A vegan diet is characterized by the fact that people do not consume any animal products. In contrast to vegetarianism, in which no meat is consumed, vegans also do without other foods of animal origin. This included, for example, dairy products as well as eggs or foods containing gelatine. Instead, vegans only eat a plant-based diet. There are now many substitutes for animal products. This included, for example, vegetarian or vegan sausages, as well as vegan cheese. Plant-based yogurt and milk are also available.
The greatest advantages of the vegan diet are mostly seen in the environmentally friendly aspects of the diet. Meat consumption is significantly more harmful to the environment than a meatless diet. In addition, the treatment of animals in the mass production of animal foods plays an important role for many. Most vegans adhere to their strict animal-free diet, also because of animal welfare. By not using animal products, the intake of healthy foods usually increases enormously. The vegan diet is plant-based and therefore particularly rich in fiber and important vitamins. On the other hand, animal fats, which are associated with many diseases such as cardiovascular diseases, various types of cancer and metabolic diseases (e.g. diabetes mellitus = diabetes), are not consumed. The sources of fat in the vegan diet are also based on plant-based foods; these usually contain a larger proportion of healthy unsaturated fatty acids and have the opposite effect as the mostly saturated animal foods. One advantage that is usually associated with a vegan diet is the conscious preoccupation with the food and the meals themselves. This also usually leads to a healthier diet. In addition, positive effects of conscious food consumption have been proven.
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The vegan diet has many positive aspects in terms of health, but it also has some disadvantages. So humans depend on a balanced diet, which should consist of around 50 to 60 percent carbohydrates, 25 percent fats and 20 percent proteins. The easiest way to achieve this composition is to consume both vegetable and animal foods. On the other hand, those who completely do without animal products must carefully select their plant-based foods in order to consume the necessary nutrients. Particular attention should be paid to a sufficient amount of protein in a vegan diet. This usually takes a lot of time and is in most cases more burdensome for the wallet. Since the human metabolism has evolved to specialize in a mixed diet of animal and vegetable products, the body also needs some nutrients that it can get particularly well from animal foods. This includes, for example, calcium, which is mainly found in milk and milk products. In addition, many people with a vegan diet have problems getting enough iron and vitamin B12. It is not uncommon for these substances to be taken in the form of dietary supplements or tablets.
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With a vegan diet, deficiency symptoms are mainly caused where the body normally obtains nutrients almost exclusively from animal products. Of the three main nutritional components (carbohydrates, fats, proteins), these include proteins. The human body primarily uses animal products (meat, eggs, milk, etc.) for the supply of proteins. If these foods are not on the menu due to the vegan diet, you should pay particular attention to consuming high-protein plants. In this way, symptoms of protein deficiency can be avoided. Other deficiency symptoms are particularly noticeable in trace elements and vitamins. Typically, people who follow a vegan diet have an iron deficiency and a deficiency in vitamin B12. The human body absorbs these substances particularly well from meat, but when plants are digested, not as much iron can get from the intestines into the bloodstream. These deficiency symptoms are typically noticeable as anemia (anemia), which can manifest itself in symptoms such as increased fatigue, poor performance, increased shortness of breath during physical exertion, headache. Furthermore, care should be taken to ensure a sufficient supply of calcium. Calcium, which is mainly found in dairy products, plays a role in the transmission of signals from nerve cells and is therefore also involved in muscle function (including the heart muscle function). A deficiency can lead to severe cardiac arrhythmias and kidney dysfunction, among other things.
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A vegan diet during pregnancy is not recommended despite the many fundamentally positive effects of veganism on health. The main reason for this is an insufficient intake of important trace elements and vitamins. Iron, in particular, which can often be consumed in significantly too small amounts with a vegan diet, is increasingly required during pregnancy. The reason for this lies in increased blood formation. The vegan diet often causes iron deficiency, which can cause anemic (anemia) damage in the unborn child. Likewise, the vegan diet almost always results in a lack of vitamin B12. This nutrient is also essential for blood formation and should therefore be taken in natural form (not in the form of food supplements) during pregnancy. Folic acid is also required for blood formation during pregnancy. A deficiency in folic acid can lead to severe malformations of the central nervous system. Vegans can usually take in these missing foods through dietary supplements. However, such preparations are not recommended during pregnancy. Most of the substances have not been tested explicitly for pregnant women, which is why nobody can predict with absolute certainty how the food supplements may affect the unborn child. In addition, a "normal" diet consisting of animal and vegetable products usually leads to a more balanced metabolic balance in the pregnant woman, with supplementary vitamin and iron supplements the required amounts of food are more difficult to adjust.
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A balanced diet is particularly important for babies and children. With them, the body is in the development phase, which is why it needs particularly versatile nutrients. Due to evolution, the human metabolism has adapted to plant and animal products, which is why the development of children and babies is dependent on animal products. Therefore, babies should not be fed vegan. It is also important that breastfeeding mothers do not follow a vegan diet so that the babies can get all the nutrients they need from their breast milk. If a mother still wants to eat vegan, she should not breastfeed the child and instead feed it with baby food, as it contains all the important nutrients. For babies, in addition to the many vitamins that are obtained from plant-based foods, trace elements such as calcium and iron are essential for good physical development. Calcium plays an important role in bone formation and the structure of teeth. Iron is required for blood formation and therefore plays an important role in almost all development processes in the body. Iron is particularly important in the development of the brain. A sufficient intake of proteins is also necessary for the development of the baby, which can also hardly be achieved with a purely vegan diet. Babies should therefore not be fed a vegan diet, primarily because of their physical development (especially brain development). A vegan diet is also not recommended for toddlers up to a young age. If you still want to feed your child vegan, you should only do so from school age and only after adequate nutritional advice from the pediatrician.
Are you interested in vegan nutrition for children? Read more about the topic here: Vegan diet in children
The vegan diet has many advantages, as the heavily plant-based diet allows a particularly large amount of vitamins and fiber to be absorbed. On the other hand, vegans often find it difficult to supply their bodies with sufficient trace elements and vitamins, which are normally obtained to a large extent from animal products. These primarily include substances such as vitamin B12 and iron, which the body needs for blood formation. There are often deficiencies in vitamin B12 and iron, but both can be substituted. Vegans should also pay attention to electrolytes such as calcium, especially those found in dairy products. Electrolytes play a major role in the transmission of signals from nerve cells and thus, for example, the function of the muscles (including the heart muscles). Deficiency symptoms can lead to severe arrhythmias and kidney function can also suffer from the deficiency. The calcium is also required for the formation of vitamin D and for building bones. Calcium and vitamin D should therefore be substituted for deficiency symptoms.
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