Staying Healthy as a Vegan
Just a refresher, veganism isn't just about food choices. The choice to go vegan can be moral, health, or environment based.. Either way, vegans do NOT eat any animal products, including meats, eggs, and dairy. In the same way, they will not eat or use items with animal origins, such as gelatin and honey. The strictest vegans will not even use animal-influenced materials, soaps, or cosmetics.
However, in relation to health, pre-planned veganism can lead to a longer, healthier, happier life. This effect results from lower cholesterol, blood pressure, and saturated fat intake. This increased vital nutrition also lowers risk for type-2 diabetes, heart disease, several cancers, and unhealthy body weight. This all results from careful planning though, since it can be difficult to get vitamins and minerals, found in meat and dairy, without forethought. Keep these key minerals in mind while planning your daily diet.
Iron: Key to red cell production, helping to deliver oxygen throughout the body. Iron-rich foods include beans, raisins, tofu, and broccoli. These foods should be eating with sources of vitamin C, which helps plant-based iron efficiently digest.
Protein: Key to entire body, as it keeps skin, muscles, and tissues healthy, and consists of amino acids, that regulate metabolism (food digestion). Protein-rich sources include nuts, peanut butter, seeds, soy milk, tofu, grains, and legumes. A important thing to focus on is getting enough "complete proteins", with every type of amino acid, by combining different sources of plant-based proteins. For additional iron, incorporate iron-fortified cereals.
Calcium: Key building block for strong bones, thus avoiding osteoporosis. Calcium-rich sources include soybeans and dark, leafy vegetables. If you need more calcium, consider fortified drinks, or a calcium supplement.
Vitamin D: Key for proper calcium absorption and bone growth, and naturally produced by your body, in response to sunlight. Get at least 10 minutes of exposure, 3 to 4 times, weekly. This should produce enough vitamin D for you. If more is needed, consider a supplement, or fortified rice and soy milk drink and some cereals.
Vitamin B12: Necessary to produce blood cells, preventing anemia. High sources of this vitamin are fish, shellfish, meat, and dairy; which requires supplementation through fortified foods and animal-product-free supplements.
Zinc: Key to proper immune system. High zinc appears naturally in beans, nuts, and soy.
Omega-3 fatty acids: Key to a healthy brain and heart. High omega-3 sources are flaxseed oil and meal. If incorporating a supplement, make sure it doesn't come from fish oil, for obvious reasons. :)
Important ingredients to watch out for include, carmine/cochineal (natural coloring), shellac (glaze), casein (found in protein shakes), whey (popular food additive). All of these are animal-derived and should be avoided.
Overall, going vegan is a big life decision, whether for health or another reason. Either way, the key to success in making balanced choices. Less junk food, more nutrient-dense foods. Consider supplementing your diet with gluten-free bammy, or cassava flatbread. Pay attention to any body changes, that could signify any nutritional issues. If you have any pre-existing health conditions, always consult with your doctor before changing your diet.
Important questions to ask include:
What could be the side affects of a vegan diet?
Can a vegan diet help regulate any diseases or health conditions?
Can I follow a vegan diet during pregnancy and breastfeeding?
Are there any medicines that may have animal products in them?
GOOD LUCK EVERYONE!
