Why Go Vegan? The Health Benefits Will Surprise You

What Is A Vegan Diet?

A vegan diet is a stricter version of vegetarian diet that precludes a lot of dietary staples aside from eggs, fish, and meat. It is a sustainable and nutritious diet comprising only ingredients procured from plant and plant products.

Vegan Vs. Vegetarian

A vegetarian diet focuses on consuming plant and plant-based products i.e., fruits, vegetables, legumes, whole grains, and nuts alongside dairy products including milk, cheese, cream, yoghurt, etc. While this diet is commonly opt by several individuals, some vegetarians may opt to consume fish or eggs as well in order to keep up their protein and omega-3 intake, however, they avoid animal meat.

Vegans, on the other hand, follow a stricter dietary choice. They avoid all animal products including milk and milk-based ingredients. Some of them even avoid using baths, beauty, and clothing that are either made from animals or use animal testing.

Vegan Diet Benefits

These are the recorded benefits of a vegan diet:

● Low cholesterol

● Reduced risks of heart disease

● Reduced risks of cancer, particularly in women regarding breast cancer, ovarian cancer, uterine cancer, and GI tract cancer.

● Reduced risks of diabetes

● Prevents obesity

● Helps maintain healthy blood pressure, i.e., no hyper or hypotension.

● Low Body Mass Index

● Reduces oxidants in the body.

Nutrients To Consider On A Vegan Diet

If you opt for vegan food, ensure that it consists of the following nutrients and sufficient quantity:

● Vitamin B-12

● Vitamin D

● Proteins

● Iron

● Zinc

● Omega-3 fats

● Calcium

If you purchase packaged vegan foods, make sure to check the labels for the quantities in which the above-mentioned nutrients are present.

What Does It Mean To Go Vegan?

Going Vegan is a tough choice. Even if you don’t adhere to the vegan lifestyle choices for clothing, cosmetics, and bath products, you still have to make several sacrifices in your diet. So, make sure you can accustom yourself to various substitutes of ingredients.

What is Vegan Meal?

Plan and include the following products in your meal plan:

● Whole fruits, particularly black grapes, apples, bananas, oranges, and melons.

● Whole grains such as millet, quinoa, barley, and others

● Fresh vegetables, especially broccoli

● Vegetable oils, especially Olive oil or Canola oil for maximum vegan diet benefits

● Nuts, especially soy nuts, almonds, walnuts, and more.

● Legumes, especially lentils, peas, and beans for protein and vitamins

● Seeds such as flax seeds, sunflower seeds, etc.

● Bread made of whole grains and seeds

● Rice

● Pasta and noodles

● Alternatives for milk such as Soy Milk, Cashew Milk, Almond Milk, and Coconut Milk

● Alternatives for other dairy products such as Tofu

● Berries such as strawberries, blackberries, blueberries, etc.

● Dark green leaves, especially Kale, Spinach, Bak Choy, etc.

● Fortified products such as cereals and juices are rich in high amounts of iron, calcium, and iodine.

● Supplements for the major food groups if you are unable to find foods that comply with your specific vegan diet.