As more and more people around the world choose to eat vegan for health, environmental or ethical reasons, the question is: How will cutting animal products from their diet completely affect the body? These changes are not only physical but also include mental and emotional changes.
Improve digestion and cardiovascular health
Right from the first weeks, the digestive system is the place most clearly affected. With the rich amount of fiber from vegetables, tubers, whole grains and nuts, you may experience bloating and light bloating at first, this is a sign that the intestines are adapting to the sudden increase in fiber.
A properly designed vegan diet can improve cholesterol levels, stabilize blood pressure and improve heart health thanks to its richness in healthy fats and antioxidants, says Dr arooshi Aggarwal, a nutritionist in New Delhi, India.
This regimen can also support weight control thanks to its low calorie and saturated fat content, while helping people feel more energetic by absorbing more vitamins and minerals from plants.
shortcomings to note
However, not everyone who is vegetarian is healthy. Cutting out all animal products makes the body susceptible to vitamin B12 deficiency, an important nutrient for the nervous system. According to the recommendation of the United States Food Supplement Administration (ODS), vegetarians should use supplements or B12-fortified products to prevent anemia and neurological disorders.
In addition, non-heme iron is less absorbed than animal iron. Therefore, combining foods rich in vitamin C such as oranges and bell peppers in meals will help increase the ability to absorb iron. Omega-3 fatty acids, often found in fish, also need to be supplemented from flaxseeds, chia seeds or algae oil.
Mental and emotional impact
Not only physical changes, a vegan diet can also improve mood. A study published in the British Medical Journal (BMJ) shows that foods rich in antioxidants help reduce symptoms of anxiety and depression.
At the same time, many vegetarians also share that they feel more satisfied morally and spiritually when they do not contribute to animal abuse or damage the environment.
Long-term impact: Risk of chronic diseases decreases, life expectancy increases
Studies published in the Journal of Cardiology of Geriatrics show that a plant-based diet can reduce the risk of cardiovascular disease, type 2 diabetes and some cancers. An analysis from the Foods Journal even suggests that plant-based users can live longer thanks to their higher levels of antioxidants and nutrients.
However, Dr. Lisa Young - nutritionist and lecturer at New York University - warned: "Not all vegetarian eating is healthy. Choosing processed, sugary or unbalanced foods can still lead to malnutrition."
Moving to a vegan diet is a journey that not only changes physical health but also opens the door to a more balanced lifestyle in spirit, ethics and environment. It is important to get enough nutritional knowledge and listen to your body to ensure the journey goes on sustainably and effectively.
