In an era of attention to environment and health It is being talked about more and more, many people are turning to food choices. Vegan Because it is seen as a way of living in greater harmony with nature. Not eating animal products not only reduces the impact on the environment but also promotesGood healthin the long term

However, choosing to eat vegan food mustPlan your meals properly To provide the body with nutrientscompletely And not too extreme, like the death of vegan influencer Zhanna Samsonova, who died at the age of 39 fromSevere malnutrition After eating only one type of food for a long time

What is Vegan?

Vegan is a food choice thatFree from all animal products Whether it’s meat, milk, eggs, honey, bird’s nests, yeast, or other animal-derived products like gelatin, there are many reasons why people choose to go vegan.

1. health

• Reduce the risk of chronic diseases: Vegan foods are low in saturated fat, low in cholesterol, high in fiber and high in plant-based vitamins, which help:Reduce the risk of heart disease, stroke, diabetes and some types of cancer.
• Weight control: Vegan foods are often low in calories and keep you feeling full longer, helping you:Easier weight control
• Improved skin complexion: Antioxidants in fruits and vegetables helpRadiant skin, reduce wrinkles and delay aging.
• Improved digestive system: High fiber helps the digestive system work better, reducing constipation problems.

2. Ethics

• Do not harm animals: Most vegans want:Reduce animal crueltyIn the food production process
• Environmental protection: Plant-based food production uses fewer natural resources and emits fewer greenhouse gases than meat production.

3. Personal beliefs

• religion: Some religions prescribe abstaining from consuming meat.
• philosophy: Some people believe that eating a vegan diet is a simpler, more natural way of life.

4. TrendSociety is interested in: Veganism is becoming more popular in society, making vegan options more accessible and accessible.

In addition, choosing to eat vegan also has other advantages, such as:

• Increase energy: Vegan food provides sustainable energy throughout the day.
• Improve your mood: Some people find that eating a vegan diet helps them feel better and focus better.

If I don't eat any meat, will I get enough protein?

The answer is can But mustBe careful to choose a variety of foods to eat. This is because protein from plants and animals has a different amino acid composition. Our bodies need complete amino acids to create proteins that are necessary for various bodily functions. Although the body can absorb protein from animals more easily, it does not mean that you will not get any protein from plants at all. You just need to...Choose to eat a variety of plant foods. To obtain the complete amino acids that the body needs.

Eating a vegan diet is a healthy choice, but it requires:Plan your meals carefully To provide the body withComplete nutrition Such asProtein from nuts and seeds, whole grains, green leafy vegetables andColorful fruits In addition, taking dietary supplementsVitamin B12 Iron This is also important because this vitamin is found in abundance in animal foods.

Often drowsy, easily tired, be careful of iron deficiency.

Vegans may be at risk of iron deficiency because iron from plants such as green leafy vegetables, taro, potatoes, and beans is less absorbed than iron from meats such as pork, beef, chicken, duck, fish, or animal blood.

Tips for vegans

• Vitamin C helps increase iron absorption: Several studies confirm that eating foods that contain vitamin C together with foods that contain iron helps the body absorb iron better.
• Regular health check-ups: Check your blood iron levels periodically, especially in menstruating women.
• food supplement: If your iron levels are low, taking a supplement or consulting your doctor for proper care is a good option.

Tips for a successful vegan diet

• Choose plant-based milk: Soy milk or tofu And green leafy vegetables such as Kale To ensure that the body receives enough calcium
• Grains and beans are good sources of protein.: chooseWhole grains such as Brown rice, quinoa and Various beans To ensure the body receives the necessary protein and vitamin B12.
• zinc: Mushrooms, kale, tomatoes, potatoes and Oatmeal It is a source of zinc which helps strengthen the immune system.
• Iron: Dark green leafy vegetables, beans and grains, seeds and nuts are good sources of iron, butIron from plantsIt is a non-heme iron element.The body absorbs lessHeme iron found in meat

Eating a vegan diet is not onlyProtect animals and the environmentAnd it is alsoTake care of your healthAnother way is because most vegan foods haveLow saturated fat High in dietary fiber, it helps us to haveAppropriate weight reduces the risk of heart disease. And there is alsoBetter skin health But if you are not sure whether you are eating vegan food correctly or if your body has received itComplete nutritionOr not?Basic health check And get advice fromMedical Specialist If you help plan your meals appropriately, it will help.relaxed andconfidentTowards a healthy and complete vegan diet

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