Vegan Lifestyle? Here's What You Need to Know!

There are various ways to make your life a bit more conscious, and a vegan lifestyle is one of them. This not only pertains to diet but also to vitamins, minerals, and other health products. Are you interested in a vegan lifestyle and want to know what to consider? Read on.

Why Vegan?

As a vegan, you avoid animal products, both in your diet and other products you buy and use. Many people perceive a vegan lifestyle as restrictive because it excludes certain everyday products. However, you can also view it differently: you consume lots of fresh products from nature. Very healthy, and it gives a nice feeling! Besides health, there are also people who choose a vegan lifestyle and diet to be more conscious about animals and the environment.

What Foods are Part of a Vegan Lifestyle?

Vegans eat entirely plant-based. This means their diet contains no animal products. This includes meat and fish, but also eggs, dairy, honey, and even gelatine. Vegans also avoid E-numbers containing animal substances. Fortunately, there is still plenty left! With foods like vegetables, fruits, nuts, and grains, you can easily manage. And the best part is: the vitamins and minerals found in animal products are easily replaceable with plant-based products. In this vegan food pyramid, you can see how to meet your daily nutritional needs:

The proteins you normally find in meat, eggs, and dairy can be replaced by vegetables, beans, legumes, nuts, and certain grains. You need about 1 gram of protein per kg of body weight daily. If you weigh 65 kilos, this means you need 65 grams of protein per day. For example, 250g of cooked spinach contains 5g of protein, and 100g of cooked lentils contains 10g.

Different Movements

Among vegans, there are several different movements. Since diet and lifestyle are so personal, you can see what suits your own lifestyle. Some people eat entirely plant-based but still use other animal products in daily life. Here are some examples (source: Dutch Vegan Society):

• Flexitarians: People who mostly eat plant-based but occasionally choose to eat something animal-based.

• Raw Vegans: People who don't eat food heated above body temperature. They only eat raw food.

• Fruitarianism: Fruitarians only eat fruits, nuts, grains, and seeds. They do not eat products for which a plant has been killed or damaged. There are movements within Fruitarianism where eggs or dairy are consumed.

What Vitamins Can You Take as a Supplement?

By eating a varied plant-based diet, you already get many vitamins and minerals. Even calcium (which is not only in milk but also in vegetables) and natural fats (nuts, avocados, and olive oil). Since not all nutrients are easily obtained from a plant-based diet, vegans are advised to supplement their diet with:

Vitamin B12

This water-soluble vitamin is made by bacteria in the body of every animal, including humans. However, because these microorganisms are located in a part of the intestine where B12 can no longer be absorbed, we need to obtain it from animal products or supplements. Which vitamin B12 is the best absorbable? We previously wrote a blog about this.

Iron

Although iron is also found in plant-based food, this type (non-heme iron) is less well absorbed than iron from animal products (heme iron). Therefore, it is recommended to take extra iron supplements if you eat plant-based. Iron supports the production of red blood cells, promotes energy metabolism, and helps reduce fatigue and tiredness. Thus, it is important for the functioning of your body.

(Vegan) Proteins

Proteins (or proteins) contribute to bone formation and muscle growth, among other things. You can obtain them from plant-based food, but these often lack some essential amino acids (except for quinoa, hemp, and spirulina). Amino acids are building blocks of proteins and are therefore important for the functioning of the body. If you eat plant-based, you can choose to take extra vegan proteins to meet this need.

Author: Sanne van der Rijt