With proper preparation, a vegan diet can be good for human health.
Photo: Ella Olsson / Pexels
A well-planned diet can have health benefits. The changes are significant in those who have followed a diet rich in meat and dairy most of the time and the effects are noticeable from the first weeks.
Eat one plant-based diet is associated with a lower risk of heart disease and cardiovascular mortality, as published by American Heart Association.
A vegan diet involves eating only foods that contain plants. I know they avoid all animal products, including meat, dairy, and eggs. The Harvard School of Public Health warns not all vegan foods are good for your health like refined grains and sugar-sweetened beverages, “eliminating meat does not necessarily lead to a healthier diet if unhealthy foods like potatoes, fruit juices, or candy are left over.”
What are the changes in your body with a vegan diet?
With a increased consumption of fruits, vegetables and nuts you will notice an energy boost. These foods will increase your levels of vitamins, minerals, and fiber. Thinking ahead about your meals and snacks instead of relying on ready-made foods can help keep energy at a constant level. aconseja Sophie Medlin, former Professor of Nutrition and Dietetics at King’s College London.
Better gut health
By leaving meat, you bowel function can be more regular and healthy, although there may also be bloating and gas This is due to the higher fiber content and increased healthy carbohydrates that ferment in the gut, explains Medlin. It is advisable to increase your fiber intake little by little.
Three to six months later
Increasing fruits and vegetables and reducing processed foods can help your skin look less oily and acne go away.
Better cardiovascular health
In a few months, a good vegan diet balanced, low in salt and processed foods Benefits cardiovascular health, helping prevent heart disease, stroke, and reducing the risk of diabetes.
Possible lack of vitamin D and some minerals
The skin produces vitamin D by expose yourself to direct sunlight. If you have not had enough sun it is likely that you may have deficiencies of this vitamin, since the main food sources are of animal originsuch as fish, liver, dairy, and eggs. Try to eat foods fortified with vitamin D.
Vitamin D is necessary for the absorption of calcium, people who consume vitamin D in very little quantity may have weak, thin and brittle bones. The deficiency of this nutrient causes bone pain and muscle weakness signals the NIH Office of Dietary Supplements.
Medlin notes that as the intake of nutrients such as iron, zinc and calcium on a vegan diet, our bodies improve their absorption in the intestine. The adaptation it may be enough to prevent deficiencies in some people, but not for all, so they would have to rely on supplements.
After 6 months
Vitamin B12 could be depleted
After several months, the Bookings of vitamin B12 can be depleted. Vitamin B12 is naturally present in various foods of animal origin. It is important to ingest fortified foods with this vitamin, such as nutritional yeast or taking a supplement.
Vitamin B12 participates in the red blood cell formation. Vitamin B12 deficiency causes fatigue, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Deficiency would void benefits of a vegan diet for heart disease and stroke and can cause permanent nerves and brain damage.
Change in bones
After a few years, the bones will start to notice the change. After age 30, our bodies collect calcium from our skeleton to use in the body, so we must replenish calcium through our diet and avoid brittle bones.
The Plant-based calcium is also harder to absorb, therefore they are recommended supplements or many fortified foods.
With proper preparation, a vegan diet can be good for human health. Although specialists also believe that it is not necessary to be 100% vegan to obtain the benefits of a plant-based diet, such as a lower risk of type 2 diabetes, heart disease and general mortality. Diets with quantities modest dairy and fish, and even some poultry and meat, They can also be healthy, says the nutrition expert of the Harvard School of Public Health, Walter Willett.
Willett advises people to stay away from refined starches and sugar and instead focus on vegetables, fruits, nuts, seeds, and whole grains.
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