VEGANISM

Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. An individual who follows the diet or philosophy is known as a vegan. Distinctions may be made between several categories of veganism. 

Dietary vegans, also known as "strict vegetarians", refrain from consuming meat, eggs, dairy products, and any other animal-derived substances. 

An ethical vegan is someone who not only follows a plant-based diet but extends the philosophy into other areas of their lives, opposes the use of animals for any purpose, and tries to avoid any cruelty and exploitation of all animals including humans. 

Another term is "environmental veganism", which refers to the avoidance of animal products on the premise that the industrial farming of animals is environmentally damaging and unsustainable.

The evidence that a vegan diet confers health benefits is inconsistent. A 2021 review found that plant-based diets can only provide a risk reduction for CVD [cardiovascular disease] if a healthy plant-based diet is consumed. Unhealthy plant-based diets do not provide benefits over regular diets including meat

Vegan diets are high in fibre, folic acid, vitamins C and E, potassium, magnesium, and unsaturated fat.

The American Academy of Nutrition and Dietetics states that special attention may be necessary to ensure that a vegan diet will provide adequate amounts of vitamin B12, omega-3 fatty acids, vitamin D, calcium, iodine, iron, and zinc. 

These nutrients are available in plant foods, with the exception of vitamin B12, which can be obtained only from B12-fortified vegan foods or supplements. Iodine may also require supplementation, such as using iodized salt.

Vitamin B12:

Vegans sometimes fail to obtain enough B12 from their diet because, among non-fortified foods, only those of animal origin contain sufficient amounts. Vegetarians are also at risk, as are older people and those with certain medical conditions. A 2013 study found that "[v]egans should take preventive measures to ensure adequate intake of this vitamin, including regular consumption of supplements containing B12.

Iodine

Vegans tend to have an increased risk of low iodine status. Iodine supplementation may especially be necessary for vegans in countries where salt is not typically iodized,

Calcium

A 2007 report based on the Oxford cohort of the European Prospective Investigation into Cancer and Nutrition, which began in 1993, suggested that vegans have an increased risk of bone fractures over meat-eaters and vegetarians, likely because of lower dietary calcium intake. The study found that vegans consuming at least 525 mg of calcium daily have a risk of fractures similar to that of other groups.

Vitamin D

Most vegan diets contain little or no vitamin D without fortified food. People with little sunlight exposure may need supplements. The extent to which sun exposure is sufficient depends on the season, time of day, cloud and smog cover, skin melanin content, and whether sunscreen is worn. According to the National Institutes of Health, most people can obtain and store sufficient vitamin D from sunlight in the spring, summer, and fall, even in the far north. They report that some researchers recommend 5–30 minutes of sun exposure without sunscreen between 10 am and 3 pm, at least twice a week. Tanning beds emitting 2–6% UVB radiation have a similar effect, though tanning is inadvisable.

Omega fatty acids:

Alpha-linolenic acid (ALA), an essential omega-3 fatty acid, is found in flaxseeds, walnuts, and vegetable oils, such as canola and soybean oil. EPA and DHA, the other omega-3 fatty acids, are found only in animal products and algae.

Iron:

High-iron vegan foods include soybeans, blackstrap molasses, black beans, lentils, chickpeas, spinach, tempeh, tofu, and lima beans. Iron absorption can be enhanced by eating a source of vitamin C at the same time.

SOURCE: INTERNET.