Benefits Of Vegan Diet: Health And Side Effects For Vegetarians

What are the benefits of a vegan diet? Are there some health and side effects for vegetarians? Let us check it out!

See Also: Is A Vegan Diet Suitable For Losing Weight?

Health benefits of a vegan diet

Do we get the benefits of a vegan diet by not eating red meat, fish, poultry, milk, dairy products, and eggs? It depends on the choice of the diet they consume!

There are some benefits of a vegan diet, but we also need to consider the lack of vitamins, amino acids, High Phytic Acid, and Excessive Carbohydrate Consumption.

Let’s start first with the benefits of a vegan diet:

Positive effects and health benefits of a vegan diet

  • It is a fiber-rich diet; it also positively affects digestive system health.
  • It’s rich in antioxidants.
  • Vitamin and mineral intake is provided at a high level because it is a diet that is predominantly vegetables and fruit.
  • It protects heart health because it does not have saturated fat and cholesterol.
  • Kidney and gallstones are less likely to occur.
  • It helps to lose weight.
  • It is protective against some types of cancer.
  • A vegan diet reduces insulin resistance.

A vegan diet is rich in antioxidants and vitamins.

Almost all plant-based foods contain a high level of antioxidants and anti-inflammatory effects.

So, by dealing with oxidative stress, they prevent the progression of diseases.

In a diet rich in vegetables, fruits, and other vegetable foods, nutrition, antioxidant levels, essential vitamins, and significant benefits are available in minerals.

This nutrient-rich diet is also suitable for bowel health, strengthens immunity, reduces the effects of aging and cancer, and supports protecting heart disease.

A vegetarian diet promotes heart health.

Plant products reduce inflammation, eliminating the fundamental factor of heart disease.

There is an excellent relationship between a fiber-rich diet and the prevention of high cholesterol, heart disease, and diabetes.

A vegan diet can help to lose weight.

It’s known that those high-consuming amounts of fruits and vegetables are more resistant to weight gain as they age.

Because vegetables and fruits are weak in terms of calories, they fill your stomach and prevent you from overeating because they occupy a volume.

Therefore, plant-based diets have a lower impact on the risk of obesity.

A vegetarian diet provides more digestive enzymes.

If you include enough and correct raw foods in your diet, you can get more valuable proteins that serve many purposes.

Because cooked food gets to a certain degree, its enzymes will weaken.

The main task of these enzymes is to separate nutrients into small amounts that the body can handle.

Some foods, such as vitamins, minerals, and amino acids, deteriorate when exposed to heat for a long time.

The vegan diet is sustainable and good for the environment

Many people leave meat, fish, and other animal foods to reduce their carbon footprint.

Plants are at the start point of the food chain, which allows less natural resources to get used for their production.

In the production of animal foods, water, soil, fossil fuels, and the energy consumption is much more than plants.

Side effects of a vegan diet

  • Due to a deficiency of B12: pernicious anemia, growth retardation, depression, and memory problems may get experienced.
  • Due to inadequate protein intake, amino acids may be deficient, and muscle loss may occur.
  • Phytic acid, found in cereals, legumes, and other vegetable products, can inhibit the absorption of calcium, magnesium, iron, and zinc.
  • In the long run, bone pain in the muscles due to the decrease of these minerals, anemia can be observed.

Vegan diet recommendations

Don’t forget to consume fatty acids

Fatty acids such as EPA, DHA, and alpha-linolenic acid are essential for vegetarians.

These acids, which are not synthesized by the body, play an essential role in developing nervous tissue, brain, and eye health and fulfilling the functions of the heart vessel.

Omega-3 fatty acids in the brain due to the decrease in DHA amount lead to vision and learning disorders.

Besides, some skin diseases such as skin dryness, asthma, arthritis, a decline in growth, diabetes, some types of cancer, and many other psychological illnesses may also occur.

EPA and DHA are primarily in animal-derived foods such as cold-water fish.

Omega-3 fatty acids are in vegetable sources that are the precursors of omega-3 fatty acids. Alpha-linolenic acid gets converted into EPA and DHA fatty acids, even in low amounts in the liver.

For vegetarians, foods such as walnuts, canola oil, soy, flaxseed, sea vegetables, algae, and derivatives get recommended as sources of omega-three fatty acids.

Some vegetarians can take this source from fish.

Lack of Iodine

Vegans can eliminate iodine deficiencies by using seaweed, iodized salt, or iodine supplements.

Vegans eat vegetables, such as sweet potatoes, soy, broccoli, and Brussels sprouts, which reduce iodine absorption.

Due to low iodine intake-iodine supplementation of 150 mg daily.

If the mother’s candidate gets fed with insufficient amounts of iodine during pregnancy, we can prevent the child’s mental and physical development.

Please pay attention to the frequency of use.

Find sources for iron and calcium.

For vegetarians, fortified breakfast cereals, dried fruit, beans, lentils, green leafy vegetables, sesame seeds, nuts, and whole wheat bread, can be used as a source of iron.

Calcium and tannin reduce the absorption of iron.

Tea, coffee, and calcium supplements should intake a few hours before a high meal of iron content.

Consume foods containing vitamin C to increase the absorption of iron as well.

Dairy products are a natural source of calcium for vegetarians and non-vegetarians.

Vegans can eat fortified soy formulas, calcium-rich green leafy vegetables, soy milk, soy yogurt, and various calcium supplements.

B12 supplement needs to be getting consumed

Soy milk, breakfast cereals, milk, dairy products, eggs, and foods fortified with B12 are eaten as a source of B12 for vegetarians.

Especially for pregnant, lactating vegans and their babies, vitamin B12 supplementation gets recommended.

Amino acid and protein

To meet the need for essential amino acids, the intake of grain, crustacean foods, and seeds or dried legumes such as rice and lentils in the same meal supports the need for protein.

FAQ Vegan Diet

What are the advantages of a vegetarian diet?

Positive influence on physical and mental well-being. Reduced risk of cardiovascular diseases. Reduced risk of getting cancer. Lower risk of being overweight. Higher life expectancy than meat consumers.

What are the disadvantages of a vegetarian diet?

It requires a lot of knowledge about food and its contents. Signs of deficiency if the food is put together in an ill-considered way. Problematic supply of vitamin B12, iron, zinc, protein, and iodine (especially in veganism). Not always suitable for everyday use.

Can you lose weight with a vegetarian diet?

A vegetarian diet lets pounds drop. You don’t have to starve, swallow appetite suppressants, or count calories if you want to lose weight. Compared to mixed diets, vegetarians have a lower average body weight and a lower BMI.

Are all vegetarians slim?

According to scientific findings, vegetarians do live a little longer. And a National Consumption Study has shown that a vegetarian diet is healthier than a mixed meat diet. Nevertheless, vegetarianism can lead to deficiency symptoms combined with an excessively one-sided diet.

Why do vegetarians lose weight?

Vegetarians lose weight more quickly. The magic of losing weight seems to lie in good old vegetables. According to the researchers, both groups lost fat – but vegetarians lost additional fat within the muscles, which boosts the metabolism and ensures that fat is getting burned more quickly.

What is vegan or vegetarian eating?

Vegan: Eating vegetables and free from animal products, i.e., without meat and fish, milk, eggs, and honey purely. Vegetarian: Reject products from the dead animal, i.e., meat and fish. Animal products, such as milk and eggs, are consumed.

What are the types of different forms of vegetarianism?

Lacto-vegetarians: reject meat, fish, and their products; milk and dairy products are allowed. Ovo-vegetarians: leaves meat, fish, and their products, eggs, and products are allowed. Ovo-lacto-vegetarians: refuse meat, fish, and their products; eggs, milk, and products are allowed. Pescetarians – refuse meat and meat products, but not fish and fish products. Flexitarians – eat a purely vegetarian diet but, in exceptional cases, also eat meat or fish.


Always ask your doctor if you’re going to start a vegetarian diet because you need to know if it is good for your health and body.


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Last Updated on 08/06/2022 by Buzz This Viral