Definition of Vegan Diet
The diet excluding all animal products, including meat, dairy, and eggs is known as the Vegan diet. Furthermore, a vegan diet is highly nutritious and reduces the risk of chronic diseases and also helps in weight loss if people follow the diet properly.
A vegan diet is rich in nutrition and has low saturated fats due to which the diet can improve the health of heart, protect against cancer, and also lower the risk of type 2 diabetes. Being vegan can be dietary choice as well as lifestyle choice.
A vegan diet is also a Sustainable diet. People who live a vegan lifestyle also avoids clothes, soaps, and many other products that contains parts of animals, such as leather and animal fur. The diet is also beneficial for the environment.
The people who follow the diet should take care to consume key nutrients like iron, protein, calcium, vitamin B-12, and vitamin D which is consumed by the people who eats animal products. The diet includes fruits, vegetables, beans, nuts, and seeds. Similarly, there are varieties of food that contains a wide range of important vitamins, minerals, helpful fats and proteins.
Benefits of vegan diet
Vegan diet can eliminate some possible risks that the researchers has connected with harmful animal fats and can provide all nutrients that a person needs. The researchers has linked various health benefits of the vegan diet; they are:
- Lowers the risk of cancer.
- Maintains better heart health.
- Helps to lose weight.
- Lowers the risk of diabetes type-2.
Nutrients that should be included while consuming the vegan diet
A vegan diet tends to remove some sources of nutrients from the diet, so the planning of meals should carefully be done to avoid nutritional deficiencies. The nutrients that may be low in it are:
The rich sources of iron are red meat and egg yolks. It helps to maintain the blood health. They are also high in cholesterol.
It is the important nutrient for the development of bone. Green leafy vegetables, tofu, etc. helps to level up the calcium level in the body.
- Vitamin D:
Vitamin D helps to strengthen the bones and teeth and also protects against cancer and chronic health diseases. exposing ourselves in the sunlight for ten to fifteen minutes a day helps to boost the level of vitamin D in our body.
It is the important nutrient for the immune system and also helps to repair the DNA damage.
- Iodine :
It is the important nutrient for the thyroid system. The foods that include iodine are seaweed and other fortified foods.
- Fatty acids:
Lack of fatty acids results to the problems related to brain health, such as cognitive impairment and depression.
Vegan Diet has low number of specific nutrients. Nowadays people can shop for various nutrients as the supplement for the one present in our body. Some of the supplements are:
- Vitamin B-12 Supplements.
- Iron Supplements.
- Calcium Supplements.
- Vitamin D Supplements.
- Vegan Omega-3 Supplements
- Zinc Supplements.
- Iodine Supplements.