Vegan nutrition: a choice of health, ethics and sustainability

Introduction

Vegan eating is becoming increasingly popular around the world. It is a food choice that excludes the consumption of meat, fish, eggs and dairy products, and is based on the consumption of foods of plant origin.

Reasons for choosing a vegan diet

People who choose to become vegan do so for several reasons:

• Ethics: out of respect for animals and to avoid the exploitation they suffer in intensive farming.
• Health: for the health benefits a vegan diet can bring, such as reducing the risk of heart disease, diabetes, some types of cancer and other chronic diseases.
• Environment: to reduce its environmental impact, given that animal farming is one of the main causes of pollution and greenhouse gas emissions.

Health benefits

Vegan nutrition, if well planned, can bring numerous health benefits, including:

• Reduced risk of heart disease: Vegan diets are generally low in saturated fat and cholesterol, and high in fiber, which can help reduce LDL (bad) cholesterol and raise HDL (good) cholesterol.
• Reduced risk of diabetes: Vegan diets are generally high in fiber and low on the glycemic index, which can help control blood sugar levels.
• Reduced risk of certain types of cancer: some studies have associated a vegan diet with a reduced risk of certain types of cancer, such as colon, breast and prostate cancer.
• Better weight control: Vegan diets are generally low-calorie and high in fiber, which can help you feel full longer and lose weight.
• Better gut health: Vegan diets are generally rich in fiber, which can help improve digestion and bowel regularity.

Vegan nutrition and nutrients

A well-planned vegan diet can provide the body with all the nutrients it needs, including:

• Proteins: Protein can be found in several plant foods, such as legumes, mushrooms, whole grains, tofu, tempeh, seitan and nuts.
• Iron: Iron is found in several plant foods, such as legumes, green leafy vegetables, nuts, sweet nuts and seeds.
• Soccer: Calcium is found in several plant foods, such as leafy greens, tofu, tempeh, enriched plant milks, and chia seeds.
• Vitamin B12: Vitamin B12 is only found in animal foods, so vegans need to take a dietary supplement.

Tips for a healthy vegan diet

Here are some tips for a healthy vegan diet:

• Make sure you get all the nutrients your body needs.
• Eat a variety of plant foods.
• Include foods rich in protein, iron, calcium and vitamin B12 in your diet.
• Drink a lot of water.
• Consult a doctor or nutritionist for personalized advice.