Veganism
Vegans are essentially strict vegetarians and believe the best way of living is to forgo all animal by-products. But how can you ensure you don't miss out on vital nutrients?
What are vegans?
Being a vegan means not eating meat, dairy, and anything containing eggs or honey. For many vegans it also extends to clothes and products that don't contain any animal derivatives. So, that rules out leather, silk and wool clothing. According to the Food Standards Agency, there are 250,000 vegans currently living in the UK, which is approximately 0.6% of the population.
Why do it?
Most people who decide to become vegan choose to do so because they care about the wellbeing of animals, and believe that animals have the right not to be bred and farmed expressly for human use. The Vegan Society says: "All over the world, farmed animals are kept in the most appalling conditions and exploited to the limits of their endurance."
Although many people are wary of a vegan diet and worry about lacking vital nutrients, a well-balanced vegan diet can provide all the essential nutrients you require and shares the same health advantages as a vegetarian diet. As a vegan diet contains no animal fats, vegans have a significantly decreased risk of suffering from cardiovascular disease, cancer, arthritis and diabetes. Due to a low overall fat intake, vegans also tend to be leaner than the average Brit, and various studies have found that diets rich in fruit and vegetables can even increase your lifespan.
Maintaining a healthy balance
With so many of the main food groups removed, it is possible to become unhealthy if you don't eat a balanced diet. However, if you make sure you're eating suitable substitutes, and are aware of your salt intake, you could be far healthier than your fellow omnivores. To be on the safe side, and ensure your body is getting all the nutrients it needs, you should take a vegan multivitamin and mineral tablet.
Milk
By cutting milk from your diet you're losing the most common source of calcium, which is crucial for healthy bones. However, you can get calcium from cereals, wholemeal bread, almonds, calcium-enriched soya, almond or rice milk, and many green vegetables, such as kale. Most supermarkets stock non-dairy milk, so this should be relatively easy to find.
Iron
Just because you're vegan, there's no reason why you should be any more iron-deficient than a meat eater, but this risk increases if you don't stock up on foods rich in iron. You can get this from spinach, wholemeal bread, dried apricots, seeds, nuts and legumes, such as chickpeas. Even foods like baked beans, contain iron.
Protein
Protein is yet another nutrient that meat, eggs and dairy usually provide for meat eaters; however it's very easy to find vegan substitutes. Legumes, including peas and lentils, are excellent sources of protein. Vegetables, such as broccoli and cauliflower, also contain protein, although in lower amounts. Soya milk, tofu and soya yoghurt are also good sources of protein.
Iodine
Iodine is another mineral that vegans need to ensure they consume. It's found in iodised salt, but the main source is dairy products. This means you will need to take a special supplement regularly, either in the form of a multivitamin or mineral tablet, or by eating kelp, which can be found in health food stores.
Vitamin B (Riboflavin), B12, D
Vitamin B2 can be found in grains, mushrooms, almonds, leafy green vegetables and yeast extracts and is important in converting protein, fats and carbs into energy, as well as helping repair body tissues. Vitamin B12 is normally found in meat and dairy products, so to maintain a healthy nervous system you can find this vitamin in certain yeast extracts, cereals, margarines and soya milk. Vitamin D is normally found in oily fish, eggs and dairy products, as well as vegetable margarines, some soya milks and breakfast cereals. If you don't get much natural sunlight or you're dark-skinned, it's normally recommended that you take an extra Vitamin D supplement.
Essential fatty acids
There are two essential fatty acids that you must get from your diet - linoleic acid and Alpha-linolenic acid. You can get Linoleic acid (Omega 6 family) from vegetables, fruits, nuts, seeds and grains. Other good sources include oils made from: Safflower; sunflower; corn; soya; Evening primrose; Pumpkin; and Wheagerm. Alpha-linolenic acid (Omega 3 family) is normally found in fish, but flaxseed oil actually contains twice as much as is found in fish oil. Other sources include: mustard seeds; pumpkin seeds; soya bean; walnut oil, green leafy vegetables; grains; and spirulina. These fatty acids are essential for cell membrane function and cholersterol metabolism.
Becoming a vegan
The transition to veganism is generally easier if you've tried vegetarianism in the past. If you're concerned about how restrictive a vegan lifestyle may seem, you could try it for a couple of days a week to see if it suits you. There are many sources that offer reliable advice, but your doctor (GP) should also be able to give you information on what to eat and drink to ensure you get all the nutrients you need.
Written by Zeinab Shaikh
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