ashish Agrawal
Go Nuts !! for a Nutrient Dense Vegan Diet

The benefits of going vegan are rightly attracting the fancy of many individuals. Studies have shown that vegan diets provide protection against obesity, hypertension, type 2 diabetes, cardiovascular mortality and showed a reduced risk of incidence from total cancer.

A vegan diet is essentially the total avoidance of products derived from animals and fish including dairy products, eggs, gelatine, etc.

The downside of a 100 % plant-based diet is that it may increase the risk of certain nutritional deficiencies including protein, iron, zinc, calcium, long-chain omega-3 fatty acids and vitamin B12. This can be overcome by adding various kinds of nutrient-dense nuts.

  • Nuts not only provide energy, complex carbohydrates with a low glycemic index, fiber and essential fatty acids but also high amounts of protein.
  • Pistachios, almonds and peanuts are among the protein-rich foods.
  • Vegans can consume almonds, pistachios and cashews for their fix of Vitamin B12 which is otherwise got from dairy products.
  • Walnuts are an excellent source omega 3 fatty acid. Macadamias provide the highest content of health-promoting monounsaturated fatty-acids and are also rich in omega-7-fatty-acids.
  • Calcium can be obtained from plant-based foods like almonds, pistachios, hazelnuts and brazil nuts.
  • When it comes to the supply for zinc, brazil nuts and pine nuts can bridge the deficiency gap for vegans.
  • Cashews, Almonds, Pistachios and Hazelnuts, all contain iron, which can be absorbed by the body if the diet is rich in Vitamin C and vegetables, which is true in the case of most Vegan diets.

Nuts in a vegan diet do not only provide essential nutrients to prevent deficiencies but in addition, the combination of fiber, protein and fat in nuts gives the feeling of being full for longer, reducing the urge to snack frequently.