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

There are various ways to make your life a bit more conscious and healthier, and a vegan lifestyle is one of them. This not only pertains to nutrition but also to vitamins, minerals, and other health products. Are you planning to lead a healthier life and interested in veganism? Then read on!

Why Vegan?

As a vegan, you avoid animal products, both in food and other products you buy and use. Many people view a vegan lifestyle as restrictive because it excludes certain everyday products. However, you can also see it from another perspective: for instance, you eat a lot of fresh products from nature. Very healthy, and it feels good! Besides health, some people choose a vegan lifestyle because they want to be more conscious about animals and the environment. Take a look at the site of the Vegan Society if you want to know more about the benefits of veganism.

What Foods are Part of a Vegan Lifestyle?

Vegans eat entirely plant-based. This means their diet does not include animal products. This includes meat and fish, but also eggs, dairy, honey, and even gelatine. Vegans also avoid E-numbers that contain animal substances. Fortunately, there is still plenty left! With foods like vegetables, fruits, nuts, and grains, you can easily get by. And the best part is: the vitamins and minerals found in animal products are easily replaceable with plant-based products and additional supplements. 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, 250 grams of cooked spinach already contains 5 grams of protein, and 100 grams of cooked lentils contain 10 grams.

Different Trends

Among vegans, there are several different trends. 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 do not eat food heated above body temperature. They only eat raw food.

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

What Vitamins Can You Take as Supplements?

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). However, it is recommended to do a ‘vegacheck‘ from time to time. This is a blood test that measures your blood levels for several essential vitamins and minerals, such as B12, protein, and iron. This way, you can clearly see if your body is getting what it needs. Because not all nutrients can be obtained from a plant-based diet, vegans are advised to supplement with:

Vitamin B12

This water-soluble vitamin is produced by bacteria in the bodies of all animals, including humans. However, since these microorganisms are located in a part of the intestine where B12 can no longer be absorbed, we must obtain it from animal products or supplements. Vitamin B12 contributes to memory function and has a positive effect on the nervous system. A B12 deficiency can result in anaemia or abnormalities in the nervous system and mucous membranes. Which vitamin B12 is the most absorbable? We wrote a blog about this earlier.

Iron

Although iron is also present in plant-based foods, 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 tiredness and fatigue. Important for your body's functioning.

(Vegan) Proteins

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

Looking for more products that fit a vegan lifestyle? Check out our vegan page for inspiration!

Author: Sanne van der Rijt