Vegan Diet Plan - Easy Vegan Recipes
This Section is dedicated to Vegan Diet Plan and to easy vegan recipes.
The vegan term was coined by Donald Watson, who in 1944 founded the Vegan Society in London.
Donald Watson was born September 2, 1910 and died November 16, 2005 at the age of 95 years.
He became vegetarian in 1924, ie since he was 14 years, and then switched to vegan about 20 years later, so it was a vegetarian for 81 years and vegan for 61.
The vegan food, contains no animal products: not only meat and fish but even eggs, milk, dairy products, cheese, honey, etc..
Those who support the vegan diet also consider this diet very healthy, since humans are anatomically frugivore, but they have become accustomed to food of animal origin necessary for survival in the absence of suitable foods .
Supporters of this diet also claim that vegan means less impact on the resources of our planet. It means less energy, water, pesticides, pollutants, drugs. It Means less need for land and less deforestation.
Vegans consume large variety of plant products and sea vegetables, fruits, cereals (everyone, not just pasta and rice!), oil seeds, dried fruits, seaweeds
But, what is about calcium?
Vegans claim that a varied and balanced vegan diet plan will cover their needs for calcium.
A mineral water rich in calcium, broccoli or cabbage (and more generally all cruciferous) almonds and sesame seeds, vegetables, combined with exercise and sunlight, are a reliable sources to satisfy their needs for calcium.
Basically, both vegans and vegetarians should base their diet on plenty of fruits and vegetables (both cooked and raw) and whole grains.
Veggie burgers and processed and packaged foods must be consumed in moderation limiting those rich in sodium and saturated fat (biscuits, snacks, some veggie burgers, etc...)
Vegans do not have to follow special rules for a properly balanced nutrition, but some more specific advice can be given. They should abound with legumes since they provide protein and iron, associated in the same meal to foods high in vitamin C (such as fruit) to maximize the absorption of iron.
You should also include in your vegan diet plan moderate amountst of seeds and nuts (pistachios, almonds, pumpkin seeds, walnuts) since they are rich in zinc and iron. In particular, nuts, according to some studies, would be able to reduce the incidence of cardiovascular disease.
You should also reduce the intake of sugar and sweets. Finally, it is essential to incorporate in your vegan diet plan a reliable source of vitamin B12.
However, many studies have shown that vitamin B12 is found in significant amounts in many plant foods such as bananas, dates, vegetables, peanuts, sprouts and sunflower seeds.
Besides, research carried out in Loma Lina University have detected some excellent rates of vitamin B12 in vegetarian people who eat everything or almost everything in a raw state (vitamin B12 is water soluble and may be obtained from raw vegetables).
The only realistically conceivable deficiency is iron. In this case, you should increase your intake of vegetables, broccoli, cabbage, bread and other starchy foods, preferably whole leavened with yeast without chemicals.
However, to increase the assimilated iron, is necessary to consume in the same meal foods containing this mineral, foods rich in vitamin C and other acids contained in fruits (such as citric acid).
It is also preferable to avoid eating in the same meal the dairy calcium since it limits the absorption of iron, and also is a good choice to avoid coffee, tea, chocolate and wine because of the tannins they contain. Obviously these are simply recommendations to be followed flexibly.
The American Dietetic Association say that a properly balanced vegan diet plan is healthful, nutritionally adequate and it contributes to prevent and treat certain diseases.
The good vegan diet plan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence.
Vegan diets offer a number of nutritional benefits, including reduced content of saturated fatty acids, cholesterol and animal protein, and higher content of carbohydrates, fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E and phytochemicals.
According to several epidemiological studies vegan and vegetarian diets pose no risk of mineral deficiencies.
Iodine, necessary for the functioning of the thyroid, is present in adequate amounts in dairy products; for vegan there may be deficiencies that are easily preventable using iodized salt in their diet or by introducing moderate amounts of algae, rich in this mineral.
Selenium is an antioxidant content both, in plant foods and in animals foods. Several studies have found no deficiencies for vegans and vegetarians.
Copper is a component in many plant and its deficiency is very rare. Vegetarians and especially vegans will take larger amounts than omnivores.
Magnesium is important for the function of several enzymes and for bone tissue. Vegetarians and especially vegans will take more than omnivores since this is mostly present in the mineral grains.
Phosphorous is essential for the formation of the skeleton, but consumers of meat and drinks tend to assume too much of it with negative consequences for the bones. Vegans and vegetarians take appropriate quantities and not excessive.
Potassium is important for maintaining low blood pressure and bone health. Fruits and vegetables are particularly rich of it and in fact the vegans and vegetarians consume adequate amounts.
Chromium, manganese and molybdenum are trace elements with different functions in our bodies. The intake of these minerals in vegan and vegetarian diets are appropriate being contained abundantly in plant foods.
Some epidemiological and experimental studies on humans have amply demonstrated that a vegan and vegetarian diet is perfectly capable of covering the protein requirement of any person, even those who play sports or perform heavy work, as demonstrated by the rural population of China that while consuming minimal amounts of meat or fish (and thus obtaining the proteins almost exclusively from plants) is easily able to carry out agricultural work (it should also be noted that China's agriculture is less mechanized than that of Western countries and therefore requires more physical effort).
The advantage of obtaining proteins from plants rather than from animal foods is that, in doing so, we can meet their food needs without introducing cholesterol and saturated fat, known to be deleterious to the health and inevitably present in all animal foods. Moreover, the animal protein, unlike those plant, significantly increase the excretion of calcium and consequently the risk of osteoporosis. According to some studies, the consumption of these proteins would also increase the risk of cardiovascular disease and diabetes for children.
If you normally do not eat as a vegan does, you can follow a vegan diet for a limited amount of time in order to detox your body. Vegan diet is full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products that have a key role in every detoxification program.
Easy Vegan Recipes
Vegan Food Pyramid
Vegan Weight Loss
Raw Vegan Diet
Return from "Vegan Diet Plan" to "How to Detox Your Body Naturally"