Benefits of Vegan Living
How to Reap the Rewards of a Cruelty Free Existence
While vegetarians avoid flesh foods, vegans avoid eggs, dairy and even honey from their diets. They also exclude all animal skin and fur from their closets. Down comforters and cosmetics tested on animals are forbidden as well.
Reasons for Becoming a Vegan
People become vegans for reasons beyond health. The mission is to live a cruelty free life. Vegans believe that by excluding animal products, plant foods are grown and utilized more for human consumption rather than livestock resulting in a better world.
Benefits to Being a Vegan
WebMD wrote an article “Healthy Eating & Diet: Vegetarian and Vegan Diet” that outlines health benefits as well as nutritional concerns. Some of the more commonly known facts are that large consumptions of fruits and vegetables as well as nuts and whole grains reduce the risk of heart disease. Vitamins and minerals from fruits and vegetables decrease the risk of certain cancers and visual impairments. Nuts give the body the unsaturated fats that promote good cholesterol. Grains contain protein and fiber and prevent a wide range of chronic diseases.
Extra Steps to Ensure Adequate Nutrition as a Vegan
It is a valid worry that vegans do not get as much nutrition as someone on a balanced diet because many important nutrients are found in meat, dairy and eggs. A vegan must purchase products fortified with vitamins and minerals that are hard to obtain from plants. There are misconceptions about where certain essential nutrients are found, so education is important.
Protein, essential fatty acids, Vitamin D and calcium are universally thought to be found only in meats and dairy products. This is a misconception.
- Sufficient amounts of protein can be found in nuts, seeds and whole grains.
- Essential fatty acids are obtained through vegetable oils.
- Calcium and Vitamin D are often fortified in soy products such as soy milk.
- Calcium can also be obtained through plant foods such as spinach and broccoli.
- Vitamin D is absorbed into the skin through sun exposure.
Vitamin B12 is the only vitamin known to be unobtainable through sources other than meat, dairy and eggs. Vitamin B 12 is mandatory for a healthy nervous system and the development of red blood cells. Although many studies have been conducted to find plant sources of Vitamin B 12, it is not reliable at this point in time. The good news is that many foods such as soy products have been fortified with Vitamin B 12. If one feels that they are not getting the required B 12 intake and their energy level is down, a supplement is a good idea. When taking a supplement, it is recommended to take a B-Complex Vitamin rather than a specific B vitamin as they work and are absorbed together.
Vegan Recipes
Give the vegan lifestyle a test run by trying a few of their most popular recipes. The website VegWeb.com is a perfect place to experiment with different ideas. Try dishes such as Vegan Green Bean Casserole, Vegan French Toast or Chocolate Peanut Butter Banana Brownies.
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