Healthy and enjoyable nutrition also possible vegan
Meat eaters often smile at those who do without meat and other animal products. Many vegetarians and vegans have to deal with prejudices such as sickly, pale and thin. Refraining from meat and other animal products can be very healthy as long as an adequate supply of nutrients is ensured.
Those who eat vegan are often healthier than others. Around six million vegetarians now live in Germany - and the trend is rising. More and more people are convinced of a meatless diet. Many even completely do without animal products such as milk and eggs and eat vegan. Nevertheless, vegetarians and especially vegans are laughed at by many meat eaters. “People always think of skinny, sickly people who refuse to enjoy themselves. Vegan food is healthy and delicious, ”Christian Vagedes, founder of Vegan Gesellschaft Deutschland e.V., told the news agency“ dpa ”. Vagedes has been vegan for two years and claims to be healthy. He has his blood values and nutrient balance checked regularly by the doctor.
The vegan diet is not only advocated by committed vegans, but also has supporters among renowned nutrition experts. "There is absolutely nothing against eating vegan. If you pay attention to a balanced supply of nutrients, it is even very healthy, ”Professor Johannes Wechsler, President of the Federal Association of German Nutritionists, told the news agency. People who eat vegan are less likely to be overweight and have a reduced risk of lifestyle diseases such as high blood pressure and diabetes mellitus due to their low-fat and low-cholesterol diet. A connection with meat-based nutrition is also discussed in the development of cancer. "Studies have particularly recognized the consumption of red meat as a risk factor for cancer," said Wechsler. In contrast, so-called antioxidants, which are abundant in fruits and vegetables, have an anti-cancer effect. “These are substances that protect the cells from damage and prevent their degeneration. And as a vegan, you take them in particularly high, ”Zehra Karadeniz from the Oecotrophologists Association told the news agency.
Pay attention to the nutrient balance in a vegan diet If you eat vegan, you should, like any other diet, pay attention to balanced, healthy meals. “Of course, if I live vegan but only eat junk food, that's not healthy. You have to eat a balanced diet, ”explained Vagedes. These include, for example, lots of fresh fruits and vegetables, whole grains, unsaturated fats and enough protein. Because the lack of animal products could also lead to deficits, Margret Morlo from the Association for Nutrition and Dietetics told the news agency. "Iron, calcium, vitamin B12 and vitamin D may be deficient." This could result in chronic fatigue in iron deficiency and brittle bones in calcium deficiency, according to Morlo.
With a healthy diet, however, a deficit can be prevented. “You can cover almost every need completely with plant-based foods. For example, you get iron from nuts and whole grains and calcium from dark green vegetables such as arugula and soy products, ”explained Karadeniz. While it was much more difficult for vegans to get healthy and tasty food apart from vegetables ten years ago, there are countless meat substitutes such as tofo sausages, schnitzel and spreads to choose from. In addition, there are now vegan cheeses and dairy products made from soy, oats or other cereals. In addition, many websites offer recipes for delicious vegan dishes.
Vegan diet should contain a lot of fresh vegetables. A healthy diet requires an optimal supply of all nutrients. For a long time, it was believed that not eating dairy products was particularly problematic for vegans due to their high calcium content. In the meantime, studies have shown that vegans rarely suffer from calcium deficiency if they regularly eat fresh vegetables. As the Vegane Gesellschaft Deutschland eV informs, products from tofu, green leafy vegetables, broccoli, sesame and sesame tahini, parsley, sunflower seeds, nuts, pumpkin seeds, leeks, beans, kale, kale, lentils, fresh carrot juice and dried fruit are among the main suppliers for vegetable calcium. In addition, studies have shown that cow's milk contains a lot of calcium, but also phosphate, which hinders calcium absorption in the intestine. In addition, excess phosphorus releases the calcium from the bones, which is then excreted through the kidneys.
The iron deficiency often discussed in connection with a vegan lifestyle can also be prevented by eating certain foods. According to the Vegan Society in Germany, goa beans (princess beans), poppy seeds, amaranth, millet, crispbread, wheat bran, dried porcini mushrooms, oats, dried apricots and cooked lentils are particularly suitable for this. (ag)
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