Veganuary: Embracing A Plant-Powered Lifestyle
Article written by Aoibhínn Connolly
Not sure whether to take part in Veganuary this year? Let us guide you through the myriad of advantages that come with embracing this lifestyle, not only for your well-being but also for the health of our planet.
A vegan diet, once considered a niche lifestyle choice, has gained widespread popularity in recent years due to its numerous health benefits, ethical considerations and environmental impact.
A vegan diet excludes animal products and any by-products of animal processing. This includes meat, fish, seafood, and foods such as dairy, eggs, and honey. Vegans may also exclude any products such as cosmetics which have been tested on animals or contain animals in their supply chains. The fundamental concept, as a diet and lifestyle, is to further the emancipation of animals from exploitation.
Following a plant based diet has many benefits, for our health and the health of our planet. More than just a dietary preference, veganism represents a commitment to a philosophy that touches our health and the health of our planet.
Health Benefits:
Lower risk of chronic disease:
Research suggests that vegans have a lower risk of developing chronic diseases, including type 2 diabetes, declining kidney function and hypertension.
It is estimated that globally shifting from current diets to plant-based diets will lower the risk of premature mortality from non-communicable diseases by 18–21%.
Adopting a vegan diet may also be associated with a reduced likelihood of developing neurodegenerative conditions such as Alzheimer's and Parkinson's diseases.
While the mechanisms behind these correlations are still being explored, the anti-inflammatory and antioxidant properties of plant-based foods are believed to play a crucial role in supporting brain health and mitigating the risk of cognitive decline.
Improved heart health:
Vegan diets are associated with a reduced risk of heart disease due to their lower saturated fat and cholesterol consumption.
Vegetables, legumes, and fibre are linked to lower risk of heart disease. Well planned vegan diets generally include all of these foods in amounts higher than the standard western diet.
Observational studies report that vegans may benefit from up to a 75% lower risk of developing high blood pressure.
A well balanced vegan diet includes plenty of whole grains and nuts, both of which are good for your heart.
May Protect Against Certain Cancers:
According to the World Health Organisation, at least one-third of all cancers can be prevented by factors within your control, including diet.
Studies suggest that a plant-based lifestyle may offer protection against certain cancers, particularly colorectal, stomach, lung and prostate cancers.
The abundance of antioxidants, phytochemicals, and fibre in plant-based foods contributes to this protective effect.
Avoiding certain animal products such as processed red meat can also help reduce the risk of prostate, breast, stomach, and colorectal cancers.
Digestion, Gut Health and Weight Management:
A vegan diet offers a wide array of benefits for digestion, gut health, and weight management.
With its abundant fibre-rich plant foods, vegan diets can help to alleviate symptoms of constipation and nurture a diverse and flourishing gut microbiome.
These gut-friendly benefits not only enhance digestive health but can also reduce the risk of digestive disorders and inflammation.
The naturally low-calorie density of plant-based meals, coupled with the higher fibre content, helps in weight management by promoting a feeling of fullness.
The reduced saturated fat and cholesterol intake in a vegan diet further contribute to maintaining a healthy body weight, supporting overall well-being.
Environmental Health Benefits:
In recent years, we have witnessed a growing trend towards more sustainable and ethical choices in various aspects of life, including the diet.
Reduced Greenhouse Gases:
One of the most compelling reasons to consider a vegan diet is its potential to reduce greenhouse gas emissions. Animal agriculture is one of the highest contributors to harmful greenhouse gas emissions, playing a huge role in climate change.
Animal agriculture produces vast amounts of methane and carbon dioxide. It is estimated that globally shifting from current diets to plant-based diets will reduce green-house-gas emissions by 54–87%.
The meat and dairy industries are also notorious for their contributions to pollution and land degradation. The disposal of animal waste and the excessive use of chemicals and pesticides in feed crops can contaminate soil and water sources.
Natural Resources:
Animal agriculture requires large quantities of land water and food crops, which could be used more efficiently to feed the growing population.
By opting for a more plant-based diet, the demand for these resources is decreased.
Protection of Biodiversity:
The deforestation caused by the expansion of animal agriculture is a major driver of habitat destruction and the subsequent loss of biodiversity.
Choosing a vegan diet contributes to the preservation of ecosystems that would otherwise be threatened by habitat destruction for agricultural expansion.
Navigating a Vegan Diet:
Although there are many benefits, there are essential nutrients that may be specifically lacking in a vegan diet:
Vitamin B12 is vital for proper functioning of the nervous system and helps with the development of red blood cells. This vitamin is primarily found in animal products as plants neither need nor synthesise B12.
Iron plays an important role in reducing tiredness and fatigue, supporting cognitive function, and aiding in the formation of red blood cells. Plant-based sources of iron (non-heme iron) are less readily absorbed by the body compared to the heme iron found in animal products. While many plant foods like beans, lentils, and spinach are rich in iron, it's important for vegans to ensure they get enough.
Calcium is essential for maintaining optimal bone health, supporting muscle contraction, and facilitating nerve transmission, among other vital functions. In a vegan diet, getting adequate amounts of calcium can pose a challenge due to the absence of dairy products, a traditional source of this mineral.
By choosing fortified plant milks and yoghurts, individuals following a vegan diet can supplement their calcium levels. These products are enriched with calcium to match or exceed the levels found in dairy-based counterparts. Additionally, vegetables such as kale, broccoli, and bok choy are excellent plant-based sources of calcium.
Selenium helps bolster your immune system and supports normal spermatogenesis, while guarding against oxidative damage to your cells and tissues. Although selenium can be found in varying amounts in plant foods, the amount of selenium in a food can depend on soil selenium levels, so intake is often inconsistent.
Iodine plays a key role in the production and functioning of thyroid hormones. These hormones help to control the body's metabolism and many other important functions. The most common source of iodine in the diet is seafood, which leaves vegans susceptible to deficiency.
Supplements:
Research has shown there is increased risk of micronutrient deficiencies with an un-supplemented vegan diet.
If you follow a plant-based diet or take part in Veganuary, you should routinely supplement with a multivitamin to ensure you are bridging any nutritional gaps you may have.
Our Rhitrition+ Vegan Multivitamin has been designed by experts to become your perfect plant based partner in supporting your vegan diet.
Get yours today exclusively at rhitritionplus.com.
A vegan diet is more than just a dietary choice; it’s a lifestyle that promotes health, compassion and environmental sustainability. With a huge range of vegan friendly food alternatives, transitioning to a vegan diet is more accessible than ever.