Day after day vegan diet rate is increasing. vegan dietThere are many reasons for this, from environmental factors to cultural and animal rights advocacy. In this article, we have compiled the effects of vegan diet on health.
What is Vegan?
“Don't be vegan” It includes not consuming animal products, not consuming animal foods, as well as not buying clothes, accessories or animal products produced in animals. Veganism, can be defined as nutrition and lifestyle. Vegan People who adopt the lifestyle argue that animals are not for humans. In short, veganism- vegan understandingIt is a way of life that is against all kinds of animal exploitation. In the vagan understanding; The consumption of milk and dairy products, gelatin, honey and some vitamin D3 is denied. Products such as silk, leather, wool and suede are strictly refused to be taken. Vegan dietAlthough it may seem like a diet plan, it is actually a lifestyle.
What are the Differences Between Vegan Nutrition and Vegetarian Nutrition?
vegetarian diet; They do not consume meat products such as meat, milk and fish. In addition to foods such as grains, legumes, vegetables, fruits and mushrooms, they can consume milk and dairy products, honey or eggs. From the point of view of diet and nutrition understanding Differences between veganism and vegetarianism, such as understanding, nutrition . Differences between veganism and vegetarianism We researched for you. These differences are;
· While vegetarians consume animal products, vegans do not consume animal products or food.
· Veganism adopts a single understanding, while vegetarianism can have more than one sub-understanding. If we list the sub-headings of vegetarianism;
– Lacto-Ovo vegetarians: No meat consumption, but can consume dairy products and eggs.
– Lacto-vegetarians: They do not consume meat, fish and eggs, they can consume dairy products.
– Ovo vegetarians: They do not consume meat, fish and dairy products, they consume eggs.
· Although both approaches advocate animal rights, vegetarians benefit from animal products.
Does Vegan Diet Cause Vitamin Deficiency?
The variety of foods in the vegan diet is decreasing. As a result of the decrease in food diversity, Some vitamin deficiencies can be seen in a vegan diet.. Vitamin deficiencies that may occur in a vegan diet to list;
· Vitamin B12 Deficiency; Vitamin B12 or cobalamin cannot be produced by the body, so it must be taken from the outside. Vitamin B12 deficiency can be seen in a vegan diet, as the vitamin known as B12 or cobalamin is mostly found in animal foods.
· Calcium Deficiency; Calcium plays a role in strengthening the bone and skeletal system. It is stored in bones and teeth. Since calcium is supplied from milk and dairy products, it does not comply with the nutritional understanding of vegans. Therefore, calcium deficiency can be seen in the understanding of vegan nutrition.
· Iodine: Iodine is involved in the proper functioning of the thyroid glands and in the synthesis of thyroid hormones. It is found in seafood, milk and dairy products. Therefore, iodine deficiency can be seen in the understanding of vegan nutrition.
· Iron deficiency; Iron is found in animal foods such as red meat, fish, and eggs. In fact, it is not only found in animal foods. However, it is found in higher mg in animal foods. Therefore, iron deficiency can be seen in people who adopt a vegan diet.
What Are Vegan Protein Sources?
In a vegan diet, some nutritional values may be less. Protein is one of these nutritional values. Although it is known that protein is mostly found in animal products, it can also be found in some grains and vegetables. vegetable protein can be found. These grains and vegetables are:
· Lentil; There are 100 grams of protein in 9 grams.
· Tofu; There are 100 grams of protein in 8 grams.
· Kidney bean; There are 10 grams of protein in 8 grams.
· soy milk; A bowl of soy milk contains 8 grams of protein.
· Pea; One serving of peas contains 8 grams of protein.
· Engineer; A 100 gram serving contains 3,3 grams of protein.
· Broccoli; One serving contains 4 grams of protein.
· Almond; Two tablespoons of almonds contain 7 grams of protein.
· Chickpeas; One serving contains 6-8 grams of protein.
What Are Vegan Omega-3 Sources?
The amount of omega-3 that should be taken in the diet should be between 250-500 mg. Although this rate varies according to age and gender, it is generally between these numbers. Food sources that vegans can consume and get omega-3s are as follows;
· Chia Seed; There are 14 grams of omega-2.496s in 3 grams.
· Flaxseed; There are 1 grams of omega-1.597s in 3 tablespoon.
· Walnut: There are 100 grams of omega-9.080s in 3 grams.
· Spinach; There are 100 grams of omega-92s in 3 grams.
· Cauliflower; There are 100 grams of omega-167s per 3 grams.
· Brussels Sprouts; There are 100 grams of omega-173 in 3 grams.
· Blueberries; There are 100 grams of omega-112s in 3 grams.
If you are allergic to these foods or do not like to consume them, with the advice of a doctor, Herbal Omega-3 food supplement with vegan content that already has a high-level character.
Does Vegan Diet Make You Gain Weight?
Vegan diet Although it is known as a nutritional habit that causes weight loss among the people, it is actually a result of regular and various food consumption. It is possible to gain weight. A person who adopts a vegan diet will gain weight. If he wants to, first of all, he should have his blood values checked. For this, you can get support from specialist physicians. Moreover, The size of the portion also contributes to weight gain in a vegan diet.
Vegan mentality It is possible to adopt a healthy body at the same time. In a lifestyle where we maintain a Vegan approach by paying attention to our diet and the amount of vitamins and minerals that may be deficient in our body, both vegan and healthy We can be individuals.