How healthy is it to be vegan? & bull; hello healthy

Being a vegan is not only a lifestyle, but it can be a life choice. There are many reasons as well as considerations why someone chooses to be vegan, but the three common reasons that people choose to be vegan are because they respect the rights of animals, the environment, and for health.

However, is it true that a vegan diet can make you healthy and avoid various diseases?

What is the difference between vegan and vegetarian?

Before discussing it further, you should first know what vegan is. Vegan is a diet that only eats plant-based foods, such as vegetables, fruits, nuts, and seeds. Vegans do not eat food that comes from animal sources, including animal products, such as milk, eggs, cheese, honey and others.

Therefore, it is not surprising that the vegan diet is high in fiber, magnesium, folic acid, vitamin C, vitamin E, iron, and many phytochemicals from plant sources. In contrast, vegan diets tend to be lacking in calories, saturated fat and cholesterol, omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B12 which are found in many animals.

Benefits of the vegan diet

Due to his diet of only plant-based foods, a vegan has the following advantages:

1. Lower risk of heart disease

Research shows that vegans are leaner than vegetarians, have lower LDL cholesterol and total cholesterol, and also lower blood pressure. Because vegans eat a lot of fruits and vegetables that are high in fiber, folic acid, antioxidants, and phytochemicals, a vegan has lower blood cholesterol. Consumption of whole grains, soybeans, and nuts in vegans can protect against heart disease.

2. Reducing the risk of cancer

Vegetables and fruits contain many nutrients that can protect the body from cancer. One of the nutrients found in vegetables and fruits are complex phytochemicals which are known to be useful for preventing cancer. Phytochemicals are useful as antioxidants and also carry out anti-proliferative activities. These phytochemicals can inhibit some of the cells involved in cancer formation.

However, because of their diet that does not consume any animal food sources, the bone health in vegans is still a matter of debate.

How does the vegan diet affect bone health?

Being vegan usually lacks many vitamins and minerals that come from animal foods, such as calcium and protein. In fact, calcium and protein are needed for bone health.

Research on Asian women who become vegetarians for religious reasons shows that they have low protein and calcium intakes. Inadequate intake of protein and calcium is associated with loss of bone density and fractures of the hips and spine at an older age. Inadequate calcium intake is usually a problem for many vegans.

Apart from calcium and protein, bone health is also influenced by vitamin D, vitamin K, potassium, and magnesium, which these nutrients can be found in soybeans, fruits and vegetables. So, on the other hand, it is also assumed that the vegan diet can meet the nutritional needs needed for bone health.

As long as the intake of calcium and vitamin D in vegans is fulfilled properly, it seems that bone health is not a problem for vegans because in the vegan diet there are other supporting factors for bone health. Vegans can meet their calcium needs from kale leaves, bokcoy, almonds, soybeans, and other food sources that have been fortified with calcium. Soybeans and green vegetables are also high in vitamin D, which helps the body absorb calcium. However, more research is needed to strengthen the evidence that a vegan diet does not affect bone health.

Are vegans at risk for nutrient deficiencies?

Because the vegan diet eats only plant-based foods, the vegan diet also carries the risk of deficiencies of the many nutrients found in animal-source foods.

A vegan diet does not eat fish and eggs, so vegans are at risk of developing a deficiency in omega 3 fatty acids, including EPA and DHA, which are essential for heart health and brain function.

A vegan diet is also at risk for iron deficiency because foods high in iron are food sources of animal origin, such as red meat. Therefore, vegans should eat more plant-based foods that contain iron and vitamin C to aid iron absorption. Apart from iron, a vegan diet is also at risk for developing vitamin B12 deficiency, where a deficiency of iron and vitamin B12 can result in anemia. To prevent this, you may need to take vitamin B12 and iron supplements.

How can you keep your body fully nourished even though you are on a vegan diet?

In fact, vegans can meet these important nutritional needs from the fruits, vegetables, whole grains, and nuts they eat. For example, you can get the usual protein you get from meat, chicken, or fish by eating nuts, soybeans, tempeh, tofu, and other bean products.

To have a healthy vegan diet, it's best to:

• Eat at least five varied servings of fruit and vegetables each day.
• You can get carbohydrate sources from potatoes, bread, rice, pasta, or other fiber sources of carbohydrates. Choose a carbohydrate source from whole grains if you wish.
• Replace your animal milk products with soy milk. Choose those that contain low fat and sugar.
• Also eat a variety of nuts to meet your protein needs.
• Choose foods with unsaturated oils and eat small portions.
• Don't forget to meet your fluid needs, at least 8 glasses / day.