Who is Vegans?
A vegan is a person who abstains from using animal products, particularly in their diet. Veganism is a lifestyle and dietary choice that is based on the belief that animals should not be used for food, clothing, or any other purpose. Vegan diets exclude all animal products, including meat, dairy, eggs, and honey. Instead, vegans get their nutrients from a variety of plant-based sources, including fruits, vegetables, grains, nuts, and legumes.
There are many reasons why people choose to follow a vegan diet, including ethical concerns about animal welfare, environmental sustainability, and health benefits. Some research suggests that vegan diets may be associated with a lower risk of certain chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer.
However, it is important for vegans to ensure that they are getting all of the nutrients they need in order to maintain good health. This may require careful planning and the use of fortified foods or supplements to ensure that nutrient needs are met.
Vegetarianism and veganism are rapidly gaining in popularity across the United States, but the reason for going meat free varies greatly from person to person. For some, the decision is reached after watching graphic footage of how animals are housed and then slaughtered on modern factory farms and in slaughterhouses. Some people realize that they can no longer contribute to the routine cruelty they’ve witnessed. The decision may be based on the many health benefits of choosing a meat-free diet or the desire to try to undo the environmental harm caused by the meat industry. For others, the decision may be based on religion, upbringing, or other personal factors.
Finding the ingredients to help you fuel your vegetarian or vegan diet is now easier than ever before. Many national grocery store chains carry popular mock meats, such as the Boca and Morningstar Farms brands. Several even have health food sections that are stocked with vegan mayonnaise, tofu, and soymilk. Better yet, many of the products sitting in your cupboards right now might be “accidentally vegan.” Popular items such as Bisquick, some Duncan Hines cake mixes, and even some favors of Jell-O brand instant pudding are all vegan if you prepare them with vegan products. For those items that aren’t quite as easy to end, try searching online for vegan retailers.
In addition to online vegan specialty stores that sell food products, there are a multitude of other resources online that will help with your transition to a vegetarian or vegan diet. Groups such as People for the Ethical Treatment of Animals (PETA) offer free vegetarian starter kits, recipes, lists of “accidentally vegan” food items, information on animal rights, and much more.
Sources of Vegetarian Nutrition
Vegetarians follow a plant-based diet that includes a wide variety of vegetables, fruits, grains, legumes, nuts, and seeds. Vegetarian diets can be nutritionally adequate and provide many health benefits, including a lower risk of certain chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. However, it is important for vegetarians to pay attention to their nutrition and ensure that they are getting all of the nutrients they need in order to maintain good health.
Protein:
Protein is an essential nutrient that is important for the growth, repair, and maintenance of tissues in the body. It is made up of building blocks called amino acids, and there are 20 different amino acids that the body needs to function properly. Some plant-based sources of protein include:
Beans: Beans, such as lentils, kidney beans, and black beans, are a good source of protein, as well as fiber and other important nutrients.
Tofu: Tofu is made from soybeans and is a good source of protein, as well as other nutrients such as iron and calcium.
Nuts and seeds: Nuts and seeds are a good source of protein, as well as healthy fats and other nutrients.
Whole grains: Whole grains, such as quinoa, oats, and brown rice, are a good source of protein, as well as fiber and other important nutrients.
Another benefit to consuming plant-based proteins over animal proteins is that these ingredients typically contain fiber and complex carbohydrates that are not found in animal products. For example, lentils, which contain 17.9 grams of protein per cup, also contain 15.6 grams of fiber!
HEALTHY PROTEIN SOURCES
| Ingredient | Grams of Protein |
| Soybeans, boiled (1 cup) | 28.62 |
| Lentils, boiled (1 cup) | 17.9 |
| Pinto beans, boiled (1 cup) | 15.4 |
| Black beans, boiled (1 cup) | 15.2 |
| Chickpeas, boiled (1 cup) | 14.5 |
| Soymilk, unfortified (1 cup) | 8.0 |
| Roasted peanuts (1 ounce) | 8.0 |
| Spinach, boiled (1 cup) | 7.6 |
| Couscous, cooked (1 cup) | 6.0 |
| Broccoli, cooked (1 cup) | 5.7 |
| Whole-wheat bread (1 slice) | 4.1 |
Iron
Anemia, which can be caused by iron deficiency, is a common concern of some new vegans and vegetarians. People worry that if they leave meat off their plate, they won’t be able to reach the daily recommended intake. However, a study in
the American Journal of Clinical Nutrition states that there is no significant difference in anemia levels between vegetarians and meat eaters. Vegetarian foods are loaded with iron, and according to the USDA’s National Nutrient Database, some of the most iron-rich foods are vegetarian. Several cereals top the USDA’s list, along with Cream of Wheat, soybeans, some canned beans, lentils, and more. Iron deficiency is a very real concern, but not more so for vegetarians and vegans than for meat eaters.
Below is the video for more on Vegan Iron foods:
Iron is a mineral that is important for the production of red blood cells and the transport of oxygen throughout the body. It is also important for immune system function and the synthesis of collagen, a protein that helps to form connective tissue.
The body needs iron to function properly, and a deficiency in iron can lead to a condition called anemia, which is characterized by a lack of red blood cells and a reduction in the amount of oxygen that is delivered to the body’s tissues.
Calcium
Cows produce milk to nourish their young and provide all of the nutrients they need to grow strong, just as humans do. But no species drink the milk of another species—except humans. Humans consume cow’s milk throughout their lifetime, even though it is the number one cause of food allergies in infants and children, and millions of people around the world suffer from lactose intolerance. Many plant-based foods are an alternative source of calcium that don’t come with the health problems associated with drinking cow’s milk. Many soymilks and brands of orange juice are fortified with calcium, but it is also found naturally in several items. Collard greens, rhubarb, spinach, and soybeans are just a few of the rich sources of plant-based calcium.
Watch this video for more on calcium ingredients:
Thank you.