10 reasons to become vegan and how to be well nourished

It is important to remember that the human digestive system, together with the molars and the long intestine, is ideally adapted to digest plant foods. Some of the strongest animals on Earth, from horses to powerful elephants, grow to their maximum size and give birth to healthy offspring only on a vegan diet. They never eat meat or cheese and do not attend nutrition classes. They also do not suffer from high blood pressure, osteoporosis, clogged arteries and other diseases common to Western carnivorous societies.

Natural herbivores eat a variety of plant foods such as grains, legumes, vegetables and fruits.
The good news is that the dietary formula that worked for them also works for us.

For those who look at nutrition in numbers, the most important daily needs of adults are:

PROTEIN: 56 grams (men) / 44 grams (women).

CALORIES: 2800 (men) / 2000 (women).

CALCIUM: 800 milligrams.

IRON: 18 milligrams

In some special cases (pregnant women, etc.) this number may be slightly higher.

If you want to control the amount of these nutrients you consume in your usual diet, you can consult a food composition chart like the excellent one Whole Food Composition Guide.

However, these tables are only indicative because in many cases the content of vitamins and minerals can vary significantly between different varieties of the same vegetable or fruit and depends on the growing method used.

In general, to cover this contribution sustainably, it is recommended to follow a vegan diet based on the 6 food groups, which usually ensures that all requirements are met.
6 vegan food groups

This is the formula used by Dr. Michael Klaper to create a balanced vegan eating regimen based on the 6 food groups.

You should eat a little from each food group every day, but nothing will happen if you don't eat occasionally; Our bodies have excellent mechanisms to improve the absorption of missing nutrients and retain many excess nutrients.

1) Whole grains (wheat, rice, corn, millet, rye, barley, oats, bulgur, buckwheat, quinoa, amaranth, triticale) and starches (potatoes, chestnuts, tapioca).
2 to 4 servings a day.

2) Legumes: peas, lentils, chickpeas, legumes, soybeans and their products (soy milk, tofu, textured protein, tempeh), green soybeans (mung beans), alfalfa.
1 to 2 servings per day.

3) Green vegetables (broccoli, cabbage, Brussels sprouts, spinach, radishes, kale, lettuce, cucumbers, endive, radishes, etc.) and orange vegetables (eggplants, carrots, squash, sweet potatoes, etc.).
1 to 3 servings a day.

4) Nuts (almonds, walnuts, hazelnuts, cashews, pistachios, peanuts, macadamia nuts, Brazil nuts, pecans) and seeds (sesame seeds, sunflower seeds, pumpkin seeds) and any of their derivatives (butter peanut or tahini). From 1 to 3 servings a day.

5) Fruits, especially citrus fruits and melons.
From 3 to 6 pieces a day, depending on size.

6) Vitamin and mineral products: good sources of minerals such as iodine, manganese, copper, etc.
These are seaweed (kombu, dulse, wakame, nori, isiki, aram, seaweed, spirulina).

As a complement, it is recommended to include various sources of vitamin B12, both in the form of vitamin capsules and enriched products (breakfast cereals, soy milk, nutritional yeast, margarine).
Include a serving of seaweed and another of vitamins at least 3 times a week.

This amount is an estimate and may increase depending on each person's specific needs. One serving is equivalent to about 100 grams of food, except for nuts, which are about 25 grams, and in the case of algae and supplements, a small serving is enough.

Here are 10 reasons to go vegan:

1. Avoid animal suffering. The animal industry is one of the most cruel and abusive in the world. Animals are raised in deplorable conditions, suffer injuries and illnesses, and are slaughtered inhumanely. Veganism is a way to advocate for the welfare of animals and prevent their suffering.

2. Protect the environment. The production of foods of animal origin has a significant negative impact on the environment. Animal agriculture is responsible for deforestation, water and air pollution, and climate change. Veganism is a way to reduce our impact on the planet.

3. Improve your health. A vegan diet can be very healthy. Plants are an excellent source of nutrients, including proteins, vitamins, minerals, and fiber. Veganism has been associated with a reduced risk of chronic diseases, such as heart disease, cancer, and diabetes.

4. Lose weight. A vegan diet can be an effective way to lose weight. Plants are low in calories and fat, and high in fiber, which can help you feel fuller longer.

5. Increase your energy. A vegan diet can help increase your energy. Plants are an excellent source of vitamins, minerals, and antioxidants, which are essential for cellular functioning.

6. Improve your skin. A vegan diet can help improve skin health. Fruits and vegetables are rich in antioxidants, which can help protect the skin from damage.

7. Feel better about yourself. Adopting a vegan lifestyle can be a way to feel better about yourself. Veganism is a way to live according to your values ​​and make the world a better place.

8. Be part of a community. The vegan community is a growing and diverse group of people who share a commitment to veganism. Joining this community can be a way to gain support and motivation.

9. Learn new things. Adopting a vegan lifestyle can be an opportunity to learn new things about nutrition, health, and the environment.

10. Enjoy new flavors. Vegan cooking is a delicious and creative way to eat. There are many vegan recipes available, and there are always new things to try.

Of course, the decision to go vegan is a personal one. There is no right or wrong answer. However, if you are considering adopting a vegan lifestyle, here are some reasons you can consider.