There are several reasons that have influenced more and more people to join the growing trend of being vegan and adopt a vegan or vegetarian diet. It is known that in recent decades, the number of people who specifically monitor the diet of vegans has increased significantly.
If you’re a vegan, you’re in luck. In this article, I’m going to give you a lot of nutritional information and supplements that will make you an expert in this field.
Here are 9 key vegan arguments you need to know if you are vegan looking to improve your health, athletic performance and post-workout recovery with a vegan diet or diet menu that should be as complete as possible.
- What is a Vegan?
- What is Vegan Food?
- How to combine food to avoid nutritional deficiencies?
- What foods shouldn’t vegans eat?
- What are the most common disadvantages of vegans?
- Vegan Vitamin & Mineral Supplements
- What should you eat after exercise to recover as efficiently as possible as a vegan?
- Vegan & Vegetarian Menus
- 5 Reasons Affecting Vegan Nutrition
What is Vegan?
The vegan does not eat meat or animal food, nor milk, eggs, or honey derivatives. These foods are excluded from the vegan diet.
Unlike a vegan, a vegetarian also does not eat foods that come from the death of an animal, such as meat and fish. But in a vegetarian diet, if you eat animal products such as eggs and milk derivatives.
The vegan concept encompasses not only food, but beyond. It is also associated with animal clothing and cosmetics. In other words, they do not use or consume anything that could harm and kill the animal, even if it is intended for human consumption or for the production of clothing or aesthetic products. Vegan rejects animal cruelty of any kind, even for use in laboratory experiments. These are not just vegan food recipes to learn how to be vegan, it is a philosophy of life and a commitment to Mother Nature.
A Brit named Donald Watson created the concept of veganism in the 1940s, which made him a philosophy of life, given his commitment to animals and nature.
Vegan believes that fishing and livestock are destroying the planet and that environmental protection and veganism must work together in the same direction. This is why veganism believes it can help reduce diet-related diseases in today’s society.
What is Vegan Meal?
If you decide to eat a vegan-based diet, you must be very well informed. Since you stop eating a group of foods that provide you with essential animal nutrients, it’s difficult to replace them with vegetables alone. This is why I always advise you to ask your vegan nutritionist for advice before you start eating vegan foods so that you include all vitamins and minerals in your diet to stay healthy.
The vegan diet does not include animal products such as meat, fish, eggs, cheese, milk, and honey.
What are Vegan Foods?
The vegan diet consists of vegetables, vegetables, legumes, mushrooms, grains, assorted fruits, nuts, seeds, seaweed, plant milk, tofu, seitan, tempeh, rice, spelled, etc. With all these vegan foods, you you can prepare a good varied and balanced vegan menu.
Today, you can find products exclusively for vegans in specialty stores such as omelets, hamburgers, baked goods, sausages, cheeses, etc. Avoid foods labeled as vegan and processed.
Leaving home for vegan and vegetarian meals is not a worry, there are more and more specialty restaurants that offer vegan or vegetarian options. Some restaurants also offer vegan and vegetarian options. And if at this moment you don’t find any with a vegan menu or a vegetarian menu, you can always resort to a variety of vegetable salad, potatoes, grilled vegetables, etc.
Vegetarians as well as vegetarians tend to have lower obesity rates and are also healthier.
If you find this interesting, keep reading, it’s important to know what follows.
How to combine food to avoid nutritional deficiencies?
It’s very important to follow a strict vegetarian diet so that your body can absorb all the nutrients it needs: vegetables, legumes, vegetables, fresh fruits, whole foods, nuts like walnuts, almonds, flax seeds (omega-3). With the right food combination, you can prepare vegan meals with all the nutrients.
For protein and vitamin B12 intake
Mix the following foods as follows: legumes and cereals. L caramel and nuts. beans and rice. G Arbanzos and rice. P horns and peas. P horn with sesame seeds and walnuts, always in the same amount for protein and essential amino acids.
Protein is essential for maintaining healthy muscles, bones, skin and organs.
Avoiding animal products, only eating vegetables sometimes does not reach the required level of protein.
Soy is a plant-based food high in protein and essential amino acids, do not consume processed soy, people with thyroid gland should avoid it. Legumes such as lentils and chickpeas, whole wheat bread, corn, oats, nuts, broccoli, mushrooms, quinoa, almonds, sunflower seeds are a source of protein.
You can also supplement your diet with vitamin supplements, such as vitamin B12, which are good for protein and to prevent anemia. Just like algae iodine or iodized salt, take it in moderation. Foods containing vitamin B12 are rice milk, soy milk, and nutritional yeast.
Combine to assimilate iron
You can combine lentils with rice and a little lemon juice to help absorb iron from lentils. Also mix green vegetables with lemon juice or lentils with peppers (peppers contain vitamin C). Each combination is always in the same way.
Iron is essential for the functioning of our red blood cells, muscles and energy. Take lemon or other vitamin C-rich foods to help iron absorption. Foods containing vitamin C such as tomatoes, broccoli, cabbage and wild cabbage, Swiss chard, dark green vegetables, citrus fruits, hazelnuts, strawberries, tofu.
Foods high in iron – dark leafy vegetables, spinach, chard, peas, chickpeas, lentils, beans, beans, dried and dehydrated fruits, oats, food yeast, sunflower seeds, millet, quinoa, molasses, cocoa powder.
Combine to absorb calcium
The combination of fresh fruit with dried fruit greatly enhances the absorption of calcium. Oatmeal with orange juice to absorb calcium and magnesium from oats in one meal.
By avoiding dairy products and their derivatives, you may be deficient in calcium, which is necessary for the health of your bones and teeth. To obtain calcium, you should consume soy milk, tofu with added calcium, flakes, almonds, hazelnuts, sesame seeds, walnuts, dried figs and oranges and other fruit juices, cocoa powder, and legumes. Green vegetables that contain calcium, such as kale and broccoli.
Vitamin D helps absorb calcium, get it through the sun or supplements. Sunbathing 15 minutes every day on the face and forearms is enough.
Omega-3 fatty acids
If fish and eggs are not consumed, you should take nuts and seeds or a nutritional supplement to get the omega-3 fatty acids, which are so beneficial for the cardiovascular system, brain, joints and eyes.
Omega-3 and Omega-6 are found in walnuts, flaxseed, chia, avocado, sunflower oil, olive oil, and peanut oil.
It is recommended that you undergo periodic and analytical monitoring to determine if there is a lack of any nutrient necessary for health. Plus information on what vegans need to eat if you want to stick to a vegan diet.
What foods shouldn’t vegans eat?
Vegan accepts this option as a philosophy of life, whether for health, ethics, beliefs, understanding of nature, environmental reasons, and above all for compassion for animals. This is why a vegan cannot eat food of animal origin.
There are more vegan products on the market than those listed here and can be consumed without knowing they are derived from animals. This is why I recommend that you read the vegan ingredients information when you go to the supermarket to shop.
Foods Vegans Should Avoid from Their Vegan Diet.
- No meat, beef or cow, horse, lamb, even all kinds of birds, domestic or wild.
- None of the types of fish or shellfish, including fish or shellfish sauces, with or without crust.
- Milk and its derivatives such as yogurt, cheese, cream, butter and ice cream.
- Eggs, chicken, ostrich, quail or fish and derivatives such as custard, pastries, etc.
- Beekeeping products such as honey, royal jelly and bee pollen.
- Do not eat manufactured foods, white flour or refined sugar.
- Gelatin obtained from cow or pork.
- Omega-3 fatty acids that come from fish.
- Dairy ingredients: whey, lactose, casein. The vegetarian athlete cannot take these protein supplements.
- Pesto, some varieties on the market are made with parmesan cheese.
- Pasta, some fresh pasta, is made with eggs.
- Dark chocolate, some varieties contain buttermilk, butter, milk powder, etc.
- Non-dairy creams, some of which contain casein protein derived from milk.
- Caramel, some contain gelatin, shellac or carmine (a color derived from cochineal).
- Fishtail or Isinglas, this product made from fish bladders is similar to gelatin. Some wine and beer producers use it in their development
- Beverages, some wine and beer producers use casein, gelatin, egg albumin protein or
- You must make sure that the products do not contain any ingredients of animal origin, such as food additives: lecithin E322, beeswax E901, food phosphate E542, carminic acid E120, glycerin E422, fatty acid glycerides E471, gum E904 or varnish, among others.
What comes now is vital to your well-being and you should know it, don’t stop reading!
What are the most common disadvantages of vegans?
A vegetarian diet, if not followed properly, combining certain vegan foods to get enough protein, vitamins and essential nutrients, you may suffer from certain nutritional deficiencies. For this reason, it is important to be well informed and know what vegan products provide.
The main and most common nutrient deficiencies are four: iron, calcium, vitamin D, vitamin B12, and omega-3 fatty acids.
Iron deficiency causes anemia. Iron is preferably found in meat, eggs and liver.
Iron can be found in vegetables in lentils, spinach, beans, quinoa, whole grain breads, nuts, and others. They should be taken together with foods rich in vitamin C in a single meal to facilitate the absorption of iron.
Calcium and Vitamin D
Deficiency of calcium and vitamin D, therefore, is essential for maintaining healthy bones. Typically, a vegetarian has less calcium and vitamin D intake than a non-vegan diet.
Vegan avoids dairy products of animal origin, which contain calcium in the diet.
This nutrient can be obtained from spinach, broccoli (green leafy vegetables), chickpeas, soy, and tofu. They can also be found in calcium-fortified vegetable drinks on the market.
Vitamin D is essential for calcium fixation in bones. For this reason, it is important that you tan for 15 to 20 minutes daily on your forearms and face without sun protection. But if it is, make sure to do it first thing in the morning or late afternoon, avoiding the central hours of the sun. If you still have vitamin D deficiency symptoms after a vegetarian diet, another option is to take vitamin D supplements as directed by your doctor.
Vitamin B12 deficiency, this deficiency can pose a risk, mainly it can affect the health of the cardiovascular system.
The source of vitamin B12 comes primarily from animal sources. While in vegan diets, it can be found in soy milk, rice milk and nutritional yeast, iodized salt, etc. It is also advisable to take vegan vitamin B12 through a supplement.
Omega-3 fatty acids
Lack of omega-3 fatty acids, these acids are found mainly in fish. Therefore, a vegan who does not eat fish should look for other vegan foods that contain omega-3 fatty acids, which are essential for avoiding cardiovascular disease.
These nutrients in a vegan diet are found in chopped flax, walnuts, olive oil, chia, avocado, and peanut butter.
The next section is useful for learning all about vitamin supplements for vegans. Go ahead!
Vegan Vitamin & Mineral Supplements
A vegan shouldn’t have nutritional deficiencies as long as they follow a balanced and varied vegan diet and combine vegan foods correctly, as I explained. On the other hand, if you eat vegan or vegetarian food, there is nothing extra to supplement your diet by taking vegan minerals and vitamins through supplements. Although I insist on the need for analytical monitoring and follow-up with a nutritionist.
Vitamins and mineral supplements are used not only by vegans and vegetarians. Likewise, people who eat meat and fish are advised to take it for a variety of reasons.
There is a wide variety of mineral and vitamin supplements for vegans on the market, here are the main ones:
Vitamin B12 Supplement
It is recommended that you take 2.4 mcg of vitamin B12 daily.
Deficiency of this vitamin can lead to serious risks, mainly anemia, heart, bone and nervous system diseases. Therefore, it is customary to accept this supplement.
It is recommended to take 15 mcg a day of vitamin D. In the same way, as I said earlier, sunbathing outside the main hours for 15-20 minutes a day on the face and forearms helps the absorption of vitamin D.
This vitamin is essential for the absorption of calcium and phosphorus. A lack of this vitamin has negative health effects. Such as bones, respiratory problems, difficulty in healing and hair loss.
Omega-3 & Fatty Acids Supplemented
Suffering from vision problems, depression, inflammation and others should be avoided.
Daily calcium intake is 1000 mg. This mineral is essential for people to maintain healthy bones, cardiovascular system and muscles.
This mineral can be found in a variety of vegan foods and on a balanced vegan diet.
Iron as a supplement.
It is recommended to take about 8 mg per day. In addition to combining vitamin C with vegan foods that contain iron.
It is recommended to take about 8 mg per day. Zinc is essential for immune and metabolic health. It’s not easy to get this mineral through vegan food.
If you are a vegetarian and enjoy exercising or exercising, the following information is important to you that you know and do for a better recovery. Let’s keep reading!
What Should You Eat After Your Workout To Recover As Effectively As A Vegan?
A balanced vegan diet based on plant foods is fully compatible with sports. You just have to know how to eat right and how to combine food.
If you enjoy and want to exercise to lead a healthy lifestyle, whether you are vegan, vegetarian or not, you need proteins, carbohydrates and fats to exercise. These energetic nutrients give you enough energy to avoid fatigue.
Complex carbohydrates provide fuel for muscle contraction. Foods with complex carbohydrates: pasta, rice, corn, barley, oats, sweet potatoes, wheat, cereals and derivatives, chickpeas, lentils, beans, soy, etc.
After training, the recommended carbohydrate intake is 1.2 g / kg and hr.
Post-workout nutrition is most important for an immediate recovery, and there are two steps to effective recovery.
- First drink liquid: fruit shake, vegetable milk, water or protein powder (optional).
- Second, a main course where you can combine legumes with grains or sunflower seeds with vegetables
For muscle recovery, foods high in protein and amino acids such as soy, tofu, black beans, lentils, almonds, chia seeds, and hemp are some favorable options.
Vegetables and fruits contain fructose, in addition to antioxidants, they provide abundant minerals and vitamins. Therefore, they should be consumed after exercise to promote recovery. Consume vitamin C to improve the ability of cells to absorb iron and improve oxygen-carrying hemoglobin by providing energy.
Vegetables and fruits are essential for optimal health.
Fruits high in vitamin C: kiwi, orange, papaya, lemon, melon and all citrus fruits.
Vegetables high in vitamin C: kale, spinach, broccoli, bell peppers, cauliflower and all green leaves.
To help you work out at maximum and high intensity in your workout, you should avoid eating simple carbohydrates derived from refined foods such as sugar, flour and processed with these ingredients in your diet.
For optimal results in your sport, it is best to choose whole foods that are high in calories, for example:
Legumes: beans, lentils, chickpea soybeans, peanuts, etc.
Nuts such as: almonds, cashews, walnuts, pistachios, hazelnuts, etc.
Cereals such as oats, wheat, quinoa, rice, spelled
Seeds such as: chia, flax, poppy.
Try these recipes this summer, they are cold and very appetizing to deal with the heat.
Vegan & Vegetarian Menus
There are many vegan and vegetarian recipes. And that’s not all, because celebrities have made vegan and vegetarian cuisine trendy. Eating any of these diets will help you lose weight, and if you exercise, you will be in good shape and healthy.
Three vegan recipes for a simple vegan menu are easy to prepare, so you won’t have a reason to go to the kitchen and make a vegan recipe.
Refreshing vegan recipes perfect for summer:
- GAZPACHO ANDALUS. A classic, fresh dish, easy to prepare and which you can always order at the restaurant. This is the most famous of the vegan dishes.
INGREDIENTS for two people:
½ kg of ripe tomatoes, 1 cucumber, 1 red pepper, 1 green pepper, ½ onion, 1 clove of garlic, 4 tablespoons of olive oil, 2 tablespoons of vinegar, a little salt.
This can be followed by cubes of toasted bread and cubes of gazpacho vegetables.
Grind all the vegetables with a blender, if you don’t like the leftover pieces, pass them through the Chinese. Add olive oil, vinegar and salt.
Put in refrigerator, some people also put ice cubes (optional).
- Fresh spinach salad with chia, orange, strawberry, tofu and nut seeds. A dish that is wonderful in summer and very easy to prepare.
INGREDIENTS for two people:
250 g fresh spinach, 50 g walnuts, one orange, 50 g strawberries, two tablespoons of chia seeds, two tablespoons of tofu, olive oil, balsamic vinegar and salt.
Put fresh spinach on a plate, add tofu, walnuts, orange, strawberries, garnish with chia seeds in the center and season with oil, vinegar and salt to taste. If you like lemon, you can also substitute ½ lemon juice for the dressing (optional).
- VICHYSSOISE. vegan recipe and original French cream, preferably served cold but suitable for hot meals.
INGREDIENTS for two people:
250 g leeks (white pate only), large potatoes, ½ onion, 50 g walnuts, 400 ml vegetable stock, a small clove of garlic, a tablespoon of olive oil, nutmeg, salt and pepper to taste.
In a saucepan, fry the onion with olive oil for about 5 minutes, add the chopped leeks only the white part and fry for 3-4 minutes, add the chopped potatoes, fry for 3 minutes, season to taste and add the nutmeg when Mix everything well, add vegetable broth and cook for 30 minutes.
After boiling, pour everything into a blender, add walnuts and chop, fix the broth, if necessary, and transfer the cream to a large container, and when it cools down to room temperature and put it in the refrigerator, put it in the refrigerator. Garnish with onions and a little oil when serving.
This cream can also be eaten hot if you prefer.
There is a wide variety of nutritious and mouth-watering vegetarian recipes. A simple vegetarian menu that’s very easy to prepare, fresh for the summer, and that the heat won’t be a reason to walk into the kitchen and prepare one of the vegetarian recipes that will surprise you.
- Rice salad with cheese, mushrooms, broccoli sprouts, cucumber, avocado and cherries. One of the most complete vegetarian options available.
INGREDIENTS for two people:
150 g rice, 1 cucumber, 12 cherry tomatoes, 12 mushrooms (if you don’t have them, you can put mushrooms). 100 g cheese (to taste). 1 avocado, 100 g broccoli sprouts, 500 ml vegetable stock, 1 garlic, black and white sesame seeds, olive oil and salt.
Cook rice with vegetable broth, salt and bay leaf. Fry the mushrooms with chopped garlic, if you don’t like garlic, fry the whole garlic in oil to taste. Once everything has cooled down, place everything on a large, circular, triangle-shaped tray trying to combine the colors. Put rice in one piece, then mushrooms, then broccoli sprouts, next to the diced cheese, then cherry tomatoes cut in half, then a cucumber cut into slices, and finally an avocado, also diced. Top with black and white sesame seeds and a string of olive oil.
Ethical factors of animals, environment and health are crucial in changing habits and philosophy of life. In this part I will tell you and you will understand.
5 Reasons Affecting Vegan Nutrition
There are several reasons why some people tend to stick to a vegan diet. Either for health reasons, animal compassion, ethical reasons, environmental reasons, so as not to deplete natural resources, or because it has become fashionable. Some famous people claim to be vegan or vegetarian to be healthier or to protect animals and nature.
1. Healthy lifestyle.
Some people choose to go vegan or vegetarian to stay healthy by avoiding animal substances and toxins.
Eating a vegan or vegetarian diet is beneficial to health, as long as a vegan lifestyle and diet or vegetarian diet is properly followed while consuming essential nutrients so as not to suffer from nutritional deficiencies. It is important to eat very differently.
Vegan and vegetarian foods are healthy because they are low in calories, low in saturated fat and low in cholesterol. Helps to lose fat and stay at your ideal weight. Vegan and vegetarian foods are rich in fiber and antioxidants.
2. Animal welfare.
To reduce the harshness of the environment in which some animals move, reproduce and then kill so many animals for human consumption. And also the use of animals for the production of clothing, cosmetics or laboratory experiments.
3. Contribute to a better environment and avoid negative impacts on the environment.
Livestock with its faecal residues and drug residues that, through filtration and spills, contribute to soil, groundwater and river pollution. Causes harmful effects on the environment by emitting large amounts of greenhouse gases to the planet. Much more than the entire road, rail, air and sea transport sector combined.
For example, nitrous oxide is one of the most harmful greenhouse gases and global warming. These gases remain in the atmosphere for over 100 years and are much more harmful than CO2. It enters the sea and especially affects biodiversity, harming the marine life of the oceans and marine animals to thrive and live.
Mercury in the sea is one of the biggest problems we face today with regard to the consumption of food from the sea. To this must be added the large amount of fish caught from the seas and oceans when fishing.
Not to mention deforestation in favor of getting large expansions of pasture for livestock. This action is part of the problem of planetary desertification.
4. For human health safety.
Animals (some livestock) are exposed to heavy use of antibiotics, pesticides and other drugs to protect them from disease. In addition, some animals can be given hormones to increase milk and meat production.
These chemicals (pesticides, antibiotics, hormones, and other drugs) can be harmful to human health.
This is why more and more people tend to buy organic products. Which in the case of animals were fed, raised without fertilizers, hormones, antibiotics and other chemicals.
5. High water consumption
A pound of meat, a kilogram of eggs, a liter of milk or a kilogram of cheese requires a lot of drinking water to produce.
Among other products, we must also consider the water needed to grow grain for livestock feed.
Animals should drink plenty of water, be it beef, cattle or poultry. The dairy cow consumes the most water, she can drink up to 100 liters of water per day.
A vegan should eat a lot of beans, peas, lentils, legumes, nuts, fortified grains, and mostly dark leafy vegetables.
In short, if you choose to stick to a vegan or vegetarian diet, the fundamental thing is to follow a balanced diet. You should eat a wide variety of vegan foods as well as vegetarian options. So that your body absorbs as many nutrients as possible. On the other hand, balance in all the foods you eat to stay healthy.
To start eating vegan or vegetarian food, I recommend that you learn about food and how to combine it. And especially at the beginning, allow yourself to consult with a nutritionist who specializes in vegan and vegetarian food.
Monitoring and testing should be done periodically to ensure there are no symptoms of essential nutrient deficiency. Likewise and for the same reason, follow-up visits by a dietitian are recommended.