There is talk about the need to consume beef or pork, and the same applies to the myth of milk. Where does the idea come from that humans need cow’s or other species’ milk to grow and "live better"?
It's a question you’ve probably asked yourself at some point, but Western society differs from this, as they avoid or prohibit dairy in their daily diet, and it’s no secret that Asians, for example (Chinese, Taiwanese, Japanese), have long lives and do not consume lactose. For them, the philosophy is simple: the nutrients found in vegetables, fruits, and seeds are more than sufficient, etc. While all nutrients are in cereals and vegetables, there are cultures and the majority of people who believe omnivores are deficient because they do not eat plants, which ironically is the same thing.
Vegans are less likely to be deficient because they are conscious of their food and often have more knowledge of what these foods provide in terms of nutrients.
There are always exceptions, but it’s obvious that if you switch your diet to veganism, you shouldn’t eat fried potatoes every meal. Vegan foods offer many alternatives to replace animal proteins, especially when combined with grains and legumes.
There are no rules; we are all different and have different needs based on our bodies and activities. An athlete will not have the same needs as someone sedentary, and two athletes won’t have the same nutritional requirements. Everyone supports different foods in different ways; some agree, others don’t, not to mention food allergies, access limitations, eating habits, etc.
We really shouldn’t insist on "compensating" for meat or other animal products we decide to eliminate from our diet. There is this obsession with animal meat or animal-derived products, claiming that without consuming them we might develop deficiencies, but that’s not true.
Regarding nutritional contributions:
There are many nutritional elements, such as amino acids present in proteins; plants are very rich in amino acids, therefore, plants are rich in proteins. You would need to eat lots of vegetables and make juices to obtain most nutrients quickly in your body.
Some athletes become vegan to be even more efficient; recovery after physical effort is much faster. If you consume a large variety of fruits and vegetables, there’s no risk of deficiency.
Calcium is found in large quantities in plants like cabbage, parsley, spinach, tofu, seaweed, oil seeds, nuts, and calcium-enriched plant-based milks etc.
Iron is also present in plants such as seaweed, as well as in grains like lentils and beans. Meat contains excessive amounts of iron that can cause serious long-term health issues. Seaweed is rich in iron and is easily accessible.
Omega 3 is found in vegetable oils, seeds, nuts, and leafy green vegetables.
Vitamin B12 is often believed to be only in animals, and this is usually the argument that comes up when told that it’s absolutely necessary to eat meat and that being vegan is extremely dangerous or extreme.
The largest international nutrition study highlights how urgent it is to change our diets to protect ourselves against degenerative diseases. A vegan diet could serve as a preventive measure against certain illnesses and also have curative properties. It’s clear that many diseases stem from the industrialization of our diets.
In conclusion, a vegan diet is much richer in nutrients and definitely beneficial for the human body.
