Nutritional Benefits Of a Vegan Diet
all of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, and beans.
1 reduced saturated fats: dairy products and meats contain a large number of saturated fats. by reducing the number of saturated fats in your diet, you will improve your health tremendously, especially when it comes to cardiovascular health.
2 carbohydrates: carbohydrates provide energy for your body. when you don’t have enough carbohydrates, your body will burn muscle tissue.
3 Fiber A diet high in fiber(as vegan eating usually is ) leads to healthier bowel movements. High-fiber diets help fight against colon cancer. Fiber may also fight against ulcers, diabetes, and other forms of cancer.
4 Magnesium Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are excellent sources of magnesium. Meat eaters lacking magnesium may develop insomnia, osteoporosis, high blood pressure, chest tightness, and more.
5 Potassium: Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have been shown to reduce the risk of cardiovascular diseases and cancer.
6 Healthy Skin: The zinc in nuts and vitamins A and E from vegetables play a big role in healthy skin, so many diets will often notice a remarkable reduction in blemishes and irritation.
7 antioxidants: For protection against cell damage, antioxidants are one of the best ways to help your body.
The benefits of Veganism:
Eating a healthy vegan diet consists of whole foods that are rich in fiber, magnesium, folate, antioxidants, and protein(That’s right…protein)
you will be greatly reducing your chance of developing diabetes, heart disease, colon cancer, arthritis, high blood pressure, high cholesterol, and many other diseases.
You will have more energy and a greater sense of well-being.
you will drastically reduce your fossil fuel and water consumption just by cutting meat out of your diet.
every single day you will be blessed with the knowledge of knowing that you have done your part to help the world and all of its inhabitants. Once you start to learn about veganism you begin to realize that there really is no downside and that in the end, it will be worth all of the time and effort.
Essential Vitamin B12 And Sources Of B12 In a Vegan Diet
Plant foods are important, protective foods. this however does not mean that plant foods alone will make your daily diet a healthy one. Variety is essential to good nutrition. A balanced vegetarian diet can be healthy but there are several nutrients that are found mainly or only in animal foods.
these include vitamin B12, iron, zinc, calcium, and some omega-3 fats. Care needs to be taken if you are following a vegan diet. People who eat no foods of animal origin (vegans) face the greatest nutritional challenges. the most important of all is to meet the body’s need for vitamin B12.
vitamin B12 is a complex molecule, it acts as a “cofactor” or helper in different enzyme systems in the body. On the other hand, it is involved in a wide range of biochemical reactions in the body.B12 helps build the material that makes up our genetic blueprint: our DNA,
this essential nutrient is only found in animal foods. vitamin B12 is manufactured by microorganisms (bacteria, fungi, and algae) especially bacteria in soil and water .animal obtain B12 from food and water contaminated with these microorganisms.
Plants do not require B12 and therefore have no mechanism to produce, absorb, or store it. therefore humans must obtain B12 in their diet either from animal sources (red meat, fish, poultry, eggs, and dairy products or from fortified plant-based foods. consequently, B12 has become a contentious issue.
Concerns that vegans are at risk of B12 deficiency prevail even though the evidence suggests the meat-eating elderly are by far the group most likely to be deficient in B12.furthermore, research suggests that the B12 present in meat, poultry, and fish is not as easily absorbed as the B12 present in fortified vegetarian foods.
an Australian study found two-thirds of strict vegans had low levels of vitamin B12 in their blood. vitamin B12 deficiency can be a real risk. Eating vitamin B12-fortified foods or taking supplements is recommended for all vegans.
B12 can be obtained from many everyday food items that are fortified such as veggie burgers and sausage mixes, yeast extracts, vegetable stocks, margarine, breakfast cereals, and soya milk.
Vegan sources of vitamin B12 include chlorella (contained in aka essentials), miso, seaweed, and fortified foods such as cereals and spreads. Vitamin B12 is also produced by friendly gut bacteria. Some vegans may need to take supplements in order to avoid health problems.
Sources of B12 for Vegans:
- Dairy products
- Nutritional yeast
- Fortified cereals, soy/almond/rice milk
- Healthy intestinal bacteria