Vegan Diet – What are the benefits?

Vegans are those who choose to cut out meat and, generally speaking, any goods derived from animals from their regular diet.

Vegan Recipes Cookbook

Vegans only consume plant-based foods such grains, legumes, fruits, vegetables, seeds, and nuts; they fully avoid eating animal products like meat, chicken, fish, eggs, and dairy.

It mostly concerns an odd eating habit that demands complete respect.

To guarantee that essential nutrients are covered, a vegetarian diet must be under the strict supervision of a medical professional and a dietitian-nutritionist.

It is a very restricted diet that forbids the use of any foods derived from animals, running the risk of calcium, ferrum, folate, vitamin D, and vitamin B12 deficits.

Coverage of amino acids mostly found in foods of animal origin, such as L-Glutamine, is also crucial, particularly for athletes.

Therefore, before making any dietary or lifestyle changes, speak with your doctor and a nutritionist.

The most significant benefit of the vegan diet

according to research, is the reduction of the environmental-nutritional footprint, or the harmful human intervention in the food chain, as well as the protection of the environment, particularly with regard to climate change, since vegetarianism reduces the carbon footprint, or the pollutants. Other benefits of the vegan diet include lowering cholesterol and preventing constipation.

One of the drawbacks is the possibility of a deficiency of numerous nutrients that are important for health, especially in the absence of a planned strategy and control.

For a healthy Vegan diet

You can get most of the nutrients you need by eating a varied and balanced diet.

· Eat at least 5 servings of a variety of fruits and vegetables each day

· The main meal should contain foods such as potatoes, wholemeal/wheat bread, brown or brown rice, wholemeal or legume pasta, chia seeds, buckwheat, quinoa

· Eat protein-rich foods such as nuts, mushrooms, legumes and peas

· Choose foods rich in monounsaturated fatty acids from olive oil, olives, avocados

· Make the right nutritional combinations

· Drink plenty of water (8 – 10 glasses daily)

Foods that are good for vegans

Good sources of folate for vegans include: Broccoli, Spinach, Legumes, Asparagus, Avocado and Peanuts. Good sources of iron for vegans include: Legumes, Whole wheat flour, ferrum-fortified breakfast cereals Dark green, leafy vegetables Nuts such as walnuts Dried fruits such as apricots, prunes and figs. Plant sources of L-Glutamine are Legumes, Soy, Corn and Rice.

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