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.
