Veganism: A Seasonal Diet Or Year-Round Commitment?

Veganism is a lifestyle and diet that excludes all animal products and attempts to limit animal cruelty and exploitation as much as possible. Vegans do not eat meat, poultry, fish, eggs, dairy, or any other animal-derived products. Instead, they consume plant-based foods such as fruits, vegetables, legumes, nuts, grains, and seeds.

There are several reasons why someone might follow a vegan diet. Ethical vegans strongly believe that all creatures have a right to life and freedom from pain and suffering. They are opposed to the killing of animals for food or the use of animal products such as fur or skin. Environmental vegans aim to reduce their ecological footprint by avoiding animal agriculture, which contributes significantly to greenhouse gas emissions and climate change. Health-conscious vegans may also choose a vegan diet as it is associated with a lower risk of developing or dying prematurely from cancer, heart disease, and type 2 diabetes.

Veganism has gained popularity in recent years, with the number of people following a vegan diet increasing by 350% in the last decade. However, it is important to note that a vegan diet does not automatically equal health. A well-planned vegan diet that includes a variety of whole foods and plant-based sources of essential nutrients is crucial to ensure adequate nutrition.

Veganism is based on ethical, moral, environmental, health and humanitarian arguments

Veganism is a way of living that seeks to exclude, as far as possible, the exploitation of animals for food, clothing, or other non-necessary purposes. It is based on ethical, moral, environmental, health, and humanitarian arguments.

Ethical and Moral Arguments

Vegans often cite animal cruelty as a reason for their lifestyle choice. Many believe that animals, especially those with higher levels of sentience, such as cows, pigs, and chickens, should not be harmed or killed for human consumption. This ethical stance is supported by the argument that most people live by the philosophy of "avoid causing suffering or death if it can be avoided."

Environmental Arguments

The environmental impact of animal agriculture is a significant concern for vegans. Animal farming takes up 83% of the world's agricultural land but only delivers 18% of our calories. This means that animal agriculture is a very inefficient source of nutrition compared to plant-based sources. Veganism can also reduce the carbon footprint of long-distance transportation, as a plant-based diet relies less on imported foods.

Health Arguments

A vegan diet is often associated with health benefits. Studies suggest that vegans tend to have lower body mass indexes (BMIs) than non-vegans and may aid in weight loss. A vegan diet may also help maintain heart health, lower the risk of type 2 diabetes, improve kidney function, and lower blood sugar levels. Additionally, vegans may benefit from a reduced risk of developing certain types of cancer.

Humanitarian Arguments

Some argue that veganism is good for humanity and can reduce human suffering. Research suggests that vegans tend to have higher EQ assessments and stronger neural empathy responses than non-vegans when presented with images of human suffering. By adopting a vegan lifestyle, individuals can contribute to reducing human suffering and giving our species a better chance to flourish.

Vegans do not eat meat, poultry, fish, eggs, dairy, honey or any other animal products

Vegans avoid all foods of animal origin. This includes meat, such as beef, chicken, duck, fish and shellfish, and animal products, such as eggs and dairy. Other animal-derived ingredients that vegans avoid include honey, albumin, casein, carmine, gelatin, pepsin, shellac, isinglass and whey.

Veganism is a lifestyle that seeks to exclude all forms of animal exploitation and cruelty. The term 'vegan' was coined in 1944 by a group of vegetarians who broke away from the Leicester Vegetarian Society in England to form the Vegan Society. Vegans may choose this lifestyle for ethical, health or environmental reasons.

Ethical vegans believe that all creatures have a right to life and freedom, and that animals are conscious beings that wish to avoid pain and suffering. They are opposed to the slaughter of animals for food, wearing animal fur or skin, and the psychological and physical stress that animals endure as a result of modern farming practices.

Some people choose a vegan diet for its potential health benefits. Diets high in meat, especially red meat, have been linked to cancer, heart disease and type 2 diabetes. Plant-based diets have been associated with a lower risk of developing or dying prematurely from these diseases. A vegan diet can also help with digestion and reduce the risk of Alzheimer's disease.

Environmental vegans avoid animal products because animal agriculture heavily contributes to greenhouse gas emissions, which cause climate change. Meat eaters are responsible for 2-2.5 times more greenhouse gas emissions than those following a vegan diet.

A vegan diet can be high in iron, although iron from plant-based food is less bioavailable to the body than iron from meat

Veganism is the practice of abstaining from the use of animal products and the consumption of animal source foods. A person who practices veganism is known as a vegan. The diet is based on plants and foods made from plants, including vegetables, grains, nuts, and fruits, as well as legumes and mushrooms.

A vegan diet can be high in iron, with good sources including wholemeal bread and flour, breakfast cereals fortified with iron, dark green leafy vegetables, and dried fruits. However, it is important to note that iron from plant-based foods is less bioavailable to the body than iron from meat. This is because non-heme iron, which is found in plants, is not as easily absorbed as heme iron, which is derived from animal products.

Iron is an essential mineral for the body, playing a crucial role in the production of red blood cells and proper growth and development. It is also necessary for the synthesis of collagen, a protein needed for joint and skin health. While vegans can obtain sufficient iron from dietary sources, they may need to consume up to 1.8 times more iron than people who eat meat. This is due to the lower bioavailability of iron from plant sources.

To maximize iron absorption from plant-based foods, it is recommended to consume them with vitamin C-rich foods. Additionally, cooking vegetables can increase the amount of iron available for absorption.

Overall, while a vegan diet can provide adequate iron intake, the lower bioavailability of iron from plant sources compared to meat sources is an important consideration.

Vegans can get calcium from green, leafy vegetables, dried fruit, sesame seeds, tahini, and bread

Vegans can get calcium from a variety of plant-based sources, including green, leafy vegetables, dried fruit, sesame seeds, tahini, and bread.

Green, Leafy Vegetables

Calcium is essential for maintaining healthy bones and teeth, and it also plays a role in heart health, muscle function, and nerve signalling. While dairy products like milk, cheese, and yogurt are especially high in calcium, there are plenty of dairy-free sources of calcium available, including green, leafy vegetables.

Some of the best plant-based sources of calcium include spinach, turnip greens, mustard greens, collard greens, kale, and broccoli. These vegetables are not only rich in calcium but also packed with other essential vitamins and minerals. For example, kale is an excellent source of antioxidants, which can help prevent or delay cell damage.

However, it is important to note that some leafy greens, such as spinach, beet greens, and Swiss chard, contain high levels of oxalates, which can bind to calcium and impair its absorption. Therefore, it is recommended to choose low- to moderate-oxalate vegetables like turnip greens, broccoli, and kale, which are considered better sources of calcium.

Dried Fruit

Dried fruits, such as figs, apricots, prunes, and raisins, are also good sources of calcium for vegans. Figs, in particular, provide 18 mg of calcium per fig, which is close to 1% of the Daily Value (DV). Dried figs are also a good source of potassium and vitamin K, which are essential for bone health. Other dried fruits, such as apricots, prunes, and raisins, offer slightly lower amounts of calcium but still contribute to the daily requirements.

Sesame Seeds and Tahini

Sesame seeds are tiny nutritional powerhouses, packed with calcium and other essential minerals. Just two tablespoons of sesame seeds provide 88 mg of calcium, or 10% of the DV. Sesame seeds are also a good source of zinc and copper, which are beneficial for bone health. Tahini, a butter made from sesame seeds, is another excellent source of calcium, providing 128 mg per 2 tablespoons, or 10% of the DV.

Bread

In some countries, such as the UK, calcium is added to white and brown flour by law, making bread a good source of calcium for vegans. A slice of bread typically provides around 30-40 mg of calcium, depending on the type of flour and brand. Therefore, including bread in your diet can help contribute to your daily calcium requirements.

Vitamin B12 is a significant problem in vegan diets due to the exclusion of vitamin B12-rich foods

Vitamin B12 is naturally found in animal products, particularly meat, poultry, eggs, and dairy. Vegans, therefore, need to ensure they are consuming enough B12 each day to avoid a deficiency, which can lead to serious health issues such as pernicious anaemia, neurological disorders, and an inability for cells to divide.

Fortified foods are a great source of vitamin B12 for vegans. Fortified breakfast cereals, plant-based milk, and nutritional yeast are all good options. Nutritional yeast is a popular choice for vegans as it is easy to add to dishes and has a rich, cheesy, nutty flavour. It can be added to cooked meals, sprinkled on snacks, or mixed into sauces, mashed potatoes, or scrambled eggs or tofu.

Natural foods that contain vitamin B12 include certain mushrooms and algae, though the levels are relatively low. For example, one would need to consume about 50 grams of dried shiitake mushrooms to meet their daily B12 requirements.

Vitamin B12 deficiency is more common among certain populations, including pregnant women, children, adolescents, and older adults. Vegans should be mindful of their B12 intake and consult health professionals for advice on where to find sources of vitamin B12 and how much they need to consume.

Symptoms of vitamin B12 deficiency include weakness and fatigue, tingling in the hands and feet, problems with the digestive system, a sore tongue or mouth ulcers, feeling faint or dizzy, and a decline in memory, judgment, and understanding.

To summarise, vitamin B12 is a significant issue for vegans due to the exclusion of animal products, which are naturally rich in this vitamin. However, by consuming fortified foods or taking supplements, vegans can ensure they are getting enough B12 to maintain optimal health.

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