Vegan Diet Definition
A Vegan Diet is a firmly vegetarian diet. Besides not eating meat, strict vegetarians do not eat any food that comes from animals.
Vegan Diet includes dairy products, eggs, honey, and gelatin (bones and other animal tissues).
What are the Reasons to Choose a Vegan Diet?
There are many reasons why some people choose a Vegan Diet:
- It can be healthier than other diets.
- Some people think that it is not correct to use animals for food.
- And also, Some religions forbid eating meat.
- A vegan diet can cost less than a diet that includes meat.
- Eating less meat can be better for the environment because most meat items produce commercially.
- And also, Some people don’t like the taste of meat.
Is A Vegan Diet Healthy?
If planned properly, a Vegan Diet can provide all the nutrients a person needs. In general, people who do not eat meat.
- They weigh less than those that eat meat.
- They are less likely to die from heart disease.
- And also, They have lower levels of cholesterol.
- They are less likely to have High blood pressure, Prostate cancer, Colon cancer.
How can you have a strict Vegan Diet?
You may be concerned that you cannot get all the nutrients you need from a Vegan Diet. There are only a few things that you need to pay special attention to as long as you eat different types of foods.
1. Calcium is essential for individuals who do not take dairy products
- If you don’t get your calcium from dairy products, you require to eat many calcium-rich foods. Calcium-fortified meal cereals, soy milk, and orange juice are good choices.
- And also, Enriched with calcium means that the manufacturer has added calcium to the food.
- Other foods that contain calcium include some legumes, certain green leafy vegetables, nuts, seeds, and tofu.
2. Vitamin D is necessary for people who do not consume dairy products
- Getting enough calcium and vitamin D is significant to keep your bones healthy.
- People who do not take dairy products can make use of fortified soy milk and mealtime cereals.
- Getting enough iron is not a trouble for strict vegetarians who strive to eat a wide variety of foods.
- Our body does not absorb iron from plant foods as well as from meats. So strict vegetarians must regularly eat foods rich in iron.
- Vegan sources of iron include cooked beans, peas and lentils, green leafy vegetables, and iron-fortified grain products. And eating foods rich in vitamin C helps the body absorb iron.
4. B12 vitamin
- Vitamin B12 comes only from animal sources. If you are among strict vegetarians, you will have to rely on foods prepared with this vitamin, especially for vegan women expecting or breastfeeding.
- You can even get the vitamins and minerals listed above as supplements.
In a Vegan Diet people have to make sure they get the following Vitamins and nutrients:
- Proteins: When considering a vegan diet, many people worry about not getting enough protein. But taking a wide variety of protein-rich foods like soy products, legumes, grains, nuts, and seeds will provide you with the protein you require.
- Omega-3 fatty acids: Apart from fish and eggs in your diet, you need to find other good sources of omega-3 fatty acids, such as hemp seeds, flax seeds, pumpkin seeds, walnuts, certain green leafy vegetables, soybean oil, canola oil, and sea vegetables (such as arame, dulse, nori, seaweed, kombu, or wakame).
- Zinc: Your body soaks up zinc better when it comes from meat than when it comes from plants. However, strict vegetarians usually have no problem getting enough zinc, including whole-grain bread, cooked beans and lentils, soy foods, and vegetables.
Examples of a Vegan Diet Menu: Feel like trying?
Breakfast: A kiwi, soy milk with oatmeal cookies, a grapefruit juice, coffee with a toast of rye bread with tomato and oil.
Mid-morning: A bowl of strawberries or a slice of watermelon.
Food: Ratatouille with millet and vegetable burger. A pear Stoned with lentils and lettuce, tomato, and corn salad. An apple
Snack: Smoothie with soy milk, with banana, or two tangerines.
Dinner: Zucchini and aubergines, a peach, pasta salad with peppers, mushrooms, tofu cubes, and a handful of walnuts.
What are the approaches leading a person to become Vegan?
- Specifically, you can do it because you have health problems such as allergies to certain foods, for an ethical question, not wanting animals to suffer for anything in the world, and even for environmental reasons.
- With the latter, we mean that you adopt that position because you consider that eating animals can lead, due to different circumstances, to causing damage to nature because these people switch to a vegan diet.