The Effect Of Food Vegan Vegetarian Vegan Diet

Most people follow a vegetarian diet. Religious beliefs or other preferences of parents, health problems, compassion to animals are among the most common reasons for choosing to be vegetarian. But most of them do not fall into the category of Vegan simply because the vegan philosophy effort not to use or consume animal products of any kind. This means that not only meat, fish and poultry, as well as animal products such as milk, should curd / yogurt, cheese, paneer, and honey avoided. Even frozen, ice should be avoided because they contain gelatin, which is made of body parts of the animal.



So what is a Vegan?

A healthy vegetarian diet consists primarily of plant foods like fruits, vegetables, whole grains, legumes, nuts and seeds. A vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber. But did you know that there are different forms of vegetarianism.

• Vegans eat only plant-based foods. They do not eat food of animal origin, including meat, poultry, fish, milk, eggs and cheese.

• Lacto-vegetarians eat milk and milk products and foods of plant origin. They omit eggs as well as meat, fish and poultry.

• Lacto-ovo-vegetarians eat egg products, milk and dairy products like cheese and yogurt, and more plant foods. They omit red meat, fish and poultry.

• Flexitarians (a semi-vegetarian) primarily follow a vegetarian diet but occasionally eat small

• quantity of meat.

How Vegan Help?

Health benefits are one of the main reasons, and because this is just groped someone can become a vegan. Main advantages: weight loss, lowering cholesterol and blood pressure, feeling of increased power, and looks good, it is also possible to reduce the drugs, if you followed the vegan diet.

Many people think that to lose weight, you have to starve. This power is certainly not healthy and can cause anorexia and bulimia. If you want to lose weight, veganism is the answer. With a vegan lifestyle, not reduce food portions. It consists mainly of fruits, which have very little fat, vegetables, cereals without fats, which have more calories to digest what they have in them, and nuts, with a good fat-like, but can be fattening if consumed throughout the time.

Lower cholesterol and blood pressure is a very important benefit of a vegan diet. High cholesterol and high blood pressure, because heart attacks and strokes. Both of these diseases clog the arteries and slows blood flow. By eliminating animal products from your diet, which contain large amounts of cholesterol, you will automatically lower your cholesterol. The blood pressure drops in a few weeks of eating the right foods nutrients.

Less use of drugs is a health and benefit savings. Most doctors prescribe prescriptions for high cholesterol and high blood pressure, stress and weight loss. Most vegans do not need weight loss pills. There is also evidence that eating lots of tofu and soy products help you manage stress better. Therefore, you do not have to spend your money and take pills that are unnecessary.

Some surgical procedures can help prevent and possibly avoid with veganism are open heart, angioplasty, extraction, and surgery for cancer.

Cancer is another disease that veganism will help you avoid. Most vegans try to stay away from a lot of pesticides, chemicals and preservatives in foods, some of which have been shown to cause cancer. There have been studies and have shown that vegetarians and vegans are a class of people with less cancer.

Having more energy is another advantage. By not eating high portions of fat and sugar, which will naturally have more energy. Most people who eat a lot of foods high in fat and sugar, have less energy and tend to drag all day. In contrast, eating lots of vegetables and grains, have more energy.

Looking great is largely self-explanatory. Everyone wants to feel and see his best. With more power and weigh less, you'll feel and look good. But to get the gym "polished" appearance, you must exercise daily.

There are many people who ask how vegans get all the vitamins and nutrition by not eating animal products. In fact, a vegan diet is healthy and contains more vitamins than the alternative.

No diet is a guaranteed solution for every health problem, but a vegan lifestyle is one of the best decisions you can do to preserve and improve your health.

Nutrients to focus on for vegetarians

Vegetarians have to be careful to include the following essential nutrients that may be lacking in a vegetarian diet:

• Iron

• Calcium

• Protein

• Vitamin D

• Vitamin B12

• Zinc

If meat, fish, dairy products, and / or the eggs will not be part of your diet, you need to know how to get enough of these nutrients, or you may need to take a multiple vitamin and mineral supplements daily.

Protein has many important functions of the body and is essential for growth and maintenance. Protein needs can easily be achieved by eating a variety of plant-based foods. The combination of different protein sources of the same meal is not necessary. Protein sources for vegetarians include beans, nuts, nut butters, peas and soy products (tofu, tempeh, veggie burgers). Dairy products and eggs are also good sources of protein lacto-ovo-vegetarians.

Iron functions primarily as a carrier of oxygen in the blood. Sources of iron for vegetarians include breakfast cereals fortified with iron, spinach, beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas and some dried fruit (dried apricots, prunes, raisins).

Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include fortified soy milk with calcium, breakfast cereals are fortified with calcium and orange juice, tofu made with calcium sulfate, and some green leafy vegetables (kale, turnip greens, bok choy, leaves mustard). The amount of calcium that can be absorbed from these foods varies. Plant foods to meet calcium requirements may be unrealistic for many. Dairy products are excellent calcium sources for lacto vegetarians. Calcium supplements are another potential source.

Zinc is essential for many biochemical reactions, and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans and chickpeas), zinc-fortified breakfast cereals, wheat germ and pumpkin seeds. Dairy products are a source of zinc-lacto vegetarians.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include dairy products, eggs and foods that were fortified with vitamin B12. These include breakfast cereals, soy milk, veggie burgers, and nutritional yeast.

What you can do to bring a vegan?

Here I have listed a number of things you can follow the vegan lifestyle.

Add the first variety in the diet

Second Always delicious vegan meal, such as chopped vegetables, nuts, cookies, cereal or salad plates in the freezer.

3. Start the day with two of fresh juice or a smoothie of vegetables, which can give you some energy. On the other hand, is very healthy.

4. Organize your diet plans, maintain a weekly menu is pre-planned by a couple of months. You can write in more detail for breakfast, snacks, lunch, dinner, desserts, etc.

5. Eat whole grains like brown rice, cereals, wholemeal bread instead of refined products.

6. Eat a wide variety of fruits and vegetables

7th Choose fat-free dairy products

8. Limit egg yolks a week for 3-4 for lacto-ovo-vegetarians.

9. Limit consumption of fatty foods and sugar

10. Plan your purchases so you can have more time to read food labels

11th There are vegan products on the market today, and there are also specialty shops devoted to the manufacture and sale of non-animal products.

Finally I can say is that vegetarian diets can meet all the nutrient recommendations. The key is to eat a variety of foods and the right amount of food to meet their calorie needs. Follow the food for their age, sex and activity level to get the right amount of food and variety of foods needed for nutrient adequacy. Nutrients that vegetarians should focus on protein, iron, calcium, zinc and vitamin B12.

Disclaimer vegan diet:

Balanced nutrition is essential for a healthy vegan diet. Strict vegetarians may be at risk of nutritional deficiencies of many, such as vitamin B-12, riboflavin, zinc, calcium, iron and amino acids such as lysine and methionine, etc.

Please consult your health care provider before choosing a strict vegan diet.