Veganism, the plant-based diet that avoids the consumption of meat and dairy products, is experiencing its best moment. Since 2008, in the UK alone there has been a 350% increase in the number of people calling themselves vegan. The reasons for following a vegan diet can vary, but usually among the main concerns of vegans are animal welfare, the effect of the diet on the environment and religious reasons.
However, many people seek to eat a healthier diet and research suggests that veganism can have health benefits if a well-planned diet is followed. For those who have led most of their lives on a diet rich in meat and dairy products, it may be that embarking on a vegan diet will bring about significant changes in the body.
What Happens In The First Few Weeks Of A Vegan Diet?
The absence of processed animal products included in many omnivore diets in favor of fruits, vegetables, and nuts may result in an increase in energy when commencing a vegan diet. These foods boost vitamin, mineral, and fiber levels, and having to prepare meals rather than relying on convenient foods might help maintain regular energy levels.Without animal products, there is likely to be a change in bowel action, either toward more regular and healthy functioning or an increase in bloating, gas, and colic. This is due to a vegan diet’s high fiber content and the concurrent rise in carbs, which ferment in our intestines and may be the cause of irritable bowel syndrome.
Vegan Diet Can Cause Intestinal Flora Or Microbiota And How To Improve It!
These symptoms may eventually disappear and may lead to some positive changes in the bacterial diversity of the colon, depending on whether the vegan diet is based on processed foods and refined carbohydrates or whether the diet is well planned and balanced. Although not yet proven, scientists believe that a high diversity of species in the gut flora could be beneficial for the whole body, in the same way that a natural ecosystem is more resilient when it contains many different types of species.
Three To Six Months Later
After a few months of following a fully vegan diet, many people may notice that increasing their intake of fruits and vegetables, as well as reducing their intake of processed foods, can help clear up acne. However, vitamin D stores may be depleted at this point because the main sources of vitamin D in our meals are meat, fish, and dairy products, and we frequently don’t know it until it’s too late.
We still don’t fully know how vitamin D works, but it is essential for maintaining healthy bones, teeth and muscles and vitamin D deficiency has been linked to cancer, cardiovascular disease, migraines and depression.
This is because vitamin D only last in the body for about two months. How long vitamin D lasts, depends on the time of year you decide to start a vegan diet, since the body can create vitamin D through sunlight. Making sure you consume enough fortified foods or take supplements is important, especially during the winter months.
Benefits Of A Vegan Diet
After a few months, a well-balanced vegan diet low in salt and processed foods could have dramatic benefits for cardiovascular health, helping to prevent heart disease, stroke and reducing the risk of diabetes. As the intake of nutrients such as iron, zinc and calcium are reduced in a vegan diet, our bodies improve their absorption through the gut. This type of adaptation may be sufficient to prevent deficits in some people, but not everyone, in which case supplements can cover such deficiencies.
From Six Months To Several Years Following The Vegan Diet
By the time you reach one year on the vegan diet, your vitamin B12 may be depleted. Vitamin B12 is an essential nutrient for healthy functioning of blood cells and nervous system cells, and this vitamin is only present in animal products. Symptoms of vitamin B12 deficiency include shortness of breath, exhaustion, poor memory and tingling in the hands and feet.
Vitamin B12 deficiency can be easily prevented by consuming three servings of fortified foods a day or taking supplements. But good planning is very important, as any kind of deficiency could counteract the benefits of a vegan diet by increasing the risk of cardiovascular disease and stroke and could cause irreversible damage to the nervous system and brain.
How To Supplement If You Are On A Vegan Or Vegetarian Diet!
After a few years on a vegan diet even our bones will begin to notice the change. Our skeleton is a reservoir of minerals and until we are 30, we can add minerals from our diet, but after that our bones can no longer absorb minerals, so it is vital to get enough calcium when we are young.
Past 30, our bodies acquire calcium from our skeleton for use in the rest of the body and if we do not replenish the calcium in our blood through our diet, our bones make up for that deficiency. The result is of-course weakening of the bones.
Calcium-rich vegetables such as cabbage and broccoli can protect bones, but many people who follow a vegan diet do not get sufficient levels of calcium, and there is a 30% increased risk of bone fractures compared to vegetarians and omnivores. Calcium from plants is also more difficult to be absorbed by the body, so supplements or sufficient fortified foods are recommended.
The Bottom Line
Balance is essential when contemplating a multi-year vegan diet. Balanced vegan diets may have significant health benefits, but many of these benefits may be offset by dietary deficiencies if the diet is not carefully planned, despite the fact that supermarkets and grocery stores are making it easier and easier to enjoy a varied and appealing vegan diet, making us crave meat less and less. A vegan diet can be nutritious if properly prepared.