Final Answer:
Strict vegans need to pay attention to their nutritional needs to make sure they are receiving adequate amounts of essential amino acids, essential fatty acids, and calcium. So, the correct options are 1) essential amino acids, 3) essential fatty acids and 4) calcium.
Step-by-step explanation:
Vegans, who exclude all animal products, must ensure they obtain essential amino acids from plant-based sources. While plants contain amino acids, some may lack certain types, emphasizing the need to consume a variety of plant proteins to fulfill all essential amino acid requirements.
Similarly, essential fatty acids, particularly omega-3 and omega-6, are crucial for vegans and can be sourced from flaxseeds, chia seeds, walnuts, and oils like flaxseed or canola. These fatty acids play pivotal roles in heart health and brain function, often found abundantly in fish, hence necessitating conscious selection of plant-based options for vegans.
Calcium, vital for bone health and muscle function, is commonly associated with dairy but can be obtained from fortified plant-based milks, tofu, leafy greens like kale or bok choy, and almonds. As vegan diets exclude dairy, which is a primary source of calcium for many, careful planning to incorporate alternative calcium sources becomes essential.
Balancing these nutrients through a well-planned vegan diet ensures proper health and nutrition. While fiber is crucial for digestive health and is abundant in plant-based diets, focusing on essential amino acids, fatty acids, and calcium specifically addresses potential deficiencies commonly associated with a strictly plant-based diet, emphasizing the need for a diverse and balanced approach to vegan nutrition.
So, the correct options are 1) essential amino acids, 3) essential fatty acids and 4) calcium.