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Veganism Diet: Pros and Cons

Nutrition is a critically important part of human lives as it guarantees that a person will acquire nutrients and elements such as vitamins and minerals. They are needed for the preservation of the desired level of health and high quality of lifestyles. Unfortunately, literacy in this sphere remains low, and most people are unaware of correct dietary habits and practices that will support their functioning. Thus, veganism is one of the popular approaches to nutrition today that can help individuals to remain healthy. However, its use depends on the proper observation of basic rules.

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The importance of veganism is evidenced by benefits that are associated with this way of nutrition. First of all, it helps to lose weight, control the diet, and avoid unnecessary or harmful products (Karlsen et al., 2019). Second, the existing research states that veganism helps to reduce cholesterol levels and reduce the risk of multiple illnesses, including heart disease, which is vital regarding its high incidence (Rogerson, 2017). Moreover, recent findings prove the effectiveness of veganism in colon cancer prevention because of the consumption of healthy products that prevent the development of the disease (Karlsen et al., 2019). Finally, people with diabetes can manage their A1C levels by adhering to this dietary practice (Karlsen et al., 2019). In such a way, veganism can be a promising choice for people concerned with their lifestyles and health.

However, the benefits mentioned above can be achieved if a proper diet is used. Healthy eating as a vegan presupposes the monitoring of nutrients, elements, and minerals to ensure that the demanded balance is observed. It is critical to ensure that Vitamin D, A, B12, Omega-3, calcium, iron, and other elements are present in products included in the diet (Rogerson, 2017). This can be achieved by planning meals with a specialist and selecting products and alternatives containing the demanded nutrients. For instance, good sources of calcium include green vegetables, pulses, dried fruit, and sesame seeds (Karlsen et al., 2019). Breakfast cereals can serve as the source of vitamin B12 and iron (Rogerson, 2017). Some other alternatives should be taken into account while planning a diet.

Another important aspect of veganism is the ability to rely on natural products such as green, grain, and vegetables instead of using supplements to preserve the balance. The research shows the correct planning of the menu can help to avoid the deficit of all minerals by using only products presupposed by veganism (Rogerson, 2017). It means that the given dietary practice acquires increased importance as a way to refuse from using chemicals or pills to lead a healthy lifestyle and avoid the emergence of serious health issues.

Finally, speaking about veganism, it is vital to consider the importance of daily food portions for weight management. In general, women need 2,000, and men 2,500 calories to maintain weight and remain healthy (Karlsen et al., 2019). To lose weight, this number should be reduced to 1,500 and 2,000 correspondingly (Karlsen et al., 2019). The daily food portion should be calculated considering these numbers and the amount of needed nutrients to avoid harming the body. It is possible to eat at least five portions of different fruit and vegetables per day to acquire the demanded amount of calories and manage weight effectively.

Altogether, veganism can be viewed as a beneficial dietary practice that helps to remain healthy and manage weight effectively. However, because of the shift towards fruits and vegetables, it is vital to plan diet to ensure that the appropriate amount of minerals and nutrients is consumed to avoid deterioration of the current state of individuals and use all advantages that are associated with this practice.


Karlsen, M., Rogers, G., Miki, A., Lichtenstein, A., Folta, S., Economos, C., Jacques, P., Linigston, K., & McKeown, N. (2019). Theoretical food and nutrient composition of whole-food plant-based and vegan diets compared to current dietary recommendations. Nutrients, 11(3), 625.

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Rogerson, D. (2017). Vegan diets: Practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36.

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