Wondering how to become vegan? Follow these guidelines to get all the nutrients you need from your diet


Veganism is on the surface, there is no doubt about it. Nutritional recommendations also encourage eating more vegetarian, but veganism is the strictest version of vegetarianism. It avoids everything of animal origin.

The vegan does not eat eggs, traditional dairy products, red meat, chicken or fish and other seafood.

Animal rights are the most traditional cause of veganism. The environmental impact of meat production and purely health reasons can also attract vegans. There is now more information about both than ever before.

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Search for information, it can be found

Veganism is trendy, but it is also challenging and requires a lot of knowledge and strong motivation. Products suitable for vegans can be found, for example vegaanituotteet.net on the site.

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Food needs to be learned to make in a new way, and veganism also has social challenges.

Indeed, the majority of vegetarians are still in favor of some milder version. One form is pescovegetarianism, which allows milk, eggs, and fish. That’s when it’s easier to get all the nutrients you need than vegan.

Think about your own meeting: gradually or in one fell swoop

Reducing meat and adding vegetables are always ethical and healthy choices. Anyway, red meat and meat products should not be eaten every day according to current recommendations for use. And adding vegetables is always a health-promoting act.

You can end up vegan by reducing animal nutrition food or food item at a time, or you can start overnight.

In any case, one who avoids all food of animal origin must be careful not to reduce the diet too much. Therefore, vegans need to get nutrient information.

If you reduce animal products from your diet, you should think about what to replace them with. At the very least, the need and sources of protein should be well known as well as knowing how the diet should be put together to get what is needed.

What supplements?

Vegans are advised to eat supplements from the start. Vitamins D and B12 as well as iodine are too low without taking it from a jar.

Attention should also be paid to the intake of calcium, iron and zinc. A vegan diet will only contain enough of them if it is composed in a variety of ways.

A Finnish study recently found out the intake of vegan nutrients compared to mixed eaters. It found that the majority of vegans do not use different sources of plant protein in a sufficiently diverse way. The intake of vitamin B12 was also good for vegans, but the intake of vitamin D and iodine was insufficient.

The consumption of fruit and berries was surprisingly low in some cases. Likewise, the essential fatty acids found in vegetable oils should be obtained more. However, some of the vegans interviewed were able to compose their diet in a sufficiently varied manner and also ate appropriate dietary supplements.

In these carefully:

  • Vitamin D: The main sources of food are of animal origin, so all vegans take it as a dietary supplement all year round. Vitamin D, for example, affects the condition of tissues and bones.
  • B12: A vegan needs a separate B12 preparation – the amount in a multivitamin tablet is not enough. B12 levels can also be measured with a blood test. Vitamin B12 is especially needed to form blood cells.
  • Iodine: Intake of iodine, which is important for the thyroid gland, has decreased in Finland regardless of diet. It should be obtained especially from milk and iodized salt. For vegans, a multivitamin supplement with added iodine is recommended.
  • Protein: The plate should be a third of the source of plant protein: soy or other legumes, sea buckthorn, seeds and nuts. The second third should be whole grains that also have protein, but that is not enough as a source.

Certified nutritionist Lotta Pelkonen, Vegan Association and Professor Anna-Liisa Elorinne, Department of Applied Education and Teacher Education, University of Eastern Finland

This article has appeared in Good Health magazine. As a subscriber, you can read all numbers free of charge from the digilehdet.fi service.


Source: Hyvä Terveys by www.hyvaterveys.fi.

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