A vegan diet is one that excludes the consumption of any product of animal origin, including meat, fish, eggs, dairy and honey. Many people choose to follow a vegan diet for ethical reasons or environmental, but there are also numerous health benefits associated to this choice of food.
In the first place, it is important to mention that a well-planned vegan diet can be adequate for all stages of life, including childhood, adolescence, adulthood and old age. However, it is essential to make sure that you are getting the nutrients needed to maintain good health.
What are the main benefits for our health?
One of the main advantages of following a vegan diet is that, by eliminating the meat and other animal products, reducing the consumption of saturated fats and cholesterol, which can help prevent cardiovascular diseases such as hypertension and coronary heart disease.
In addition, studies have shown that people who follow a vegan diet have a significantly lower risk of developing obesity, type 2 diabetes and some types of cancer.
Another benefit of following a vegan diet is that, by focusing on plant-based foods rich in fiber, it promotes good digestion and maintaining a healthy weight.
In addition, fiber can also help to control cholesterol and regulate blood sugar.
Also, a vegan diet may be beneficial for bone health, as it can help to prevent osteoporosis.
Some vegan foods rich in calcium are spinach, broccoli, tofu, and tahini (butter sesame).
It is important to mention that, while milk and other dairy products are a good source of calcium, they also contain saturated fats and cholesterol, so that may not be the best option for those looking to maintain a healthy diet.
Another advantage of following a vegan diet is that, by focusing on fresh foods and natural, it reduces the consumption of processed foods and high in sodium, which can contribute to the prevention of diet-related diseases, such as hypertension and obesity.
Don't neglect your nutrition!
It is essential to mention that, although a vegan diet can be beneficial for health in many ways, it is essential to plan properly and make sure you get all the necessary nutrients.
Some nutrients that may be more difficult to obtain in a vegan diet and that it is important to keep in mind are:
Proteins: proteins are essential for growth and repair of tissues. Some sources-vegan protein include beans, lentils, peas, nuts, seeds, and tofu.
Iron: iron is necessary for production of red blood cells and transporting oxygen to all the cells of the body. Some sources vegan iron include legumes, beans, spinach, tahini and whole grains.
Vitamin B12: vitamin B12 is essential for the production of red blood cells and to the health of the nervous system. Although it is possible to get vitamin B12 in vegan foods such as fortified cereals and soy beverages, it is common for people to vegans need to take supplements of vitamin B12.
Omega-3: the omega-3 fatty acids are important for the health of the brain and the heart. Some sources vegan omega-3s include walnuts, chia seeds, and flax, and oil canola.
In conclusion, following a vegan diet can have numerous health benefits, including a lower risk of cardiovascular disease, type 2 diabetes and certain types of cancer.
However, it is crucial to properly plan the diet and make sure you get all the nutrients needed to maintain good health.
A vegan diet improve your lifestyle
In addition to the health benefits mentioned above, following a vegan diet may also have other additional benefits for the health and general well-being.
Some of these benefits include:
Increased energy: many people report feeling more energy and less fatigue after starting to follow a vegan diet. This can be caused by plant foods often provide a greater amount of nutrients per serving, which can help to keep the body functioning optimally.
Improvement of the immune systemsome studies have suggested that people who follow a vegan diet may have a stronger immune system and a lower risk of respiratory diseases and other inflammatory diseases.
Greater sense of well-being: many people report feeling more satisfied and with a greater sense of emotional well-being after they start to follow a vegan diet. This can be caused by plant foods often have a high content of essential nutrients such as vitamins, minerals, and antioxidants, which can help to improve the mental health and general well-being.
Less environmental impact: following a vegan diet can also have a positive impact on the environment, since the production of food of animal origin is often more intensive in terms of resources and generates the greatest amount of emissions of greenhouse gases than the production of plant foods.
It is important to mention that following a vegan diet may require a little more planning and attention to make sure you get all the necessary nutrients.
However, with a little research and planning, it is possible to follow a vegan diet healthy and balanced diet that provides all the benefits mentioned above.