Who created the vegan diet

Vegan diet

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The situation is similar in Austria: the classic vegan is female, young and educated.

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In Switzerland, the classic vegan is most strongly represented in the age group from 15 to 34 years.

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What does vegan mean?

A vegan does not consume any animal products: He does without meat and sausage as well as milk and eggs. Articles of clothing of animal origin are also taboo: these include leather, silk and wool. Ultimately, no animal product or products made with additives of animal origin are consumed by a vegan.

This also includes foods that appear harmless at first glance, such as:

  • honey
  • Wine made with rennet
  • Cosmetics that lanolin andCollagencontain
  • Fruit juices that come with gelatin have been clarified
  • Fruits grown with animal products

In addition, products, for example in the medical field, should have been developed without animal testing.

Why live vegan?

A meatless diet bends in many cases diverse Diseases of civilization. This is because the purely plant-based diet has a low energy density, less fat, but more fiber. Vegans usually do not suffer from obesity, arteriosclerosis or high blood pressure. In addition to a reduced risk of cardiovascular disease, studies also show a lower risk of cancer.

However, many vegans often opt for a vegan diet for other reasons: For them, animal ethics and animal welfare, environmental and climate protection, distributive justice or the world food problem are the main focus.

What do vegans lack?

Often the objection arises that vegans are not enough protein especially if they are active in sports. Vegans mostly cover their protein needs with legumes: beans, peas and lentils are an integral part of vegan cuisine. White beans, for example, provide more protein than a comparable amount of meat.

Compared to other population groups, vegans actually suffer significantly less from deficiency symptoms.

However, there are a few nutrients that a purely plant-based diet can lack:

Where do vegans get omega-3 fatty acids from?

In avocados, olives, nuts and seeds is sufficient fat included to cover daily needs. Vegans have to be careful not to consume too many omega-6 fatty acids, as these are mainly found in vegetable oil. On the other hand, they should ensure sufficient intake of omega-3 fatty acids.

Omega-3 fatty acids are essential. The polyunsaturated fatty acids have a variety of tasks in our body. They serve the health of the heart, our brain and prevent decreased eyesight.

Omega-3 fatty acids are contained in:

Indeed, many vegans find it difficult to meet their omega-3 fatty acid needs. Various preparations are available for this. Dietary supplements are particularly recommended for pregnant women.

Our product tip - omega-3 fatty acids for vegans: NATURAFIT Omega-3 vegan algae oil 834 mg capsules | NORSAN Omega-3 vegan capsules | NORSAN Omega-3 vegan liquid

Where do vegans get calcium from?

Those who consume milk and dairy products such as cheese, yoghurt, pudding or quark cover their calcium needs. But alternatives are needed for vegans.

Because those who are calcium deficient are more at risk of developing osteoporosis and breaking bones.

Sufficient calcium is not only found in animal products. Alternatively, vegans can use:

  • broccoli
  • Kale
  • arugula
  • Almonds
  • Hazelnuts
  • Pistachios
  • sesame
  • Soy meat
  • tofu

Our product tip - calcium for vegans: Luvos® HEALING EARTH Bitterquell Plus

Where do vegans get iron from?

Iron strengthens our immune system. It supports the development of the brain, makes us efficient and ensures healthy skin, hair and nails. The bioavailability of iron from animal products is high. But many herbal products also offer us a sufficient amount of iron to cover our daily requirement if the mineral is taken in together with vitamin C.


Vegan athletes and women who lose a lot of blood during their menstruation have higher needs. This can be covered with dietary supplements.

The following foods contain iron:

  • nuts
  • arugula
  • spinach
  • Dried fruit

Our product tips - iron for vegans:Floradix® iron plus B12 vegan

Where do vegans get vitamin B from12?

vitamin B12 (Cobalamin) is involved in many processes in the body. It is involved in the formation of red blood cells or DNA, helps lower the homocysteine ​​concentration in the blood or supports the absorption of folic acid in the cells.

Are we suffering from a vitamin B.12- Lack we are tired, pale or confused. Depression, an unsteady gait and paralysis can also be the consequences of deficiency. Meat, fish and cheese are among the top B vitamins12-Delivery. Few plant-based foods provide vitamin B.12. Sauerkraut, shiitake mushrooms and sea buckthorn are among them. This hardly covers the need for cobalamin for vegans. Here it is inevitable to resort to preparations.

Our product tip - vitamin B.12 for vegans: Vitamaze VITAMIN B12 1,000 µg high-dose vegan tablets

Where do vegans get vitamin B from2?

Anyone who suffers from a lack of riboflavin has an increased risk of arteriosclerosis and thus various cardiovascular diseases. If vegans ensure sufficient coverage of their needs, they can further reduce their already lower risk of cardiovascular diseases.

We need about a milligram of the vitamin every day. Vegetarians are usually good at vitamin B.2 because it is found in milk and dairy products. Vegans can also meet your needs by consuming whole grains, legumes, oil seeds, broccoli, spinach, and asparagus.

Where do vegans get iodine, vitamin D and zinc from?

iodine In our part of the world, it is a nutrient that consumers of animal products often do not have enough in their bodies. Iodized salt and the consumption of seaweed are ideal for vegans.

Because our skin in Germany is not enough from mid-October to mid-March Vitamin D takes in, the probability of having a vitamin D deficiency is relatively high - both for consumers of animal products and for people who are vegan. Supplements with at least 20 µg a day help here.

Those who suffer from zinc deficiency have dry skin and brittle nails. The hair suffers and the susceptibility to infections increases. In Germany, about 20% are affected by a zinc deficiency, including vegans. For one thing, you take less zinc on the other hand, the dietary fiber in abundance from the plant-based diet inhibits the absorption of zinc in the small intestine. Zinc is found in soybeans, lentils, Brazil nuts, corn, and peanuts. Vegetarians can additionally compensate with kefir and yogurt.

Our product tips - combination preparations for vegans:orthomol veg one capsules with omega-3 fatty acids from algae, vitamin B2, Vitamin B6, Vitamin B12, Iron, vitamin D.3, Iodine, zinc, selenium | Doppelherz aktiv vegetarian vitamins + minerals with B vitamins, calcium, zinc, iron and iodine

Vegan diet in children

Children are developing. Their needs are completely different from those of adults. If you want to feed your child vegan, you shouldn't dare to go it alone. In addition to nerve damage, it can affect brain development, for example. However, if you approach the vegan diet in children with professional help, it counteracts many diet-related diseases. Get advice from your pediatrician.

Our pages are for your information only and are not a substitute for diagnosis and treatment by the doctor.

For information on risks and side effects, read the package insert and ask your doctor or pharmacist.

Despite careful research and the use of reliable sources, errors can sometimes creep into our texts. Help us improve. Send information to: [email protected]

As of: 10/13/2020

For reasons of better legibility, the male form is used in the text for personal names. It goes without saying, however, that the information relates to members of both sexes.