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Is Veganism or Vegetarianism Good For You? Vegan and Vegetarian Diet

Updated on August 29, 2014

Is Veganism Good For you?

As early as 1944, when the Vegan Society was founded in response to the broadening of the term vegetarian to include the eating of dairy products, people are slowly acknowledging that veganism is good for their health.

When people began to realized the importance of vegetable and fruits in their diet, they began to eliminate all forms of animal products in their food. . Books and some diet plans are marketed concentrating on veganism -- adiet which excludes all p[roducts from animals. Veganism to this day according to polls conducted is practiced by almost 0.2% and 1.3% of the United States population, and between 0.25% and 0.4% of the United Kingdom population.

Objectives of this article are:

  • To give a brief description about what exaclty “veganism” is
  • Discuss what is Veganism -- The Vegan Food Pyramid
  • History of veganism
  • Issues surrounding veganism
  • Necssary supplement to take

Vegetarian foods
Vegetarian foods

What is veganism?

Veganism or vegetarianism is a way of dieting incorporating ones lifestyle and diet choices -- to eat plant products. Vegans choose not to consume animal products of any kind, due to moral convictions pertaining to animal rights, welfare the environment, health and at times due to religious convictions. Vegan diet is a kind of vegetarianism.

The Vegan society defines veganism as :

  • a philosophy and way of living which seeks to exclude — as far as is possible and practical — all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of humans, animals and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.

Vegetarian Diet

 What consists a Vegetarian Diet ?

  • Since it focuses on plans for food it consists of fruits, vegetables, dried beans and peas, grains, seeds and nuts.

Vegetarian eating patterns:

  • The vegan diet, which excludes all meat and animal products
  • The lacto vegetarian diet, which includes plant foods plus dairy products
  • The lacto-ovo vegetarian diet, which includes both dairy products and eggs

History of Veganism

  • In 1944 The Vegan Society was founded by Donald Watson and Elsie Shrigley to include dairy in vegan diet
  • In the US, the first Vegan Society was founded in 1948 by Dr. Catherine Nimmo and Rubin Abramowitz and was subsequently incorporated into the
  • In 1960 American Vegan Society was founded by Dinshah
  • The Movement For Compassionate Living was founded by former Vegan Society secretary Kathleen Jannaway In 1984 to promote sustainable living and self-sufficiency in addition to Veganism.
  • At present time, there are lots of vegan societies worldwide, including national societies in Australia, India, New Zealand, and South Africa.
  • In 1993, the advocacy organization which would become The Vagn Outreach was founded by Matt Ball and Jack Norris in 1993
  • A present and every November 1 -- it is celebrated as “World vegan Day”


VEGAN Food Pyramid

My Pyramid Vegan Diet provided by the USDA
My Pyramid Vegan Diet provided by the USDA
courtesy of
courtesy of

Issues About Veganism

1. Is a vegan diet sufficient for your health in general?

  • Vegan dieting according to the United States Department of Agriculture (USDA) if properly planned are healthful and have been found to satisfy nutritional needs., however if it is poorly planned then it will be bad for the health as it will lack the other necessary nutrients. Vegans are recommended to plan their diet appropriately and take dietary supplements.Dietary Associations in the world supports this claim. However there is a caution among children and pregnant women

2. Other people contend that "Lots of other activities "may kill fewer animals" than are killed in the intensive crop production necessary to support vegetarian diets."

3, Is Vegan Diet cheaper?

  • An article in MSN by Scott Mccredie "Go Vegetarian to Save Money" attesting to the fact that it is cheaper if you go by the basic. The amount of money you spend on food will eventually be beneficial to you because of the health benefits it will provide. "Most of the staples of a vegetarian diet are cheap and in fact, most of the world's people eat a mostly vegetarian diet made up of inexpensive commodities such as beans, rice and corn, he said".

Where do you get protein supplement if you are a vegan?? ---
Where do you get protein supplement if you are a vegan?? ---

According to the USDA there are other nutrients to take as supplements for a "Vegan Diet"

  1. Protein -- "The sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products -- (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians".
  2. Iron --- functions primarily as a carrier of oxygen in the blood. "Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins)--
  3. Calcium "for the vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto vegetarians"--
  4. Zinc is a necessary for many biochemical reactions and also helps the immune system function properly. Other sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.
  5. Vitamin B12 is also  found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12 , include breakfast cereals, soy-based beverages, veggie burgers, and nutritional yeast.

Conclusion :: Summary

Veganism is a good form of a diet plan as approved by the different government agencies and societies for health, that being said, other necessary food supplements should be incorporated in the diet plan so that you can maximize the good health derived from a Vegan diet. It has been said that people who follow vegetarian diets can get all the nutrients they need but they must be careful to eat a wide variety of foods to meet their nutritional needs. Nutrients vegetarians may need to focus on include protein, iron, calcium, zinc and Vitamin B12 for an overall healthful Vegan diet.


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