independent

Friday 24 November 2017

No reason why you can't be a healthy vegan

Aim to have plenty of wholesome food in your diet
Aim to have plenty of wholesome food in your diet

Clair Whitty - Naturally Healthy

Is a vegan diet healthy? I often get asked this question. The main reasons for choosing to become vegan are ethical, environmental, and health. A vegan diet doesn't include meat, fish, eggs, honey, or dairy products, or animal derivatives such as gelatine, whey, lactose, casein, albumin, carmine, and shellac, and these are some of the E-numbers to avoid E542, E904, E913, E966, and E1105.

I believe that any lifestyle choice needs to be thought through carefully, considering the pros and cons for you personally. The health benefits of a vegan diet include a reduced risk of heart disease, type 2 diabetes, and a reduction in inflammation in the body. Reducing inflammation reduces our overall risk of many diseases including Alzheimer's, Arthritis, and Digestive problems.

The body needs carbohydrates, protein, fats, vitamins, minerals, fibre, and water for survival. So, no matter what the diet, there needs to be a balance of these nutrients. And then supplements for any shortcomings to prevent ill health.

Aim to have plenty of wholesome food in your diet. Protein sources include lentils, legumes, nuts, seeds, quinoa, nut butters, and nut roast, protein powders like hemp, rice, pea, sunflower and soy. Also include tofu, hummus, tempeh, seaweeds, acai berry, home grown sprouts, fruit, and vegetables, especially green ones. B12 can be found in spirulina, Vegemite, and nutritional yeast. You'll find vegan cheese, mayonnaise, snacks, ice-cream and chocolate, but just because its labelled vegan doesn't mean it's healthy, always read the labels.

Supplements can include Vitamin B12 which helps keep the body's nerve and blood cells healthy, and also helps prevent anaemia. Vitamin D3 is important for bone health, mood, and immunity. You could include calcium or magnesium for healthy bones. If you don't use enough good quality oils include Udo's Choice Ultimate oil blend for an excellent source of essential Omegas. With planning you can get enough healthy nutrients in your diet, and then, occasionally simply top up with these supplements.

A vegan diet, like any diet or lifestyle, can be healthy so long as you include in your diet in all the nutrients that are essential for your health. And eat a wide and varied wholefood diet. There is no reason why you can't be a healthy vegan.

Bray People

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