Veganuary is a campaign to inspire more people to go vegan for the 31 days of January in the hope that they will continue to eat more plant based meals from then on. The aims of the Veganuary campaign include the creation of a compassionate food system which avoids animal cruelty, protects the environment and improves human health. In 2021 more than half a million people signed up to the Veganuary campaign (1). This was double the number of people who signed up in 2019.
A Growing Trend
7.2 million British adults currently follow a meat-free diet with this projected to increase; by 2025 a quarter of the British population look set to be vegan or vegetarian. Generation Z (aged 18 -23) are currently the most meat-free generation (2).
In addition to this more people are choosing to be flexitarian meaning they include many plant based meals in their diet but occasionally eat animal products.
Reasons for the rise in veganism include the potential health benefits of a plant based diet, as well as environmental and welfare issues. Many people do not want to support industries that inflict pain and suffering on animals while contributing to the destruction of rain forests and rising carbon levels.
People and Planet
The optimal health of humans, animals and the environment collectively is known as the "One Health" perspective. Research backs up the fact that reducing meat intake and eating a largely plant based diet of whole grains, pulses, nuts, seeds, fruit and vegetables improves human health as well as protecting animals and the environment (3,4).
Let’s look at a few of the health benefits of plant based diets:
Vegan Diets and Weight
Research suggests that a vegan diet can lead to significant reductions in body weight, fat mass and insulin resistance. The decrease in fat mass is associated with a decrease in animal protein intake and an increase in plant protein intake (5).
Vegan Diets and Gut Health
The gut microbiota play such a pivotal role in health they can be considered a virtual organ. Dietary habits play a big part in the composition of the gut microbiota. Although research is in its early days and there are many complicating factors evidence suggests that vegan diets may have a beneficial effect on the diverse ecosystem of bacteria in the gut. (6).
Vegan Diets and Cardiovascular Health
Studies consistently show that vegans have a lower body mass index, a smaller waist and lower LDL cholesterol, triglycerides, fasting glucose and blood pressure than meat eaters (7). Switching to a plant based diet could reduce your risk of cardiovascular and metabolic diseases (8).
Vegan Diets and Quality of Life
Plant-based diets are associated with significant improvements in emotional and physical well-being, depression, quality of life and weight compared with other diets and are recommended to aid the management of type 2 diabetes (9).
Vegan Diets and Cancer
Vegetarians and vegans have a reduced risk for all cancers and chronic diseases compared to non-vegetarians (10). For patients with cancer minimizing the intake of animal foods has proved to have positive effects on health outcomes (7)
Vegan Diets for Athletes
Plant-based diets appear to be as good as omniverous diets for strength, anaerobic and aerobic exercise performance in athletes (11). As a bonus plant-based diets typically reduce the risk of developing chronic diseases and require fewer natural resources for production compared to meat-containing diets (12).
Some nutrients to pay attention to on a plant based diet and where to find them:
Vitamina B12 – needs to come from supplements or fortified foods such as marmite and vegan milks.
Vitamina D - luce del sole! Supplemental vitamin D is recommended through the winter.
Calcio - green vegetables, almonds, tahini, black strap molasses, carob, dulse, figs, hazelnuts, alfalfa.
Iodio - Verdure di mare come Kelp, Dulse, Kombu e Wakame.
Ferro da stiro - Lentili, mandorle, fichi, verdure di mare, prezzemolo, crescione, broccoli, cavolo nero, amaranth, avena, miglio, segale, melassa a tracolla, prugne. Combinare cibi vegetali ricchi di ferro con cibi ricchi di vitamina C per migliorare l'assorbimento del ferro.
ZINC - Semi di zucca, alghe, riso integrale, melassa, germe di grano, legumi, tahini, piselli, cereali integrali.
Omega 3 grassi - Semi di zucca, semi di canapa, semi di lino, semi di chia, noci, avocado e oli pressati a freddo di questi alimenti.
Proteina - piselli, fagioli, lenticchie, tofu, tempeh, noci, semi.
Aiuto del supplemento
Multi e donne di Tom Oliver - contengono una vasta gamma di vitamine e minerali tra cui vitamina B12 e iodio che sono spesso a basso contenuto di diete vegane.
Calcio di Tom Oliver - Le diete vegane possono essere più basse nel significato del calcio, potrebbe essere necessaria l'integrazione di integrazione per proteggere le ossa.
Magnesio di Tom Oliver - aiuta l'utilizzo del calcio. Necessario anche per il sistema nervoso.
Tom Oliver's Iron - contiene vitamina C per aiutare l'assorbimento.
La vitamina D + K2 di Tom Oliver - Consigliato durante i mesi invernali per tutti.
Polveri proteiche vegane di Tom Oliver - Delizioso e versatile, può essere aggiunto ai frullati per creare uno spuntino o un pasto nutriente.