Health Benefits of Going Vegan
The primary reason why people go vegan is for the health benefits. The following is a list of the potential health benefits you can expect to obtain from veganism:
1-Fruits and vegetables contain essential substances for the body
Here’s a list of these important substances and the corresponding health benefits you can take advantage of:
Dietary fibers –
These are responsible in facilitating digestion and metabolism of ingested food in the stomach and the small intestines. They help prevent constipation and promote normal digestive function.
Dietary fibers come from all types of vegetables and fruits.
There are those which have higher fiber content such as, broccoli, cabbage, brussels sprouts, spinach, turnip greens, banana, apple and berries.
Vitamin A (carotenoid) -
This substance is important for healthy eyes. It plays a vital role in proper nutrition because it promotes cell function, hormonal balance, enhances immunity and participates in some enzyme reactions. It’s also an antioxidant that gets rid of free radicals from the body’s system, reducing your risk of cancer. Carotenoids come primarily from carrots.
Vitamin B1 (thiamine)
– This component participates actively as a co-enzyme in carbohydrate metabolism to promote peripheral and nerve health. A vitamin B1 deficiency can result in a disease called beriberi, which can cause numbness, fatigue, irritability, poor mental concentration and nausea. Vitamin B1 comes from whole grain cereals and green leafy vegetables.
Vitamin B2 (riboflavin)
– This substance is vital in the digestion of carbohydrates, and in the generation of energy for the body. Riboflavin comes from whole grains and cereals.
Vitamin B3 (niacin) –
This is essential in carbohydrate, fat and protein metabolism, and assists in the production of energy for the body. Deficiency of this component can result to pellagra, a condition characterized by body weakness, unhealthy oral cavities, and irritability. Sources of niacin are grains and cereals.
It acts as an antitoxin by facilitating the excretion of harmful, toxic substances from the body. It helps reduce cholesterol and also promotes skin, tongue and your health in general.
Vitamin B6 (pyridoxine)
– Just like the other complexes, this vitamin has a crucial role as a coenzyme. It has the ability to promote healthy nerve and peripheral tissues. It is needed in the metabolism of Vitamin B12. Its deficiency can result in numbness, mental retardation, sore tongue, seizures, arthritis and nerve problems. It also has a significant role in maintaining hormonal balance in women, especially during pregnancy. Sources of pyridoxine are cereals and beans.
Vitamin B9 (folic acid) –
Aside from the usual functions of vitamin B complexes, this substance is important in the production of Red Blood Cells (RBCs) and hemoglobin synthesis. RBCs are the main cells in your bloodstream that transport oxygen throughout the body. Lack of vitamin B9 can result in numbness and cramps, reduced immune response and various minor conditions. Sources of folic acid are lettuce and spinach.
Vitamin B12 (cobalamin)
– This is also important in production of RBCs and in the normal function of the brain and the Central Nervous System (CNS). It helps strengthen the bones, and plays a vital role in preventing osteoporosis. Lack of this vitamin can cause anemia and CNS dysfunction, which is characterized by dizziness and poor mental performance. Yeast extracts, seaweed, Spirulina, and soya milk are good sources of cobalamin.
Vitamin C (ascorbic acid) –
This plays a major role in the maintenance of oral health and your immune system, and is believed to play a role in cancer prevention. It acts as an antioxidant, and helps repair damaged tissues and cells. Vitamin C is required for the body’s health, proper growth and development. Lack of this vitamin can result in anemia, bleeding gums, gingivitis, nosebleeds, swollen joints, poor health of the skin and hair. Sources of vitamin C are citrus fruits such as, guava, orange, and lemon.
Vitamin D –
This is needed in bone and teeth development, and in skin health. It plays a role in the maintenance of a strong immune and organ system. It promotes a healthy heart, muscles and bones. Lack of this vitamin can lead to osteoporosis, and other health problems such as cardiac diseases, high blood pressure and Alzheimer’s disease. Vitamin D formation in the body is prompted by exposure to sunlight. Some of the food sources are mushrooms.
Vitamin K –
The primary role of Vitamin K in the body concerns blood clotting. Without this substance, your blood will not be able to clot normally and you could bleed to death. In addition, it acts as an antioxidant in assisting the body to get rid of harmful toxins. Lack of this vitamin can result in frequent nose bleeding, wounds that don’t stop bleeding and wounds that don’t recover easily. Some food sources are green leafy vegetables such as spinach, mustard greens and lettuce.
Flavonoids (polyphenols) –
They act as phytochemicals and antitoxins cleaning the body of unwanted toxic substances. They promote the elimination of radical substances, enhance cardiac functions and have anti-bacterial, anti-allergenic, anti-viral and anti-carcinogenic properties. Lack of flavonoids can increase the body’s risk of acquiring pathologic diseases.
Flavonoids come from various vegetables and fruits, especially berries that are blue, red, or purple in color (the darker, the better).
Minerals or electrolytes (sodium, magnesium, calcium, potassium and phosphorous)
– Sodium assumes an active role in the water-electrolyte balance in the body. Without sodium, you may experience disorientation, body weakness, and your entire body function can be disrupted. This is because proper hydration of your body cells ensure proper body function. These minerals come from a wide spectrum of fruits and vegetables. For example, bananas are high in potassium, artichokes and spinach are high in sodium, arugula and broccoli are high in calcium, and avocados and beets are high in magnesium.
Magnesium is an electrolyte that is important to maintain normal organ function in your body, such as: normal bone growth, maintenance of healthy muscles, heart and CNS. It acts also as an activator in various biochemical reactions. Magnesium comes from green leafy vegetables such as, spinach and lettuce.
Calcium acts as a coenzyme in major biological processes and is an important part of the blood clotting process. Also called Factor IV, calcium functions in cooperation with other clotting factors to allow blood to clot. Without calcium, there may be prolonged bleeding that can result in mortality. It’s a significant substances that enhances teeth and bone development. So if it’s deficient, it will result to osteoporosis and pyorrhea, which are teeth and bones poor development. If you’re having oral problems, take in more calcium. Some food sources of calcium are bananas, oranges, and eggplants.
Potassium and phosphorous are two major intracellular electrolytes. Potassium is found primarily inside the cells, while phosphorous is outside the cells. Potassium is important in normal organ function. Decreased potassium levels can cause cardiac arrest or attack, so normal concentration must always be maintained. It plays a crucial role in the transmission of nerve impulses too, just as magnesium does. Some food sources of potassium are spinach, white beans and baked potatoes.
Phosphorus functions side-by-side with calcium to promote proper teeth and bone development. In addition, phosphorus takes part in some biological process in the body to maintain homeostasis and body functions. Some food sources of phosphorus are nuts, soya, pumpkin and squash.
Iron –
This substance is vital to the proper production of RBCs. These cells must contain the appropriate amount of iron, so that they can effectively function as transporters of oxygen in the body. Some food sources of iron are whole grains, chayote tops, and sweet potato tops.
Antioxidants –
These can eradicate free radicals ad toxins from your body. They act as janitors in a way, getting rid of garbage and waste products in your body. All vegetables contain antioxidative properties.
Pectin –
This is a fiber found in fruits and vegetables that has been discovered to help cure prostate cancer by killing cancer cells. It also reduces cholesterol (bad fat) and glucose concentrations in the body to help prevent hypercholesterolemia and diabetes.
2-A vegan diet is an excellent method to maintain good health
Worldwide research has proven time and time again that the components of fruits and vegetables are all phytochemicals, antioxidants, and bioactive compounds that help maintain your good health. It’s outstanding – more like a magic formula to stay healthy and strong. This in
cludes your mental and physical well-being.
3- Prevents various pathologic diseases from occurring
Aside from the health benefits mentioned above, to get a better view of the benefits of a vegan diet, here’s a summary of the diseases that veganism can help prevent.
➢ Cardiac disease such as myocardial infarction (heart attack), Cardio-vascular accidents CVA (stroke) and cardiac arrest
➢ Type 2 diabetes mellitus (DM) - acquired diabetes mellitus
➢ Hypercholesterolemia – increase blood levels of cholesterol
➢ Osteoporosis – decreased bone density and poor bone health
➢ Arthritis – joint pains due to uric acid deposits or due to aging.
➢ Hypertension – increased blood pressure
➢ Cancers – colon, stomach, prostate and breast cancers
➢ Muscle degeneration – muscles atrophy and gradually dies
➢ Eye cataracts – due to lack of vitamin A
➢ Hemorrhage – due to lack of clotting factors
➢ Blood dyscrasia
4-Best weight loss diet
When you’re losing at trying to lose weight, veganism is one of the best weight loss diets because fruits and vegetables are usually low in calories and high in fiber. At the same time, it can provide you the energy and necessary nutrients your body needs to perform its daily tasks.
5- Helps prevent body odor and bad breath
Because fruits and vegetables contain anti-toxins and phytochemicals that eliminate toxic substances from the body, the bad odors coming from these substances are eliminated, as well. Moreover, plants contain chlorophyll, which is a natural deodorant and antimicrobial agent.
6- Skin, nails, and hair stay healthy
A vegan diet doesn’t only maintain healthy bones and teeth, but also assists your body in maintaining the health of your skin, hair and nails. The components of fruits and vegetables are natural substances that contribute to the overall health of a person.
7-Migraine and Pre-Menstrual Syndromes (PMS) problems are reduced
All these are reduced and eventually eliminated because of the role of the components of fruits and vegetables in hormonal balance. The state of balance of the hormones in the body is crucial to good health.
8-Good and harmless source of energy
Fruits and vegetables provide an ample source of energy that doesn’t compromise the body like excess carbohydrates will do. Excess carbohydrates can cause overweight and obesity, while the energy from fruits and vegetables does not. This is due to the fact that fruits and vegetables have low glycemic index.
9-Eating more fruits and vegetables is eco-friendly
The cultivation of fruits and vegetables can keep the environment clean and healthy. These are plants that take in carbon dioxide that human beings exhale and bring out oxygen that we inhale. Without plants, you can no longer survive because the supply of oxygen is insufficient. The earth is ideal for our survival because of the presence of oxygen, These are just a few of the numerous benefits you can reap if you become a vegan. It’s incredible, but true.
