Vegan diet: 10 things to know

The vegan diet can guarantee benefits for our health, as well as lighten our environmental impact on the planet and contribute to the protection of animal rights. We focus here on the positive aspects of diet for our body, in the light of the latest scientific research. Following a diet based on plant foods, in fact, could represent an important element for the prevention of some diseases and, in some cases, for their treatment. Here are some interesting aspects that deserve to be explored.

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La vegan diet can guarantee numerous benefits for our health (if well balanced), as well as lightening our impact on the planet and contributing to the protection of animal rights. We focus here on the positive aspects of this dietary style for our body, in light of the most recent research scientific, and on some IMPORTANT INFORMATIONS to about.

Following a diet based on plant foods, in fact, could represent an important element for the prevention of some diseases. However, we must keep in mind that not all vegan diets are created equal. Who makes the vegan choice exclusively for ethical reasons, may not be interested in following a healthy diet, perhaps free of refined sugars and hydrognosed fats.

Who is pushed by environmental motivations, could be more attentive to nutrition, and therefore give preference to seasonal foods and organic products. Finally, those who follow a vegan diet for health reasons, usually take care of their food choices with the utmost attention, consuming fruit and vegetables, legumes and whole grains in a balanced way, and avoiding refined sugar, margarine and packaged snacks.

Here are some interesting facts about the vegan diet which deserve to be explored.



According to the most recent scientific studies a excessive consumption of red meat it can be harmful to our body due to the increase in cancer risk, as well as heart attack and diabetes. A high-protein diet, therefore too rich in meat, milk, eggs and cheeses, can increase by 4 times the risk di dying of cancer. In the vegan diet, meat and proteins of animal origin are completely absent. This aspect could represent a factor not to be underestimated as regards the cancer prevention. At the moment, however, it is not possible to speak of healing from tumors thanks to a vegan diet, as to date there is no scientific evidence in this regard even if the empirical cases of those who have benefited from this type of diet are increasing

Read also: Healing Cancer By Going Vegan? Antonio's story in Le Iene (VIDEO)


Following a vegan diet could be beneficial for those with type 2 diabetes new guidelines of the ASL of Milan advise doctors to prescribe the vegan diet to patients suffering from 2 type diabetes. A recipe book based on studies specifically designed to test a dietary alternative that has proved more effective and appreciated on average has been attached to them. The vegan diet does not require calorie restrictions. Advice for patients suffering from 2 type diabetes they are about being able to follow one vegan diet, based solely on plant foods, or one low glycemic index vegetarian diet. People with diabetes - whether they have type 1 or type 2 diabetes - should never improvise their diet, but follow the doctor's advice and prescriptions.

Read also: Vegan diet: the ASL Milano recommends prescribing it to diabetics


The vegan diet - if well balanced - can help you lose weight. If the problems of being overweight are real and risk compromising your health, the advice is to consult an expert nutritionist. According to one recently presented study on the occasion of Obesity Week, vegetarians and vegans lose weight more easily than others and are able to obtain better results. The dietary patterns envisaged by the study were based on low-fat, low-glycemic index foods. The vegan diet would allow those who participated in the study to introduce less saturated fat and calories in their meals, still reaching the sensation of satiety. According to experts, vegan (and vegetarian) diets not based on calorie restrictions would be the easiest to follow in the long run for those wishing to lose weight.

Read also: Vegetarians and vegans lose weight more easily (and without counting calories)

Vegetable proteins

The vegan diet obtains the proteins necessary for the functioning of our body exclusively from foods of plant origin. According to one recently conducted study, vegetable proteins have a more favorable impact than animal proteins, especially on heart disease and blood pressure. The consumption of Red meat it was instead associated with an increased risk of experiencing coronary heart disease. This risk was significantly reduced when red meat was replaced with different protein sources, such as oily dried fruit.

Read also: Vegetable proteins are useful for prevention and help the heart

Vitamin B12

Those who follow a vegan diet must pay particular attention to ensuring their body a certain intake of Vitamin B12. It is good to keep the levels of this vitamin under control through blood tests. Vitamin B12 is present in foods of animal origin, but is absent in plant foods. There Scientific Society of Vegetarian Nutrition recommends to vegans to get vitamin B12 through safe sources, such as fortified foods and special supplements, to be chosen according to your needs and following the advice of an expert.

Also Read: Vitamin B12: What Are The Safe Sources?

Calcium and iron

Il football it's a fundamental element per keep bones and teeth healthy, but also to allow muscles and bones to function at their best. The recommended daily dose for calcium is around 1000 mg per day. Vegans, while not consuming milk and cheese, can access alternative resources of this mineral. It is therefore good to take into consideration the vegetable sources of calcium, among which we find, among others, almonds, sesame seeds, sesame cream, spinach, green leafy vegetables, flax seeds, molasses, broccoli and legumes.

A well-balanced, completely plant-based diet allows us to guarantee our body a correct intake of iron. Between plant sources of iron we find above all legumes and leafy vegetables, such as spinach. L'iron absorption it is facilitated by the consumption of foods rich in Vitamin C, such as citrus fruits, peppers and rocket, while can be hindered from drinks such as tea and coffee taken close to meals. L'anemia may be caused not just from one iron deficiency, but also from a poor intake or absorption of folic acid or vitamin B12. In case of anemia, omnivores, vegetarians and vegans should always follow the advice of a specialist.

Also read: 10 plant-based sources of calcium

Vitamin D

Among the food sources of vitamin D we find mainly foods of animal origin, but our body can still synthesize it thanks tosun exposure. Those who choose a vegan diet will have to pay particular attention to this aspect. In the opinion of the experts, in fact, it is indeed thanks to the sun that our body can maintain a high level of well-being of bones and brain. Experts therefore recommend aexposure to the sun for at least 30 minutes a day. If this is not possible, it may be necessary to take a specific supplement.

Read also: Vitamin D: wellness for bones and brain from the sun


Following a vegetarian or vegan diet could mean live longer. According to a large study dedicated to nutrition, vegetarians and vegans present a lower risk of death than non-vegetarians. Over the course of the study, those who followed a strictly vegan diet achieved one 15% reduction in the risk of death. In general, the choice of a healthier diet, in the subjects observed, was also reflected in a healthier lifestyle. In fact, those who tended to eat better usually did not drink, did not smoke and practiced physical activity more often.

Read also: Are vegetarians and vegans living longer?

Blood pressure

Following a vegan diet could be beneficial for lower blood pressure in those who suffer from problems in this regard. According to recent studiesin fact, enriching one's diet with plant-based foods would be a real thing good for circulation. The consumption of plant foods is at the highest levels in the vegan diet, which excludes all foods of animal origin. Vegetarian diets - including vegan diets - in the opinion of the experts (which would have by now reached the definitive proof) can help lower blood pressure very effectively. Choosing a vegetarian or vegan diet could be an important step towards better health.

Read also: The vegetarian diet lowers blood pressure

Palm oil

Numerous packaged products that are free of ingredients of animal origin may contain Palm oil. Read carefully the Labels. Palm oil is an ingredient of plant origin, but its production is most often linked to destruction of tropical forests and to the wild animal habitat that populate them, such as orangutans and the Sumatran tiger. Many vegans, attentive not only to health but also to the environment and animals, prefer to avoid buying and consuming food products that contain palm oil.

Read also: Palm oil: why it is harmful to health and the environment

Marta Albè

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