Top 10 Benefits of a Vegan Diet

In the past few decades, Veganism became a popular choice for many individuals as well as whole families. However, many people may wonder if they can safely follow a plant-based diet and still get all necessary nutrients. The medical database is loaded with different studies on the benefits of a vegan diet. In this article, we will explain the findings from the scientific credible studies and try to understand top ten evidence-based benefits of a vegan diet.

1. Whole Food Nutrition is Essential for Your Health

For vegans, getting enough protein is easier than you ever thought. The same goes for vitamins, minerals, calcium, and vitamins B complex. However, vegans should consume a range of different foods to make sure they get enough of all of the essential amino acids, as well as essential vitamins and minerals. It means that you can get all of the nutrients you need from plant foods. It is important to include all food groups: fresh fruit and vegetables, starchy foods (whole grain bread, rice, pasta), non-dairy sources of protein (beans, vegetable protein, soy products and nuts).

Vitamin B12 is the biggest issue in vegan diet. There are two symptoms of B12 deficiency – nerve damage (which can cause mental confusion, dementia, fatigue, and depression), and megaloblastic anemia. But there’s no need to panic. There are a three simple solutions. You should eat fortified foods at least two times a day. Then, you can take 10 micrograms of B12 supplement per day. The third solution is to take a weekly B12 supplement (about 2000 micrograms).

Vegan diets include plenty of carbs that provide energy for our body. As a high fiber diet, vegan dietary regimen can help fight against digestive problems. The vegan diet is high in potassium which stimulates our kidneys to eliminate toxins from our body. Long story short, benefits of a vegan diet are numerous. There is a power in your pantry – lots of fresh and whole grain products!

2. A Well-Planned Vegan Diet Can Help Us Prevent a Number of Diseases

🍀 A vegan dietary regimen slows down blood sugar, so it reduces the symptoms of diabetes, especially type 2 diabetes.

🍀 Further, plant-based foods lower inflammation. Broccoli, leafy greens, beets, pineapple, and blueberries are the most powerful anti-inflammatory foods.

🍀 A diet rich in whole grains can lower high blood pressure.

There are many other benefits of vegan diets, including chronic disease prevention, such as arthritis, osteoporosis, cardiovascular disease, macular degeneration, and so on.

Eating a well-balanced vegan diet has shown to prevent prostate cancer, colon cancer, and breast cancer.

3. How Showing Compassion for Animals Can Improve Your Health

“For as long as men massacre animals, they will kill each other. Indeed, he who sows the seed of murder and pain cannot reap joy and love.” – Pythagoras.

Farm animals live in conditions most of us cannot even imagine. Vegan lifestyle goes way beyond compassion for animals. Compassion can help expand our perspective on life and develop an ability to see the bigger picture. It might boost our sense of well-being which significantly strengthens our immune system. Accordingly, it can improve our physical and mental health.

4. Physical Benefits of a Vegan Diet

Robert Cheeke, Meagan Duhamel, Robbie Hazeley, David Zabriskie, Brendan Brazier, Molly Cameron, Ladule Lako LoSarah, Melanie Fraunschiel, Neil Robinson and so on. What do these athletes all have in common? They don’t eat a food of animal origin and they care about a sustainable environment.

A well-balanced vegan meal plan, when you avoid processed foods that are high in sugar and saturated fat, can increase your physical strength.

5. A Vegan Diet for Glowing and Younger Skin

A plant-based diet is synonymous with beautiful skin. If you are looking for a natural way to banish wrinkles and keep your skin soft, a plant-based diet is a must. There are a lot of foods that do wonders for your skin and the whole body. Nuts are packed with vitamin E and powerful antioxidants; they also contain a significant amount of omega-3 fatty acids. Kiwifruit is one of the top sources of vitamin C.

Citrus fruits are a great source of vitamin C and useful minerals, so that you will have fewer wrinkles and smoother skin. Olive oil contains antioxidant polyphenols that neutralize free radicals (they affect the aging process). Tomatoes are loaded with antioxidant lycopene that improves natural SPF of our skin. For more elastic and smooth skin, drink a cup of green tea a day; it also fights the free radicals created by UV light. Then, our body converts beta-carotene from cooked pumpkin into vitamin A; it helps keep skin wrinkle-free. Whether you are a vegan or not, you probably already know that a whole grain oatmeal makes a perfect and delicious breakfast. Healthy oatmeal with natural sweetener and fresh fruit does wonders for your skin, too.

6. For the Environment

This is one of the greatest benefits of the vegan diet. What people choose to eat has a massive impact on this world. “Lesser consumption of animal products is necessary to save the world from the worst impacts of climate change”, UN report says.

“Roughly 2 of every 5 tons of grain produced in the world is fed to livestock, poultry, or fish; decreasing consumption of these products, especially of beef, could free up massive quantities of grain and reduce pressure on land.” – the Worldwatch Institute (a globally focused environmental research organization).

Now, the most effective way to end factory farming and make a difference is to eliminate the demand for animal products, i.e. become a vegan. However, in order to have the greatest impact possible, we all need to raise awareness of environmental protection and contribute to it. We deserve to live a greener life!

7. For the Global Food Supply

Factory farming has harmful effects on land, food, and clean water. “A global shift towards a vegan diet is vital to save the world from hunger, fuel poverty and the worst impacts of climate change”, a UN report said. People need to focus on sustainable production of plant-based food. Otherwise, we could face food shortage worldwide.

8. When You Feel Great, You Look Great

One of the greatest benefits of a vegan diet is that it can make you very happy!

🍀 Actually, this dietary regimen is rich in whole grains, which contain calcium, magnesium, and iron that can improve your mood and your overall health.

🍀 Plant-based protein keeps you toned, it gives you energy and stamina as well. Therefore, you should eat nuts, pumpkin seeds, Chia seeds, almonds, quinoa, lentils, beans, oats, buckwheat, tofu, spirulina, and tempeh.

🍀 Likewise, eliminating meat and dairy products from our dietary regimen does not mean sacrificing gourmet enjoyment because of health and a fit body. Actually, whole plant-based foods are just as delicious as other non-vegan food we used to eat. You will enjoy food like never before.

9. Vegans Sleep Better

Actually, you feel physically and mentally better. Consequently, you’ll sleep better. In addition to the good mood, there are “superfoods” that can help you get a good night’s sleep. These are almonds, cherries, tomatoes, grapefruit, dates, kale, whole grains, watermelon, strawberries, bell pepper, and so on.

10. A Plant-Based Diet is Perfect for Weight Loss

Simply avoiding meat, cheese and eggs does not mean you will be healthy and skinny. There are vegans who eat junk food, vegan processed food, sweets, and unhealthy snack. That is not plant-based diet and you should be aware of it if you want to shred your pounds.

Healthy vegan diet is rich in whole grains, fruits, and vegetables, and they make you feel fuller longer. Further, fresh fruits and vegetables are lower in calories, cholesterol and fat than animal products. For instance, 100 grams of tofu contain 70 calories, 1 g of saturated fat, and 0 mg of total cholesterol. There are 219 calories, 3.5 g of saturated fat, and 78 mg of cholesterol in 100 grams of chicken.

If you eat a lot of fiber, healthy fats, and plant-based protein, you will have a better digestion. Plant-based diet can heal chronic constipation and other side effects such as bloating, gas, heartburn, etc. Thus, you boost your metabolism naturally and speed up weight loss, and that’s a fact.

Many studies also found that people who gave up animal products to lose weight were more likely to still be following their well-balanced eating plan later than those who have eaten some other diet.

These are just some of the benefits of the vegan diet. Are these reasons good enough to go vegan? Going vegan is easier than you might think. Of course, it requires knowledge and a bit of a learning curve to take steps toward a plant-based diet. A good nutrition advice is a starting point, so you should take time to inform yourself before becoming vegan. However, going vegan is healthy, fun and ecologically sustainable. You just have to discover a different way of meeting nutrient needs and that’s it.

Veganism promotes a more humane and more beautiful world for all living creatures. Therefore, whether you are a vegan or not, remember that the honesty, generosity, empathy and kindness are the most important things in the world. Ultimately, we are all connected.