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Vegan Diets: Health Wins, Nutrient Must-Haves & Smart Planning
Manage episode 504106205 series 3649266
Вміст надано vpod.ai. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією vpod.ai або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.
Thinking about going plant-based—or optimizing what you’re already doing? In this vpod.ai deep dive, we separate hype from habits and show how to thrive on a vegan diet with science-backed strategies and real-world tips.
What’s inside:
- Health upsides: Lower risks tied to type 2 diabetes, heart disease, and some cancers—plus better blood pressure, cholesterol, and insulin sensitivity.
- Planet impact: Drastically smaller footprint—less land, water use, and emissions—versus meat-heavy diets.
- The 7 nutrient priorities: B12, iron, calcium, vitamin D, iodine, zinc, omega-3s—and how to cover them.
- Fortify & supplement smart:
- B12: ~25 mcg/day or 3 servings of fortified foods
- Vitamin D: ~10 mcg/day (seasonal/sunlight dependent)
- Iodine: ~140 mcg/day
- Bone health without dairy: Calcium-set tofu, fortified plant milks, low-oxalate greens; remember vitamin D for absorption.
- Iron, absorbed better: Pair legumes/greens with vitamin C; cook in cast iron; keep tea/coffee away from meals.
- Omega-3s the vegan way: Daily ALA (flax/chia/hemp/walnuts) + consider microalgae EPA/DHA (~250 mg/day).
- Protein made easy: Aim 20–30g per meal with tofu, tempeh, beans, lentils, seitan, nuts/seeds.
- A simple day on a plate: Fortified oats + chia/walnuts; lentil-veg soup; tofu stir-fry with brown rice—balanced, satisfying, and nutrient-complete.
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