Nowadays, more and more people are eating vegan. There are various reasons for this, but ethically motivated vegans often neglect their health, although a vegan diet is definitely good for their health (while many products of animal origin are among the most harmful foods because they often contain hormones, carcinogens, antibiotics and other harmful substances).
In order for a vegan diet to be truly healthy, a few rules need to be followed. According to the U.S. Medical Committee for Responsible Medicine (PCRM), vegan eating is one of the healthiest ways to eat at all.
The first rule
The diet should not be too monotonous. It is important to say that the protein intake is not too low as well as the composition and combination of proteins. Anyone who consumes tofu as the only source of protein on a daily basis violates this rule. In the long run, this is not only unique for the body, but we also get fed up.
The second rule
Vegans are at risk of vitamin B12 deficiency, so you should take dietary supplements that contain vitamin B12. Oral sprays are especially effective – spraying the oral spray under the tongue ensures absorption through the mucosa directly into the blood. Not all forms of vitamin B12 are equal.
Vitamin B12 is also present in small amounts in wild herbs, sauerkraut and other fermented dairy products, as well as in algae (Nori, Klorela).
Vegans are often deficient in vitamin D. Especially in the winter months, when the skin does not get enough vitamin D from sunlight, it makes sense to supply it. Vitamin D2 or D3 of vegan origin is best for this.
Rarely, vegans are prone to iodine deficiency. By consuming algae or iodine salt, it is possible to easily balance the level of iodine in the body. Green leafy vegetables, nuts and broccoli also contain iodine.
The third rule
It is necessary to drink fruit juices with a high content of vitamin C at meals, as this way iron is better absorbed from food. This is especially important for vegans.
Freshly squeezed juices (orange, apple or juice from other fruits) are ideal. Smoothies also provide a supply of vitamins. Meals should be enriched with iron-containing ingredients such as algae, cocoa, moringa or maca.
The fourth rule
Vegans should also avoid sugar and white flour. Why? They contain “empty” carbohydrates and have barely any nutritional value. In addition, they could trigger inflammatory processes in the body and cause a sharp rise as well as a drop in blood sugar levels. Anyone who consumes a lot of white flour and sugar is quickly hungry again and risks insulin resistance. insulin resistance. It is a metabolic disorder that is a precursor to the development of type 2 diabetes. The characteristic of this disease is that the cells respond more slowly to the hormone insulin, which lowers blood sugar levels. We often recognize this disorder by abdominal obesity.
Rule number five
Whenever possible, adult vegans should refrain from adding fats and oils. If you want to ensure a sufficient intake of omega-3 fatty acids, you should reach for freshly ground flax seeds.
Otherwise, many foods contain sufficient amounts of fat. Let’s not forget oats, moringa, nuts, avocados and coconuts.
Rule number six
We give preference to fresh fruits and vegetables. Legumes and whole grains also account for a significant, if not the basis of, a healthy vegan diet.
The immune system should not be burdened with ready-made food, so canned food, prepared meals and other industrially prepared food are rarely or not at all on the vegan diet.
Anyone who follows these rules can hope for a healthy body in the long run and help break down common prejudices about vegan diets.