Vegan starvation and malnutrition myths
For those who are already familiar with the vegan lifestyle feel free to skim this little introduction into the lifestyle. For those new to it, here’s a little explanation about what veganism is and why you don’t need to be scared of it when it is properly planned.
Veganism is a lifestyle that avoids all animal products. This doesn’t just go for the food they/we eat but also clothing, materials, and even the events vegans attend (no animal exploitation accepted!)
Vegan Planning
Like any diet, proper planning is crucial to ensuring optimal health. A well-planned vegan diet aims to provide all essential nutrients, including protein, iron, calcium, omega-3 fatty acids, vitamin B12, and others. By focusing on a balanced intake of plant-based foods, individuals can meet their nutritional needs without resorting to animal-based products.
Vegan Protein
Properly planned vegan diets can easily meet the recommended protein intake while also providing essential amino acids necessary for maintaining muscle mass, repairing tissues, and supporting overall health.
Plant-Based Iron
Calcium Concerns Addressed
Contrary to some people’s beliefs, vegan diets can well and truly meet calcium requirements without relying on dairy products. Green leafy vegetables like kale, broccoli, and bok choy, as well as calcium-fortified plant-based milks, tofu, and sesame seeds, are all excellent sources of calcium. By incorporating these foods into a well-balanced vegan diet, individuals can maintain strong bones and teeth.
Omega-3 Fatty Acids from Plants
Omega-3 fatty acids, particularly long-chain omega-3s like EPA and DHA, are commonly associated with fish consumption. However, plant-based sources like flaxseeds, chia seeds, and walnuts contain alpha-linolenic acid (ALA), which can be converted into EPA and DHA by the body. By including these foods in sufficient quantities, vegans can obtain adequate amounts of omega-3 fatty acids, supporting brain health, reducing inflammation, and promoting heart health.
B12
Vitamin B12, primarily found in animal products, is often raised as a deficiency concern for vegans. However, with proper planning, vegans can obtain this essential vitamin from fortified plant-based milks, breakfast cereals, or by taking B12 supplements. Regular monitoring of vitamin B12 levels and appropriate supplementation can effectively address this issue.
The Benefits of going vegan
Vegan diets, when properly planned, offer numerous health benefits. Research suggests that vegan diets can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, certain cancers, and obesity. Additionally, plant-based diets are typically higher in fiber, antioxidants, and phytonutrients, which can enhance overall health, promote healthy digestion, and support a strong immune system.
Final Thoughts
It’s no secret that we believe going vegan is the best thing you can do for yourself, the animals, and the planet! The notion that vegan diets inevitably lead to starvation or poor health is not true when properly planned with a professional.
To read more on vegan nutrition and health, visit our common questions section here.
Free Beginners Guide to Going Vegan!
Download nowRelated Articles
