A woman's body changes with age, and each stage has its unique nutritional needs.
For vegans, it's crucial to meet these needs solely through plant-based foods. Let's examine the characteristics and necessary nutrients for each age group, from teenagers to those in their 60s and beyond. Additionally, we'll consider vegan-appropriate nutrition for women from various cultural approaches, such as Traditional Chinese Medicine and Western herbs.
[Age-Specific Approach]
Teens to Early 20s: Addressing Growth and Menstruation
This is a period of growth, and the onset of menstruation increases the demand for iron. Vegans can obtain iron from plant-based foods such as spinach, quinoa, and lentils. Consuming these with foods high in vitamin C (e.g., citrus fruits, bell peppers) increases iron absorption. Calcium can be obtained from tofu, fortified plant milks, and leafy greens, whilst vitamin D can be sourced from mushrooms and fortified foods. Don't forget to get some sunlight exposure as well.
Late 20s to Early 30s: Preparing for Pregnancy and Childbirth
During this period when pregnancy and childbirth are possible, the demand for iron and folic acid increases. Folic acid can be obtained from broccoli, asparagus, and lentils. If planning pregnancy, consider vegan-friendly supplements. Calcium can be sourced from fortified soya milk, almond milk, and sesame seeds.
Late 30s to Early 50s: Preparing for Menopause
To prevent bone density loss as menopause approaches, calcium and vitamin D intake is crucial. Actively consume tofu, kale, broccoli, and other leafy greens. Omega-3 fatty acids can be obtained from plant-based sources such as flaxseed oil, chia seeds, and walnuts.
60s and Beyond: For a Healthy Later Life
Bone density loss tends to progress more easily after menopause. While continuing to consume calcium and vitamin D, pay attention to vitamin B12 and magnesium as well. Vegans need to be particularly mindful of B12 intake, considering fortified foods or supplements. Magnesium can be obtained from nuts, whole grains, and bananas.
[Cultural and Academic Approaches]
Traditional Chinese Medicine Perspective: Emphasising Balance
Many principles of Traditional Chinese Medicine are compatible with a vegan diet. B vitamins and minerals are recommended, with brown rice, soya, vegetables, and seaweed being important ingredients. For example, incorporating miso soup (without animal-based ingredients) into daily meals provides protein from soya and the benefits of fermented foods.
Medicinal Cuisine: Utilising the Properties of Ingredients
Many medicinal cuisine recipes centre on plant-based foods. Root vegetables and herbs are utilised, with cooking methods varying according to season and constitution. For instance, ginger and spring onions, which have warming effects, are used more in winter, whilst cooling foods like winter melon and cucumber are incorporated in summer.
Western Herbs: Harnessing the Power of Plants
Western herbs frequently appear in my vegan cooking. Flavonoids and essential oils are notable for stress management and relaxation. For example, drinking lavender tea before bedtime may promote relaxation.
Ayurveda: Tailoring to Individual Constitutions
Many Ayurvedic principles and ingredients are highly compatible with a vegan diet. Meals and lifestyle habits tailored to individual constitutions (doshas) are emphasised. Legumes, whole grains, herbs, and spices can be utilised to boost immunity and regulate hormone balance.
Maintaining health whilst obtaining necessary nutrients solely from plant-based foods requires more careful meal planning for women, but a healthy diet can be achieved by incorporating diverse plant-based foods.
It's particularly important to consider fortified foods or supplements for nutrients that are difficult to obtain from plant-based sources, such as vitamin B12 and DHA/EPA.
By flexibly combining these nutritional approaches to suit one's physical condition and lifestyle, long-term health maintenance is possible whilst adhering to a vegan diet.
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