Vegan or Vegetarian?

Vegetarian

practice of a diet that excludes meat

might also exclude eggs

reasons

health

diet rich in fibres and antioxidants, low in carbs and saturated fats

Benefits

tendency for vegetarians to live longer than meat eaters

preventing, treating or reversing heart disease and reducing the risk of cancer

cardiovascular

low risk of cancer

build strong bones

phosphorus, magnesium and vitamin D to absorb calcium

ease the symptoms of menopause

more energy

Downsides

lack of essential nutritional components

amino acids

B12 vitamin

human body is actually unable to use the plant-based form of vitamin B12

vitamin D

iron

Diet

NO

meat

fish

lacto-vegetarian: eats dairy, no eggs

ovo-vegetarian: eats eggs, no dairy

lacto-ovo-vegetarian: eats both eggs and dairy

pescetarianism: no meat and poultry, but eating fish is allowed

Use of products

most vegetarians do not mind using other animal-derived products (fur, leather, wool, etc.)

Useful resources

Vegetarian Times

My Recipes

Sunwarrior

RECIPES

food rich in Magnesium

Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium.

sources

Recipes

vegan Waldorf salad

raw vegan Caesar salad

kale peach salad

food rich in Potassium

Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer.

sources

Recipes

salmon salad

spinach soup

squash filled with curry lentil

menu for vegan renal patients

food rich in B12 vitamin

This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids.  If you’re concerned about what you’ve heard regarding B-12, it’s as simple as taking supplement. The only essential supplement a vegan requires.

sources

food rich in antioxidants

 For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants help protect your body against forming some types of cancer. They are rumoured to do wonders for you skin, making you beautiful from the organs out.

sources

Recipes

egg plant sandwiches

kiwi mango pie

food rich in Vitamin C

Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.

sources

Recipes

salmon with mustard

pomodoro pasta with withe beans and olives

taco salad

food rich in Vitamin E

sources

food rich in Iron

sources

Recipes

Rules to stand by

carbs

Vegan

A significant number of vegans say the most successful way to become a long-term vegan is to do so gradually. Most vegans were vegetarians first, and gradually made the transition into veganism.

a philosophy and compassionate lifestyle

NO to the use or consume animal products of any kind

reasons

dietary

moral and political

Benefits

tendency for vegetarians to live longer than meat eaters

preventing, treating or reversing heart disease and reducing the risk of cancer

cardiovascular

low risk of cancer

build strong bones

phosphorus, magnesium and vitamin D to absorb calcium

ease the symptoms of menopause

more energy

Downsides

lack of essential nutritional components

amino acids

B12 vitamin

human body is actually unable to use the plant-based form of vitamin B12

vitamin D

iron

Diet

NO

meat

fish

eggs

honey

any food derived from animals

Use of products

do not use any animal derived products, e.g. fur, leather, wool, etc.

cosmetics

clothes

gelatin medicine capsules

against animal testing

Useful resources

Happy Healthy Vegan

The Vegan Society

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