Vegans are healthier and are no scoffers

Healthy and delicious nutrition also vegan possible

05/31/2013

Those who refrain from meat and other animal products are often ridiculed by butchers. With prejudices such as being sickly, pale and thin, many vegetarians and vegans struggle. The renunciation of meat and other animal products can be very healthy, as long as attention is paid to a sufficient supply of nutrients.

People who eat vegan foods are often healthier than others
Around six million vegetarians now live in Germany - and the number is rising. More and more people are convinced of a meatless diet. Many even abstain completely from animal products such as milk and eggs and eat vegan food. Nevertheless, vegetarians and especially vegans are ridiculed by many butchers. „It is always thought of drought, sickly conscientious objectors. At the same time, vegan food is healthy and delicious“, said Christian Vagedes, founder of Vegan Society Germany e.V., to the news agency „dpa“. Vagedes has been a vegan for two years and claims to be healthy. He regularly checks his blood levels and nutrient balance with the doctor.

The vegan diet is not only endorsed by confident vegans, but has also been backed by renowned nutrition experts. „There is absolutely nothing against eating vegan food. If you pay attention to a balanced nutrient supply, it is even very healthy“, explains Professor Johannes Wechsler, President of the Federal Association of German Nutritionists, to the news agency. People who eat vegan are less likely to be overweight and have a reduced risk of lifestyle diseases such as high blood pressure and diabetes mellitus due to their low-fat and low-cholesterol diets. Also with the emergence of cancer a connection with meat-containing nutrition is discussed. „In particular, the consumption of red meat has been recognized in studies as a risk factor for cancer“, said changer. In contrast, so-called antioxidants, which are abundant in fruits and vegetables, are anti-cancer. „These are substances that protect the cells from damage and prevent their deterioration. And as a vegan you take them to a very high degree“, Zehra Karadeniz from the Association of Oecotrophologists told the news agency.

Pay attention to nutrient balance in a vegan diet
Those who eat vegan should, as with any other diet, pay attention to balanced, healthy meals. „Of course, if I live vegan, but only eat junk food, that's not healthy. You have to eat well balanced“, explained Vagedes. These include, for example, a lot of fresh fruits and vegetables, whole grains, unsaturated fats and enough protein. Because the abandonment of animal products could also be deficits, reported Margret Morlo of the Association for Nutrition and Dietetics to the news agency. „It can lead to a lack of iron, calcium, vitamin B12 and vitamin D..“ The result could be chronic fatigue in iron deficiency and brittle bones in the absence of calcium, Morlo said.

However, a healthy diet can prevent a deficit. „You can cover almost every need completely over vegetable food. For example, you get iron from nuts and whole grains and calcium from dark green vegetables like arugula and soy products“, Karadeniz explained. While ten years ago it was even harder for vegans to get healthy and tasty foods away from vegetables, today there are countless meat substitutes available, such as tofo sauces, schnitzels and liveries. In addition, there are now vegan cheeses and dairy products from soy, oats or other cereals. In addition, many websites offer recipes for delicious vegan dishes.

Vegan diet should contain a lot of fresh vegetables
A healthy diet includes the optimal supply of all nutrients. For a long time, it was thought that avoiding dairy products was a problem for vegans because of their high calcium content. Meanwhile, studies show that vegans rarely suffer from calcium deficiency, as long as they regularly eat fresh vegetables. As the Vegan Society Germany informs, products from tofu, green leafy vegetables, broccoli, sesame and the sesame tahin, parsley, sunflower seeds, nuts, pumpkin seeds, leeks, beans, kale, kale, lentils, fresh carrot juice and dried fruits are among the main suppliers for vegetable calcium. In addition, studies have shown that cow's milk contains a lot of calcium, but also phosphate, which hinders calcium uptake in the gut. In addition, excess phosphorus dissolves the calcium from the bones, which is then excreted through the kidneys.

The iron deficiency often discussed in the context of a vegan lifestyle can also be prevented by eating certain foods. Goan beans, poppy seed, amaranth, millet, crispbread, wheat bran, dried boletus mushrooms, oats, dried apricots and cooked lentils are the vegan society Germany. (Ag)

Also read:
Vegans live healthy with risks
Chili as a natural helper when losing weight
Juices and bread with animal ingredients

Picture: twinlili