2023-10-30 15:07:16
November 1st marks a significant day for vegans around the world as it is recognized as World Vegan Day. This day aims to raise awareness about the vegan lifestyle and its impact on health and the environment. Vegans follow a strict diet that excludes all animal-derived foods and products such as meat, fish, eggs, milk, honey, and even materials like leather, wool, and silk.
Studies have shown that compared to individuals who follow an average mixed diet, vegans tend to have lower body weight, lower blood pressure, and better blood lipid levels. They also have around a 25% lower risk of a heart attack and a 50% lower risk of type 2 diabetes. Furthermore, vegans also have a lower risk of developing cancer.
However, it is important to note that any dietary style, including mixed diets, can result in nutrient deficiencies if not properly balanced. Silke Raffeiner, a nutrition expert at the South Tyrol Consumer Center, emphasizes that vegans should pay particular attention to their food choices and ensure a balanced diet.
Critical nutrients for vegans include calcium, iron, zinc, iodine, vitamins B12, B2, and D, as well as certain omega-3 fatty acids. Vegan-friendly sources of calcium include nuts, seeds (especially sesame and poppy seeds), tofu, fortified plant drinks, and certain vegetables like broccoli. Legumes, whole grains, nuts, and seeds provide iron and zinc, while vitamin C-rich foods such as peppers, kiwi, or citrus fruits enhance iron absorption. Vegans can obtain iodine from iodized table salt or iodine-containing algae.
One of the vital nutrients that vegans often lack is vitamin B12, which is not found in plant-based foods. A long-term vegan diet requires the intake of vitamin B12 through supplements. Plant-based sources of vitamin B2 include nuts, seeds, whole grains, legumes, mushrooms, spinach, and cabbage. Vitamin D is not present in plant-based foods, but the body can produce it when exposed to sunlight. However, if regular outdoor time is not feasible, taking a vitamin D supplement is advised.
Omega-3 fatty acids, particularly EPA and DHA, are essential for overall health. Vegans can obtain these fatty acids from sources such as linseed oil, rapeseed oil, walnuts, and specially enriched linseed oil or microalgae preparations.
Although a vegan diet is generally possible for all individuals, nutritional societies advise against it for certain groups. Infants, children, adolescents, pregnant and breastfeeding women, and the elderly should exercise caution and seek professional advice when considering a vegan diet. Regular check-ups by a doctor to ensure an adequate supply of critical nutrients are also recommended.
As World Vegan Day brings attention to the vegan lifestyle, it serves as a reminder of the importance of maintaining a well-planned, balanced diet for optimal health. By educating ourselves about the nutritional requirements of a vegan diet, we can embrace a sustainable and compassionate lifestyle choice.]
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