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A Guide to Vegan Diets

Veganism is a philosophy and a lifestyle that it doesn’t believe in the killing or the sacrifice of animals for human food consumption or clothing. Vegans, promote the development and use of animal-free alternatives.

“Everyone has to find what is right for them, and it is different for everyone. Eating for me is how you proclaim your beliefs three times a day. That is why all religions have rules about eating. Three times a day, I remind myself that I value life and do not want to cause pain to or kill other living beings. That is why I eat the way I do.” -Natalie Portman 


A vegan diet is a diet that contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants.

Plant-based diets are becoming more popular in the United States. A 2018 Gallup Poll report found that 6% of the US population now identify as vegan, compared to 1% in 2014.


Research has shown that vegan or vegetarian diets rich in plant-based foods are associated with lower LDL cholesterol, improve blood glucose, and lowers blood pressure.

The foods emphasized in a vegan diet are rich in nutrients like vitamins A, C, E and K, fiber, antioxidants and phytonutrients which have been studied for their beneficial impact on human heal

In 2015 the world health organization reported a new study showing that red meat is “probably carcinogenic “. They found a correlation between meat consumption and certain pancreatic and colorectal cancers.

According to the most recent estimates by the “Global Burden of Disease”, an independent academic research organization, has shown that about 34 000 cancer deaths per year worldwide are attributable to diets high in processed meat.

Plants produce many phytochemicals (literally, plant chemicals) that may protect cells from damage. Phytochemicals have many beneficial effects, including that they are anti-inflammatory giving your body a better chance of fighting cancer.


A vegan diet although beneficial in many areas can lead to certain nutritional deficiencies.. Studies show that vegans are at higher risk of developing deficiencies of vitamin b12, vitamin C, calcium, healthy fats like omega 3s, Iron, and zinc. Fortified foods and supplements might be an essential part of vegan people in order to meet their daily requirements. The key is to be aware of your nutritional needs so that you plan a diet that meet them.

Some of the plant-based rich diets that all vegans must commonly eat include tofu, quinoa, and tempeh as a good protein source. Legumes, nuts, and seeds for a good source of zinc, other whole grains, fruits, and leafy vegetables for healthy consumption of iron.

“Vegan is not about being perfect. It is about doing the least harm and the best.”

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