{"version":"1.0","provider_name":"HappyCow","provider_url":"https:\/\/www.happycow.net\/blog","author_name":"Sharon Palmer","author_url":"https:\/\/www.happycow.net\/blog\/author\/sharon-palmer\/","title":"Meeting Your Nutrient Needs On A Vegan Diet - HappyCow","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"d8y1U7KUHI\"><a href=\"https:\/\/www.happycow.net\/blog\/meeting-your-nutrient-needs-on-a-vegan-diet\/\">Meeting Your Nutrient Needs On A Vegan Diet<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/www.happycow.net\/blog\/meeting-your-nutrient-needs-on-a-vegan-diet\/embed\/#?secret=d8y1U7KUHI\" width=\"600\" height=\"338\" title=\"&#8220;Meeting Your Nutrient Needs On A Vegan Diet&#8221; &#8212; HappyCow\" data-secret=\"d8y1U7KUHI\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/* ]]> *\/\n<\/script>\n","thumbnail_url":"https:\/\/www.happycow.net\/blog\/wp-content\/uploads\/2015\/11\/IMG_9463.jpeg","thumbnail_width":480,"thumbnail_height":480,"description":"As a registered dietitian for 25 years, I know a thing or two about nutrition. And not so long ago, a vegan diet was cause for concern among the health care community because of concern regarding potential nutrient risks. Flash forward to today, and growing research points out that a well-planned vegan diet can not only meet your nutrient needs, it can offer a range of benefits, such as a lower risk of heart disease, certain types of cancer, and type 2 diabetes. However, the emphasis here is on \u201cwell-planned\u201d. What is a well-planned vegan diet? Let\u2019s start with the basics. The good news is that a vegan diet rich in whole plant foods\u2014whole grains, beans, lentils, tofu, nuts, seeds, vegetables, fruits, and herbs\u2014is packed with nutrients. Which is why studies show that plant-based diets tend to be richer in vitamins A, C, and E; thiamin, riboflavin, folate, and magnesium than non-vegetarian diets. Yet, even if you\u2019re eating a diet rich in these plant foods, you can still fall short on a few nutrients of concern: protein, omega-3 fatty acids, vitamin B12, calcium, vitamin D, iron, zinc, and iodine. And if you\u2019re eating a junk food vegan diet\u2014fries, brownies, and [&hellip;]"}