Can you be a healthy vegan.

As everyday goes past many will ask others or themselves could you go vegan taking meat and dairy out of my diet some will say i couldn't do that i need dairy and meat in day to day diet. But as the days go past many of us are going vegan for the healthy life.

Other will question where you get the vital vitamins and minerals that your body needs.

You can get iron from vegetables such as.

1. Spinach
2. Brussels sprouts
3. Soy beans
4. Lentils
5. Pinto beans
6. Arugula
7. Collard greens
8. Prune juice
9. Potatoes

You can get calcium from vegetables such as.

1. Kale
2. Turnip greens
3. Mustard greens
4. Watercress
5. Pak choi
6. Butter squash
7. Sweet potatoes
8. Fennel
9. Okra

You can get omega 3 oils such as.

1. Canola oil
2. Cod liver oil
3. Flaxseed oil
4. Mustard oil
5. Soybean oil
6. Walnut oil

You can find proteins in 

1. Buckwheat
2. Beans
3. Nuts
4. Hummus and Pita
5. Soy
6. Quinoa

There is many places that you can get the vitamins and minerals for your body and these short list that i have put ain't the only places the list are bigger. So you can be a vegan and know that your body ain't going to lack of and vital goodness that it needs.This means vegans have a lower risk of heart disease, May life longer, Type two diabetes and high blood pressure.

The benefits of avocado.

The benefits of avocado.

Avocados are a kind of large berry that's native to Mexico in central America. They are a rather unique type of fruit many fruits consist of carbohydrates, where avocados are high in healthy fats.

• Vitamin K : 29% of the RDA
• Vitamin C : 17% of the RDA
• Vinamin B5 :14% of the RDA
• Vitamin B6 : 13% of the RDA
• Vitamin E : 10% of the RDA
• Folate : 20% of the RDA
• Potassium : 14%of the RDA

Avocados don't contain any cholesterol sodium and are low in saturated fats. Potassium is a nutrient that people ain't getting enough of adding more to more of this to your diet it will help to maintain electrical gradient in the body's cells and helps important functions.

They are loaded with fiber, Fiber is indigestible plant matter that can contribute to weight loss, reducing blood sugar levels and is strongly linked to a lower risk of many diseases.

• Reduces total cholesterol levels significantly.
• Reduces blood triglycerides from up to 20%.
• Lowers LDL cholesterol from up to 22%.
• Increases HDL cholesterol by 11%

• 
  
• May reduce risk factors for heart disease.
• Contributes to 8% of daily fiber.
• Aids in stabilising blood sugars.
• Source of naturally good fats.
• Great source of potassium.
• Maintains a healthy heart.
• Boost's your immune system.
• Makes your skin glow.
• Anti-Inflammatory.
• Anti-Aging.