Recently, more and more people are opting for vegan nutrition for its health benefits: increased energy and younger looking skin.
Vegan nutrition is about not eating anything that is of animal origin.
Proper plant-based diets are rich in calcium, iron, protein, and other essential vitamins and minerals. They are usually low in saturated fat, high in fibre and full with antioxidants, helping reduce some of the world’s main health issues like cancer, diabetes, obesity, and heart disease.
Vegan diets are usually higher in iron, vitamin C and E, magnesium, folic acid, and phytochemicals. At the same time, vegan nutrition tends to be lower in calories, saturated fat and cholesterol, vitamin B12 and D, omega-3 fatty acids, calcium, and zinc.
A vegan diet appears to be useful for increasing the intake of protective nutrients and phytochemicals and for minimizing the intake of dietary factors implicated in several chronic diseases.
In a recent report, different plant food groups were rated with respect to their metabolic-epidemiologic evidence for influencing chronic disease reduction.
Vegans, if compared with omnivores, eat considerably greater quantities of fruits and vegetables. A higher consumption of fruit and vegetables, which are rich in fibre, folic acid, and antioxidants, is linked to lower blood cholesterol, a lower rate of stroke, and a reduced risk of mortality caused by stroke and ischemic heart disease.
Vegan nutrition is also associated with an increased consumption of whole grains, soy, and nuts, all of which providing significant cardio-protective effects.
Vegans consume considerably more legumes, fruits, and vegetables, tomatoes in particular, and vitamin C than do omnivores. All those foods and nutrients are protective against cancer.
Research has shown that bone health is influenced by nutrients such as vitamin D and K, potassium, and magnesium and by foods such as soy and fruit and vegetables. Vegan nutrition works well in providing a number of those important substances.
Vegan nutrition tends to contain less saturated fat and cholesterol and more dietary fibre. Vegans tend to be thinner, have lower serum cholesterol and blood pressure, and a reduced risk of heart disease. On the other hand, removing all animal products from your diet is related to the risk of certain nutritional deficiencies.
Necessary micronutrients for the vegan nutrition include vitamins B-12 and D, calcium, and omega-3 fatty acids. If vegans skip regularly adding foods that are fortified with these nutrients into their diets, appropriate supplements should be compulsory.