Often, vegan diet is mis understood with the vegetarian diet. The vegan diet is the diet which excludes everything originated from animals. It is a strict plant based diet that excludes every food items originated from the animals including the milk, meat, and eggs.
These days, many of the peoples from all around the world are adopting the concept of vegan diet for the health benefits, environmental concerns, as well as animal welfare.
The vegan diet along with having several environmental benefits, it is having several health benefits as well. Along with aiding in reducing weight, the vegan diet is the best option to enjoy several more health benefits as it helps in reducing several kind of chronic disease, helpful in improving the health of heart, decreases the chances for cancer, and many more.
The trend of going vegan is increasing continuously and people all over the world are adopting vegan both for the health benefits and for the animal welfare concerns.
Vegan diets are much more nutritious and are low in harmful saturated fats. These vegan diet are having several health beneficial nutrients helpful in reducing the weight, protecting the body against cancer, improving the health of the heart, lowering the risk of diabetes, high blood pressure, relieving in chronic diseases, and many more.
However, the vegan diet might be low in some required nutrients. This is why, switching to the vegan plant based diet, one should pay more attention to their diet in order to obtain all the essential nutrients like calcium, iron, and Vitamin B 12. These nutrients are comparatively low in plant based diet and are generally obtained from the animal products. Still, by selecting some other plants, yeasts, and others, one can maintain their vegan diet along with obtaining these nutrients as well.
Here in this guide, we are going to discuss on the health benefits associated with the vegan diet or the plant based diet. In this article, we will emphasise both on the health benefits associated with the plant based diets along with some precautions need to be taken in order to meet all the dietary demands.
What is vegan diet?
Vegan diet is a strict plant based diet excluding all the animal products including the dairy product as well as the eggs also. This diet majorly includes fruits, vegetables, cereals, and no dairy as well as animal products.
How is vegan different from vegetarian?
Vegan is often misunderstood with the vegetarian diet, but in actual, they are little different. Vegan diet only includes the plant based diet. The vegan people used to eat only the plant originated food items like fruits, vegetables, and cereals, and other plant originated items. While the vegetarians, along with plant based food items, also consumes animal products like dairy and some times eggs also.
Both the vegan and the vegetarian do not consume meats. But the key difference between the vegan and the vegetarian is that vegan consumes only plant based diet while the vegetarian also consumes animal products like dairy products, eggs, etc.
Precautions to be considered while going for the vegan diet:
Despite of several health benefits, vegan diet often fails to meet certain dietary requirements. These plant based items lacks some nutrients which are essential for the human body. So in order to avoid deficiency of any of the essential nutrient, one need to choose their vegan diet carefully.
By choosing smartly the vegan diet, one can meet all their dietary requirement along with maintaining their vegan diet. Following are key nutrients thatmight be low in the vegan diet:
Vitamin B 12
This vitamin is majorly present in the animal products specially meat. This is essential in the human body for the protection of red blood cells and nerves. In order to obtain this nutrient via the vegan diet, one should consider having plant milks, and fortified cereals. Yeast spreads, and nutritional yeast is another best option for meeting Vit B 12 demand.
Calcium is also an essential ingredient required for the strength of the bone and many more physiological processes. The vegan can obtain this nutrient via the leafy vegetables.
It is essential for the blood health. Dark leafy vegetables are great sources for iron.
This is required for strengthening the bones, protecting against cancers, and many more. Consuming Vit D fortified food are great option to meet the Vitamin D dietary demand.
Beans, nuts, nutritional yeasts, and oats are great sources for Zinc and it is helpful in maintaining the immune system of the body.
Omega 3 fatty acids
This is required for the proper functioning of heart, brain, and eyes. It can be obtained from nuts, almonds, etc.
For proper thyroid functioning, iodine is essential. Sea weeds are great option for gaining iodine.
What are the benefits of going vegan?
Following are some of the major health benefits of going vegan:
Vegan diet is the best option to reduce the weight up to much extent. The vegan diets are considered to be the most balanced diet rich of required nutrition and helpful in losing excess weight.
The vegan plant based diets are comparatively low sugar containing and thus are helpful in combating against diabetes. Vegans are scientifically proven to have low blood sugar and more insulin sensitivity.
Combat against cancers
It is scientifically proven that vegan diet helps in reducing the chances of cancer up to 15%. Plant based food items contains several nutrients helpful in fighting against cancer.
Improve heart health
Plant based foods are low in saturated fats and thus are beneficial for heart health.
The bottom line
So these are some major health advantages of going vegan!