Veganism: health aspects and more

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veganism: Health aspects and more

Veganism is a way of life that is getting more and more attention and recognition. People who live vegan do without animal products such as meat, fish, milk, eggs or honey. The vegan lifestyle is based on ethical considerations, environmental awareness and health aspects. In this article, the health benefits of veganism as well as possible challenges and nutrient -rich alternatives are considered.

health aspects of veganism

The absence of animal products can bring numerous health benefits. A balanced vegan diet can reduce the risk of certain diseases and have positive effects on general well -being.

heart health

Studies have shown that a vegetable diet can reduce the risk of heart disease. The consumption of vegetable foods that are rich in fiber, antioxidants and healthy fats can help reduce cholesterol and blood pressure. This in turn reduces the risk of heart attacks, strokes and other cardiovascular diseases.

weight control

A vegan diet can also help keep weight under control or lose weight. Vegetable foods usually contain less saturated fats and calories compared to animal products. At the same time, they are rich in fiber that promote the feeling of satiety and can reduce the risk of overmear.

diabetes prevention

Research suggests that a vegetable diet can reduce the risk of type 2 diabetes. By avoiding animal products and the increased consumption of whole grain products, fruit, vegetables and legumes, the blood sugar level can be better regulated. In addition, a vegan diet can reduce weight, which in turn can reduce the risk of diabetes.

cancer prevention

A vegetable diet can also help reduce the risk of certain types of cancer. Foods such as fruits, vegetables, whole grains and legumes contain various phytochemicals and antioxidants that can have anti -cancer properties. Animal products such as red meat and processed meat products were associated with an increased risk of cancer.

challenges and nutrient alternatives

Nevertheless, the transition to a vegan diet can also bring challenges. It is important to make sure that all the necessary nutrients are adequately absorbed. Here are some important nutrients that are of particular importance for vegans:

protein

Many people are not aware that vegetable food can be a sufficient protein source. There are various vegetable protein sources such as legumes, soy products, nuts, seeds and whole grain products. A balanced vegan diet can easily cover the protein requirement.

iron

Iron is an important nutrient for the body, which occurs primarily in meat products. Vegans should therefore make sure to consume iron -rich vegetable foods such as legumes, green vegetables, nuts and seeds. The absorption of vitamin C, e.g. by eating citrus fruits, can improve the iron absorption.

Vitamin B12

Vitamin B12 is mainly found in animal products and is essential for the formation of red blood cells and the nervous system. Vegans should therefore consume vitamin B12 in the form of enriched foods or food supplements.

calcium

Calcium is important for bone health. Vegetable sources such as dark green leafy vegetables, almonds and enriched plant milk can be a good calcium source. It is important to make sure that sufficient calcium is consumed, especially for people who do not consume dairy products such as cheese and yogurt.

omega-3 fatty acids

Omega-3 fatty acids are essential for the health of the brain and the heart. While they mainly occur in fish products, vegans can increase their omega-3 intake through flax seeds, chia seeds and walnuts. Vegetable algae oils are also a good source of omega-3 fatty acids.

FAZIT

Veganism offers numerous health benefits, including improved heart health, weight control and a reduced risk of certain diseases such as type 2 diabetes and cancer. Nevertheless, vegans should make sure that they take all the necessary nutrients sufficiently. A balanced diet with protein -rich plant foods, enriched products and, if necessary, nutritional supplements can help to ensure optimal health.

sources:
-American Heart Association: https://www.heart.org/en/healthy-living/thy-eating/eat-smart/nutrition-basics/how-can-i-more-plant-based-foods
- Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/Healthy-weight/diet-reviews/vegan-diet/
- Journal of the American College of Nutrition: https://www.andfonline.com/doi/abs/1080/07315724.2018.1461507