Is Being Vegan Really Healthy?<\/h2>\n\n\n\n

To be perfectly blunt - going vegan without doing any research about which nutrients your body needs, where you\u2019ve been getting them from so far and how you can take care of your body from now on is not the best decision. But, that\u2019s true for any diet. Eating whatever you feel like without thinking about how that is affecting your health is at least as unhealthy as following any specific diet. Understanding the basics of human nutrition can help you thrive on any chosen diet, including a plant-based one.<\/p>\n\n\n\n

Below, I\u2019ve answered some of the most common questions that vegans get.<\/p>\n\n\n\n

Where do vegans get their protein?<\/h3>\n\n\n\n

Not getting enough protein as a vegan is not really a legit concern in today\u2019s world. So to answer the question, vegans get their protein from the same sources that animals get their protein - all plant-based foods, including beans and other legumes, nuts, fruits, veggies, grains and seeds. Some greens, such as spinach, kale, peas and broccoli have up to 30% of protein, and you only need 8-10% of your diet to be protein.<\/p>\n\n\n\n

Where do vegans get their calcium?<\/h3>\n\n\n\n

If you\u2019re like me, the word calcium conjures up the image of a glass of milk in your mind. We were raised in a society where calcium = dairy.<\/p>\n\n\n\n

This is far from the truth. Yes, milk is extremely high in calcium. Because it needs to be. It\u2019s the fluid that helps a baby calf gain up to two pounds a day. But that doesn\u2019t mean humans need to drink the same fluid to meet their calcium needs. They can, of course, because it\u2019s extremely convenient. But there are plenty of other sources out there.<\/p>\n\n\n\n

Calcium is a mineral, and minerals are found in the soil, not meat. Plants absorb minerals from the soil and then animals, such as cows, eat huge amounts of these plants that grow directly out of the mineral-rich soil. Humans can get their minerals, including calcium, from eating animals and animal products, or they can skip the middleman and go straight to the source.<\/p>\n\n\n\n

Dark greens, such as kale, collards and broccoli are loaded with calcium, as are nuts, beans, figs, dates, and tempeh. What\u2019s more, plant-based calcium is absorbed into the body a lot better than animal calcium. <\/p>\n\n\n\n

Where do vegans get their iron?<\/h3>\n\n\n\n

See above. Iron, just like calcium, is a mineral, and is also commonly found in plant-based foods. Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.<\/p>\n\n\n\n

Do you really need to supplement B12?<\/h3>\n\n\n\n

In a word, yes. But the whole story is a bit more complicated than you might think. B12 is a bacteria based vitamin, not meat based, as it is commonly understood.<\/p>\n\n\n\n

B12 is naturally found in soil, water and feces, but because people today wash our produce and filter our water, we don\u2019t get it directly from the soil anymore. Animals, on the other hand, still get their B12 from the soil, water and feces, though modern farming practices often include supplementing animals with B12.<\/p>\n\n\n\n

Because drinking unfiltered water and eating dirty produce can be unsafe, the safest and the most effective source of B12 for plant-based humans are supplements. You need 2,500 mcg a week<\/a>, which to be honest is not that much. Most plant-based dairy alternatives today are fortified with B12, as well as iron and calcium. It\u2019s important you track your intake for a while to see how much B12 you\u2019re getting a week and then supplement it if you\u2019re currently not meeting the required amount.<\/p>\n\n\n\n

So, is being vegan really healthy?<\/strong><\/p>\n\n\n\n

Eating healthy has very little to do with following a specific diet, but everything to do with being conscious of what you\u2019re putting into your body. There are healthy vegans and unhealthy vegans, healthy and unhealthy omnivores.<\/p>\n\n\n\n

Swapping animal products for vegan junk food will not automatically make you healthy, help you lose weight, or meet whatever goal you have. But staying away from processed foods and incorporating more fresh fruits and vegetables, whole grains, nuts and seeds into your diet, whatever that may be, will. And if you choose to go vegan for environmental or ethical reasons, you can rest assured that it won\u2019t make you unhealthy.<\/p>\n\n\n\n

I recommend reading this article<\/a> to make sure you fully understand your nutritional needs and how they can be met on a plant-based diet.<\/p>\n\n\n\n

For a bit more subjective view on the effects of a plant-based diet on our health, you can watch the documentary Forks Over Knives<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Eating animal protein has been linked to cardiovascular diseases, diabetes, obesity, and other ailments of developed countries. The Mediterranean diet, rich in fresh produce and grains, with animal products consumed in moderation, has been proven to be one of the healthiest in the world. But, there is a big difference between eating animal products in...<\/p>\n

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