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