Is vegan healthy, or not? More and more people are opting for a purely plant-based diet for health reasons. However, we hear time and again that it provides too little protein, iron and vitamin B12. It is also said not to be recommended for athletes, children and pregnant women. And anyway: our teeth are made for eating meat - Humans are carnivores! So there are many myths and misconceptions surrounding the health effects of this animal-friendly diet.
In this article, I would like to give you everything you need to know once and for all. Among other things, you'll find out if and when veganism is healthy - and which nutrients vegans should pay particular attention to in general or at certain stages of their lives. Let's go!
Here is in advance a short Overview about the article:
- From a medical and scientific point of view
- Prevent common diseases
- Potentially critical nutrients
- In certain phases of life
- Regular blood tests
- Health of other people
- Closing words
Notice: This article is not a substitute for medical advice, but merely provides general information about health on a vegan diet. Please consult your doctor if you feel unwell or want to prevent health problems with medical care.
Is veganism healthy from a medical and scientific point of view?
The most important thing in advance: According to the American Dietetic Associationthe world's largest organization of more than 70,000 nutrition professionals, researchers and physicians, is a A balanced, healthy vegan diet and nutritionally appropriate and also offers health benefits. Advantages in the prevention and treatment of certain diseases. The plant-based diet is suitable for people in all phases of the life cycleincluding pregnancy, breastfeeding, infancy, childhood and adolescence, and for athletes.₁
The Australian₂ and Canadian nutrition organizations₃, as well as the British National Health Service₄, have also endorsed this position.
Vegans have a lower risk of common diseases
The American Dietetic Association study also shows that the risk of contracting typical common diseases is significantly lower among vegans and vegetarians compared to people who consume meat. These include above all
- Heart disease (see Prevent heart disease)
- Type 2 diabetes
- Cancer
- Osteoporosis
- Arthritis
- Gout
- Hypertension
- Hypercholesterolemia
- Overweight
A well-planned, plant-based diet is therefore highly likely to minimize the risk of these diseases and reduce the Increase life expectancy. However, it is also the often more health-conscious lifestyle of vegan or vegetarian people that contributes to this.
Tip: More about the Life expectancy with a vegan diet can be found in the linked article.
Potentially critical nutrients in a vegan diet
In principle, a well-planned change in diet is not expected to result in a nutrient deficiency that is harmful to health. Nevertheless, according to Position paper of the DGE certain potentially critical nutrients that vegans should pay particular attention to when making the switch, as healthy as a plant-based diet can be:
- Vitamin B12: In sufficient quantity comes Vitamin B12 is found only in animal foods. The vitamin is often added to animal feed. Vegans should definitely supplement vitamin B12 by food.
- Omega-3 fatty acids: The healthy Omega-3 fatty acids are mainly found in fish. However, they can also be obtained from plant-based products such as algae, rapeseed oil, linseed and walnuts.
- Vitamin B2: Meat, fish as well as dairy products are mostly rich in Vitamin B2. Vegans can also get this valuable vitamin by eating nuts, seeds, mushrooms or pulses.
- Calcium: Cow's milk, yogurt, quark and cheese are rich in Calcium. Vegans can also get the mineral from broccoli, sesame seeds, spinach leaves, kale or soy milk.
- Iron: Liver or egg yolk contain much Iron. Nuts, pulses, pumpkin seeds, linseed and oat flakes are recommended for vegans.
- Zinc: Beef, pork and poultry meat contain large amounts of Zinc. However, the trace element can also be obtained from lentils, oatmeal, wholegrain products or pumpkin seeds in a vegan diet.
- Iodine: Most people cover their daily requirement of Iodine via fish. However, dulse algae or nori algae and the consumption of iodized salt also make this possible for vegans.
- Vitamin D: The Vitamin D is mainly found in animal foods such as salmon, herring and egg yolk. It can also be found in plant-based foods such as chanterelles and mushrooms. However, our body generally produces vitamin D on its own as soon as the sun's rays hit the skin. During the darker months of the year when there is little sunlight, vegans and mixed dieters should supplement the vitamin to be on the safe side.
Tip: At Food supplements for a vegan diet you will find more detailed information about this.
Vegan nutrition in the different phases of life
I mentioned at the beginning that many people believe that veganism can be harmful to our health in certain phases of our lives, such as during pregnancy. Here I would like to give you some important information about vegan nutrition at certain stages of life.
Vegan diet during pregnancy
During pregnancy and breastfeeding, the mother's nutrient requirements increase as she is also caring for the baby. Ideally, foods that are as nutrient-dense as possible should be eaten during this time. A vegan diet during pregnancy and breastfeeding can be beneficial, as it contains less saturated fat, more fiber, many phytochemicals and antioxidants, as well as a higher nutrient density.
During pregnancy, the need for beta-carotene, vitamins B2, B6, B9, B12, vitamin D, iron, iodine and zinc increases. The DGE has vitamin D, iodine and iron regardless of the type of diet are defined as potentially critical nutrients. The requirement during pregnancy is:
For vegans the DGE has defined vitamin B12, calcium and essential fatty acids (EFAs) as potentially critical. The following reference values should be taken during pregnancy:
- Vitamin B12450 µg/day
- Calcium: 1000 mg/day
- EFAs2.5 % of calories from linoleic acid, 0.5 % from alpha-linolenic acid
Veganism for children and young people
Nutrition in childhood is the foundation for the child's later eating behavior. This is where the "operating system" is developed, so to speak. It therefore makes sense to focus on a healthy and tasty diet with lots of fruit and vegetables.
Nutrients that you should pay particular attention to during this time are: Protein, folate, vitamin B12, iron, calcium, zinc, essential fatty acids and vitamin D. As soon as girls start menstruating, their iron requirements increase, which means that differentiation must also be made depending on gender. With a well-planned plant-based diet and supplementation of vitamin B12 and vitamin D, the nutrient requirements needed for growth and development can be well covered.
Vegan nutrition for athletes
Depending on the type of sport, intensity and duration, the need for energy and nutrients can increase for athletes. Increased sweating increases the need for calcium, iron, zinc and iodine. Magnesium is particularly important for muscle function. Vitamins B1, B2, B3 and B6 are particularly important with an increased energy and protein intake. Vegan athletes should pay particular attention to their intake of iron, zinc, iodine and vitamin B2. A balanced, plant-based diet, supplemented with supplements if necessary, can safely cover the nutrient requirements. The other nutrients, such as magnesium, calcium and vitamins B1, B3 and B6, are generally not a problem in a plant-based diet.
Tip: Just in Diet phases you should pay special attention to Nutrient-dense foods to provide sufficient micronutrients. A plant-based diet is a good choice here due to its lower calorie content on average and the large number of vitamins and minerals it contains.
Veganism in old age
A vegan diet is also a good option for senior citizens to stay fit in old age. While the need for micronutrients remains the same for seniors, the energy requirement decreases. This is why the high nutrient density of plant-based foods is also an advantage here. The high proportion of fiber also ensures sufficient intestinal motility and can thus prevent constipation.
Vitamins D, B9 and B12, iron, magnesium, iodine, Seleniumchromium, calcium and zinc should be particularly monitored in old age, regardless of the type of diet. Due to the reduced feeling of thirst, care should also be taken to ensure sufficient fluid intake. Vitamin D, B12, iron, iodine, selenium and zinc are particularly relevant for vegan seniors.
A Malnutrition in old age can be caused by loss of appetite as well as chewing and swallowing disorders. Mental limitations, e.g. confusion or dementia, psychological problems such as depression, social changes and financial problems can also contribute to so-called old-age anorexia.
Blood test
I personally leave Regular blood tests with my GP to ensure that I am also taking in sufficient amounts of the potentially critical nutrients. I've been vegan for some time now and in my case I haven't noticed any deficiencies in any of the nutrients. In order not to jeopardize your health, I advise you to take the Have a nutritionist who specializes in vegan/vegetarian diets help you change your diet.
Veganism also promotes the health of other people
The health aspects of a plant-based diet without the "animal detour" but do not only concern their own health and the health of animals, but also the health of other people. Because veganism also has a positive effect on the Environmental problems of our time - like the climate change, increasing Extreme weather, the Deforestation of the rainforests, the species extinction, the air pollution, the Water shortage and last but not least the World hunger - against. In this way, a respectful, animal-friendly way of life also makes a decisive contribution to the health of other people and future generations on this planet.
Veganism is more than health: Many people become vegan for health reasons. Ecological and, above all, ethical motives are also responsible for the steadily growing number of vegans. You can find out more in the detailed article on the topic "Why go vegan?".
A balanced vegan diet is healthy
You can't make a blanket statement that vegan is healthy or unhealthy. However, science, research and medicine have proven that a balanced vegan diet can be healthy at all stages of life, and that it can be beneficial for the health of the body. healthy slimming help and even prevent serious diseases. The emphasis is on the word "balanced". Because chips and cola are also vegan and anything but healthy.
There is no moral and vital reason to consume animal products and therefore no reason for the Cruelty to animalsthat goes hand in hand with their production. Everyone should ask themselves why they continue to consume body parts from cows, pigs or chickens when it is not necessary and even tends to be harmful to health.
Stay healthy,
PS.: You want now start into vegan life? In the linked article there are the most important tips!
References:
₁ American Dietetic Association; W. J. Craig; A. R. Mangels: Position of the American Dietetic Association: vegetarian diets (as of July 2009), https://pubmed.ncbi.nlm.nih.gov/19562864. [24.07.2020].
₂ Albert Schweitzer Stiftung für unsere Mitwelt: Australia recognizes vegan diets as healthy (as of 14.07.2013), available at https://albert-schweitzer-stiftung.de/aktuell/australien-vegane-ernaehrung-gesund. [22.07.2021].
₃ American Dietetic Association; Dietitians of Canada (2003): Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets, https://pubmed.ncbi.nlm.nih.gov/12778049. [22.07.2021].
₄ National Health Service (NHS): Vegetarian or vegan and pregnant (as of 08.08.2018), available at https://www.nhs.uk/pregnancy/keeping-well/vegetarian-or-vegan-and-pregnant. [22.07.2021].
