Vegany and the benefits of veganism
Veganary is the first month of the year in which more and more people adopt a vegan lifestyle. This global movement was born in 2014 and represents an opportunity for people to explore the benefits of plant -based diets and make a healthy change for both themselves and the environment.
During Vegany 2023, over 620,000 of people made commitment to herbal foods and Over 1,610 vegan food were introduced in the key countries of the Veganary campaign. 23% non-vegan participants became vegan at the end of the month, and again 43% reduced the consumption of products of animal origin half.
Here, in the sea, what are the benefits of veganism:
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Improved health:
Studies have shown that vegan diet can bring significant health benefits, such as reducing the risk of heart disease, diabetes and obesity.
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Environmental protection:
The adoption of the vegan diet contributes to the reduction of ecological fingerprint, including greenhouse gas emissions and the use of natural resources.
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Nutrition diversity:
A well -balanced vegan diet can offer all the necessary nutrients, including proteins, fiber, vitamins and essential minerals.
Examples of meals you can try in Veganary:
Breakfast:
Delicious vegan smoothie: bananas, berries, vegan yogurt and chia seeds + one tablespoon smoothie for vitaminization, energization or detoxification (find our 100% natural variants, in unique combinations of ingredients, HERE.)
Toast with avocado: integral bread, avocado, cherry tomatoes and a little pepper.
Lunch:
Bowl by Quinoa: Quinoa, fresh vegetables, baked nut, tahini sauce and fresh mint.
Wrap Vegan: Chopped walnut, hummus, fresh vegetables, spices to taste, all wrapped in a whole grain.
Dinner:
Rice with curry vegetables: Brown rice, curry, coconut milk and vegetables as colorful as possible.
Vegan pizza: Maia dough, tomato sauce, mushrooms and cashew cheese.
Healthy snacks:
Fresh or dried fruit
Nuts and seeds
Telina Apio with Hummus
The main aspects of the concept of Veganuary
Exploration of veganism: People are encouraged to expand their culinary horizons and discover the richness and diversity of vegan foods.
Benefits for Health: Veganary places a special emphasis on the health benefits of the vegan diet, including reducing the risk of chronic diseases, weight loss and improving energy level.
The impact on the environment: The campaign also emphasizes the positive impact that veganism can have on the environment, including reducing greenhouse gas emissions and using natural resources.
Support and resources: Vegany offers extended support to participants, including online resources, delicious recipes, shopping tips and social communities where people can share their experiences and receive advice.
Promotion of ethics: Another important component of the concept of Veganuary is the promotion of animal ethics. Participants are encouraged to understand the connection between their food choices and animal welfare.
Participation in Vegany is open to anyone, whether someone is already a vegetarian, flexitic or meat consumer. The campaign promotes a positive and educational approach, encouraging people to discover their own reasons to adopt a vegan lifestyle and to gladly experience this choice for at least a month.
Over the years, Vegany has gained popularity and international support, attracting participants from all over the world and encouraging an open dialogue on the advantages and challenges of the vegan diet.
The health benefits of the vegan diet
Adopting a vegan diet can bring many benefits for The nervous, digestive, immune system and your mental state. It is important to emphasize that the results may vary depending on individual factors. Here are some positive aspects associated with a vegan diet:
Benefits for the nervous system:
Reduction of inflammation: Diet rich in antioxidants and anti -inflammatory substances in herbal can help reduce inflammation, having a positive impact on the health of the nervous system.
Omega-3 from plant sources: The consumption of foods rich in omega-3 fatty acids from vegetable sources (such as flax, nuts and nut oil) can support the health of the brain and nervous system.
Benefits for the digestive system:
The rich source of fiber: A vegan diet, which is often rich in fruits, vegetables, nuts and seeds, provides significant amounts of fiber. Fibers contribute to the health of the digestive tract and can help maintain a regular intestinal function.
Promoting healthy microbiome: Fiber high food helps feeding beneficial bacteria in the intestine, supporting a healthy and balanced microbiome.
Benefits for immunity:
Essential antioxidants and nutrients: Fruits, vegetables and other vegetable sources offer a variety of antioxidants and essential nutrients, supporting the immune system in the fight against infections and diseases.
Reducing chronic inflammation: By reducing the consumption of processed foods and animal origin, a vegan diet can contribute to lowering chronic inflammation, thus supporting the immune system.
Benefits for mental state:
Connection with essential nutrients: A diet rich in essential nutrients, such as vitamins, magnesium and omega-3, can have a positive impact on mental health.
Consumption of foods supporting well -being: Fruits, vegetables and nuts contain nutrients that can influence the release of neurotransmitters such as serotonin and dopamine, having a potential positive impact on the mood.
It is important to mention that a vegan diet must be well balanced and planned to ensure the proper intake of nutrients. Consulting with a nutrition or doctor's professional can be beneficial to ensure that nutritional needs are fulfilled properly.
Transition from an omnivorous diet to a vegan
Starts gradually:
Do not feel pressed to make a radical change overnight. Start with small adjustments to allow you to get used to the new lifestyle.
Nutritional education:
Learn more about important nutrients in the vegan diet. Examples: proteins, vitamins B12 and D, calcium, zinc and omega-3. Take into account the vegetable sources that provide them.
Meal Planning:
Plan meals daily or weekly to ensure a balanced contribution of nutrients. Includes a variety of vegetables, fruits, nuts, seeds, legumes and whole grains.
Discover new recipes:
Experiment with new and delicious recipes to maintain your pleasure to eat. There is an incredible variety of creative and healthy vegan foods.
Exploration of plant products:
Discover vegan alternatives for products of animal origin you love, such as vegetable milk, vegan cheese, tofu, seitan, vegan burgers.
Seasonal vegetables and fruits:
Choose vegetables and seasonal fruits to enjoy freshness and variety. These are often more accessible and tasty.
Healthy snacks:
Prepare healthy snacks such as nuts, seeds, fresh fruits, raw vegetables, hummus or guacamole.
Apply various cooking techniques:
Learn various cooking techniques, such as preparing vegetables in different ways (boiled, baked, salty or raw) to diversify tastes and textures.
Nutrition supplements:
May be useful to consider nutritional supplements, especially for Vitamin B12. Consult a nutrition professional for personalized recommendations. In over 60 years of research of the vegan diet, only fortified foods with B12 and B12 supplements have been shown to be reliable sources of B12, capable of supporting optimal health. It is very important for all vegans to ensure that they have an adequate contribution of B12, either from fortified foods or from dietary supplements.
Community and support:
Join online support groups or local vegan communities to receive advice, recipes and share experiences with others who have made the same transition.
Why Veganuary?
To become vegan It means making a change in compassion for animals, medium and health.
There are numerous health benefits associated with vegan diet, such as the higher consumption of fiber and less saturated fats, which can help lower cholesterol and support cardiovascular health for a long time.
In addition, vegan people have a low tendency towards fattening and developing diabetes. However, some disadvantages may also occur if the vegan food plan is not well thought out. There is a risk of not meeting daily requirements for certain nutrients, such as vitamin B12.
Therefore, it is a good idea to document yourself about fulfilling your eating needs. But also additional nutrients. It may seem that you have a lot to change in your lifestyle when you want to transition to veganism. Remember that the variety of vegan options and simple recipes can facilitate your transition.
Veganary offers the perfect opportunity to start your journey to a vegan lifestyle. By exploring the benefits, preparing meals and finding community support, you can make the transition gradually and sustainable to a healthy and conscious vegan life.
Article written by,
Anca Cepreaga - specialist marketing
Sources:
What Every Vegan Should Know About Vitamin B12
How to go Vegan in 10 Easy Steps
What is Veganuary? Everything You Need to Know About This Food Challenge
Everything You Need To Know About Vegany
Health Benefits of a vegan diet
6 Science-Based Health Benefits of Eating Vegan
Top 10 Health Benefits of A Vegan Diet