What’s the fuss about going vegan murder novel? The animal-free diet means that you abstain from animal protein and products. These include eggs, dairy products, fish and anything else that contains animal substances. The vegan lifestyle excludes all forms of animal cruelty and exploitation in clothes and everyday products.
For the most part, we know that genetics, our overall environment and lifestyle choices play important roles in how well we age – and how long we live. Recently though, the case for vegans living longer has been gaining traction, in big part, thanks to vegans generally making healthier lifestyle choices.
“Every three percent increase in calories from plant protein was found to reduce the risk of death by 10 percent,” this according to a 2016 study in JAMA Internal Medicine Journal. The study looked at 130 000 people over a period of 30 years.
What do vegans eat?
This diet is packed with organic and raw produce. Vegans get their protein from fruit, natural soy, lentils, beans, quinoa, artichokes, green peas, oats, chia seeds, broccoli, asparagus, chickpeas, spirulina, almonds and peanut butter.
Is this enough?
A common concern about vegan diets is if it provides the necessary vitamins for your body. Yes! These are the essential vitamins we all need and where to find them in food.
- Fish-free Omega 3: Canola oil, flaxseed and flaxseed oil, soy beans and walnuts.
- Vitamin B 12: While this vitamin is exclusively found in animal products, vegans can opt for soy products, and vitamin-enriched cereals; fortified soy products and vegan Vitamin B12 supplements.
- Vitamin D: Almond milk, juices, margarines and supplements.
- Iron: Wholegrains, spinach, prune juice, watermelon, dried fruits, green leafy vegetables, sea vegetables and nuts and seeds.
- Calcium: Dark green vegetables, soy yoghurt, soy milk, cereals and juices.
- Zinc: Spinach, corn, nuts, soy foods, pumpkin and sunflower seeds, lentils and peas.
Is plant protein good enough?
Protein sourced from animals provides enough amino acids for the body and they work better because there are similarities with the ones in our bodies already. Plant protein lacks an element or two of the amino acids the body needs. There are certain “essential” proteins that your body can’t produce, and can only get through food. Still, meat-free diets can reduce the risks of developing type 2 diabetes, cancer and high blood pressure.
Good to know
A vegan diet could mean a vitamin deficiency as some foods don’t have the necessary vitamins that your body needs. Vitamin B-12, which is mainly found in animal product, is one of the vitamins that a vegan diet lacks. A deficiency could lead to blindness and anaemia. Before you rush off to stock up on all the vegan goodies you’ll need, be sure to chat to your doctor to get his opinion on your overall health needs.