Veganism: The Diet of the Future

What is Veganism?

Veganism is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and honey. It is becoming increasingly popular, with more and more people choosing to adopt this lifestyle for a variety of reasons.

Why should you become Vegan?

There are many reasons why veganism is becoming the diet of the future.

• First, it is better for the environment. Animal agriculture is a major contributor to climate change, water pollution, and deforestation. By choosing a vegan diet, we can help to reduce our impact on the planet.

• Second, veganism is better for our health. A well-planned vegan diet can provide all the nutrients we need, and it has been linked to a number of health benefits, including a lower risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

• Third, veganism is more ethical. The meat, dairy, and egg industries are cruel and exploitative. By choosing a vegan diet, we can help to reduce the suffering of animals.

Challenges of a Vegan Diet

Of course, there are some challenges to going vegan. It can be difficult to find vegan options when eating out, and it can be more expensive to buy vegan food. However, there are a number of resources available to help people make the transition to a vegan diet, and the cost of vegan food is becoming more affordable.

Not all things are favorable about being vegan. You have to be vigilant about eating a variety of food so you get enough nutrients.

The downside of not eating meat is having low vitamin B12 which comes from animal protein, eggs, or dairy products. B12 is not found in any plant food other than fortified cereals, seaweed, and nutritional yeast. The amount of B12 available though, is very small. The upside is, there is a range of Vitamin B12 pills available at

your local Pharmacy or its available here for your convenience. Absorption is sub-optimal from tablets or capsules therefore sublingual spray or lozenge should be used. The daily recommended dose of B12 is 2.4mcg for adults 14+ (nonvegan diet ) but 1000mcg can be taken 2-3 times per week in case of deficiency. You will need a blood test to confirm a deficiency.

B12 deficiency symptoms include the following:

• Fatigue

• Depression

• Brain fog includes memory problems-difficulty thinking and reasoning (cognitive difficulties), or memory loss

• weakness

• Pale skin

• Low energy

• strange sensations, numbness, or tingling in the hands, legs, or feet difficulty walking (staggering, balance problems)

• a swollen, inflamed tongue

Please refer to the blog " are you tired " on iron deficiency symptoms.

Like with any other medical conditions, if you feel unwell or tired and fatigued, see your health professional. You may need a blood test to confirm if you are low in iron, B12 or calcium or any other nutrients.

It is possible to have low iron or calcium on a vegan diet, but it is not inevitable. With careful planning, you can get all the nutrients you need from plant-based foods.

Good Source of Iron Rich Foods

Some vegan food with good sources of iron are:

• Tofu is a good source of iron and protein.

• Lentils are a good source of iron and fiber.

• Black beans are a good source of iron, protein, and fiber.

• Spinach is a good source of iron and vitamins A and C.

• Many cereals are fortified with iron, so they can be a good way to get your daily dose.

Good Source of Vegan Calcium Rich Foods

Some vegan food with good source of calcium are:

• Tofu can also be a good source of calcium, especially if it is made with calcium sulphate.

• Many plant milks are fortified with calcium, so they can be a good way to get your daily dose, examples are soy, oat, rice, and almond milk.

• Tempeh is another good source of iron and protein as well.

• Broccoli is a good source of calcium, and it is also a good source of vitamins C and K.

• Collard greens are a good source of calcium, and they are also a good source of vitamins A and C

Benefits of a Vegan Diet

Here are some of the benefits of a vegan diet:

• Reduced risk of chronic diseases: A well-planned vegan diet can help to reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

• Lower weight: Vegans tend to be leaner than meat-eaters. This is likely due to the fact that vegan diets are typically lower in calories and fat.

• Improved gut health: Vegan diets are high in fiber, which can help to improve gut health. A healthy gut is important for a number of reasons, including immune function and mental health.

• More energy: Many vegans report having more energy after switching to a vegan diet. This is likely due to the fact that vegan diets are typically higher in fruits, vegetables, and whole grains, which are all good sources of energy.

• Better skin: Vegan diets are often associated with clear, glowing skin. This is likely due to the fact that vegan diets are typically higher in antioxidants, which can help to protect against skin damage.

Helpful Advise

If you are considering going vegan, here are a few tips to help you get started:

• Do your research: There are a lot of resources available to help you learn about vegan nutrition. The Vegan Society has a great website with a wealth of information.

• Start slowly: If you are not used to eating a lot of plant-based foods, start by making small changes to your diet. Try adding more fruits, vegetables, and whole grains to your meals.

• Find vegan-friendly recipes: There are a lot of great vegan recipes available online. Check out websites like Minimalist Baker and Oh She Glows for inspiration.

• Make the transition gradual: Don't try to go vegan overnight. Make gradual changes to your diet over time.

• Be patient: It takes time to adjust to a new diet. Don't get discouraged if you have setbacks along the way.

Going vegan is a great way to improve your health, the environment, and the lives of animals. If you are considering making the switch, I encourage you to be armed with information before trying a vegan diet for a healthier you and greener planet!

“You choose what you eat, you choose the world.” –Elysabeth Alfano, podcaster and YouTube host