Sức KhoẻApril 29, 20267 min read

Plant-Based Eating Lacks Nothing — The Science of Vegan Nutrition

🇻🇳 Đọc bằng Tiếng Việt: Đọc bằng Tiếng Việt →

The most common question when someone hears about veganism: "But where do you get protein?" Second: "What about iron?" Third: "Calcium? B12?"

These are good questions. And the answers — affirmed by the American Dietetic Association, the World Health Organization, and hundreds of peer-reviewed studies — are: a well-planned plant-based diet is nutritionally complete for every age group.

Bún trộn đậu hũ nước tương (Tofu vermicelli salad with soy sauce) — Tofu vermicelli salad — tofu contains 8g protein/100g, all 9 essential amino acids when combined with grains

Protein: More Than You Think

Tofu: 8g protein/100g. Lentils: 25g/100g. Peanuts: 26g/100g. Seitan (wheat gluten): 75g/100g — higher than chicken.

Bánh mì cà ri seitan (Veggie Bread with curry seitan) — **Curry seitan bánh mì**
Protein 14g · Carbs 52g · Fat 9g · Fiber 4g · 30.000₫

Đậu hũ viên chiên (Tofu balls) — **Tofu balls** — tofu protein with meat-like texture. zero cholesterol
49.000₫

Fibre: The Secret Weapon

Animal foods contain 0g of fibre. Plant foods average 3–15g/100g. Fibre feeds beneficial gut bacteria — your immune system, mood, and even cognition depend on this.

Vegans have 32% lower rates of heart disease, 18% lower colorectal cancer, 23% lower type 2 diabetes than meat-eaters — according to the Adventist Health Study 2 tracking 96,000 people.

Gỏi cuốn chay thập cẩm (Mixed vegan summer rolls) — Spring rolls — raw vegetables, high fibre, low calorie

Trà chanh dây tươi (Fresh passion fruit tea) — Passion fruit tea — natural vitamin C, no refined sugar

Trà atiso đỏ (Hibiscus tea) — Hibiscus tea — anthocyanins, flavonoids, strong antioxidants

💊No exotic supplements needed. Just eat diversely, in sufficient amounts, and understand what you're eating. Veggie Saigon handles the rest.

The body doesn't need meat. It needs protein, iron, calcium, vitamins. All of which exist in plants — sometimes in greater amounts and better absorbed than from animals.

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