Vegan presentation

what is vegan diet , the benefit of vegan diet , vegan diet deficiency

1. 1 Is it healthier to be a vegan NIMAH ALNEMARI

2. Introduction 01 objective 02 The benefits of vegan diet Compression between vegan and non vegan diet *Some scientific research 03 Conclusion 04 CONTENT The compression between vegan diet and non vegan diet 04

3. OBJECTIVES 3

4. 4 INTRODUCTION

5. Vegetarian diet, defined as a dietary profile characterized by abstention from consuming meat and meat products, poultry, seafood and flesh from any other animal, is experiencing a considerable popularity in the general population (Leitzmann,2014). The reasons for adoption of this dietary profile are different, ranging from ethical motivations, religious beliefs, environmental and cultural issues, to health-related aspects 5

6. Vegan dieters also avoid food products containing gelatin -- an ingredient derived from animal collagen -- found in many gummy candies, marshmallows and gelatin desserts . Because vegan diets are the most restricted type of vegetarian diet, careful planning is necessary to ensure vegans meet their daily nutritional needs . Important nutrients for vegan dieters include vitamin D, vitamin B-12, calcium, iron, zinc and omega-3 fatty acids, according to the 2010 review in "Nutrition in Clinical Practice." Supplementation may be necessary in some cases to prevent deficiencies of these nutrients . 6

7. 7 TYPE OF VEGETRAIN

8. 8 Vegetarian diets have been repeatedly and consistently associated with improved health outcomes , including reduced risk of chronic diseases , such as heart disease , type 2 diabetes , and obesity . Vegetarians are more likely to engage in healthful behaviours such as avoiding tobacco , limiting alcohol , being physically active , and maintaining a healthy weight. Vegan diets are usually higher in dietary fiber , magnesium, folic acid, vitamins C and E, iron, and phytochemicals, and they tend to be lower in calories, saturated fat and cholesterol, long chain n–3 (omega-3) fatty acids, vitamin D, calcium, zinc, and vitamin B-12.

9. 9 Findings indicated that vegetarians generally have higher diet quality than non vegetarians Plasma total and LDL cholesterol were 32% and 44% lower among vegans than among omnivores. Because obesity is a significant risk. factor for CVD, the substantially lower mean BMI observed in cardiovascular disease.

10. compared with other vegetarians, vegans are thinner, have lower total and LDL cholesterol, and modestly lower blood pressure. Vegetarians had lower plasma lipids than non- vegan. Vegans , compared with omnivores, consume substantially greater quantities of fruit and vegetables which are rich in fiber, folic acid, antioxidants, and phytochemicals , is associated with lower blood cholesterol concentrations (a lower incidence of stroke, and, a lower risk of mortality from stroke and ischemic heart disease). Vegans also have a higher consumption of whole grains , soy, and nuts all of which provide significant cardio protective effects . 10

11. 11 Vegans consume considerably more legumes, total fruit and vegetables, tomatoes, allium vegetables, these are rich with fiber, and vitamin C . Those foods and thier nutrients are protective against cancer. Fruit and vegetables are known to contain a complex mixture of phytochemicals that possess potent antioxidant and anti-proliferative activity and show additive and synergistic effects. The phytochemicals interfere with several cellular processes involved in the progression of cancer . These mechanisms include inhibiting cell proliferation, inhibition of DNA adduct formation, and oncogene expression, inducing cell-cycle arrest and apoptosis, inducing phase 2 enzymes, blocking the activation of nuclear factor- jB , and inhibiting. To prevent cancer

12. 12 The effect of vegan diet on risk of chronic disease

13. 13 Example : the differences between beef and black beans

14. 14 The plant-based n–3 fatty acid a- linolenic acid can be converted into EPA and DHA, albeit with a fairly low efficiency vitamin D is substantially less bioavailable than the animal-derived vitamin D3 Vegetarians lower zinc intake than omnivores, Absorption Heme iron is substantially higher than non- heme iron from plant foods Typically have lower plasma vitamin B-12 concentrations

15. 15 A vegan food pyramid, which excludes meat and animal products . Encyclopedia Britannica, Inc . DIETARY RECOMMENDATIONS FOR OPTIMAL VEGAN DIETS 1) To avoid B-12 deficiency, vegans should regularly consume vitamin B 12–fortified foods , such as fortified soy and rice beverages , certain breakfast cereals and meat analogs, and yeast supplements . 2) To ensure adequate calcium in the diet, The calcium-fortified foods include ready to-eat cereals, calcium-fortified soy and rice beverages, calcium-fortified orange and apple juices, and other beverages . 3 ) To ensure an adequate vitamin D status, especially during the winter , vegans must regularly consume vitamin D –fortified foods such as soy milk, rice milk, orange juice, breakfast. 4) vegans consume foods shall get fortified with the long-chain n–3 fatty acid DHA , such as some soy milks and cereal bars. Those with increased requirements of long-chain n–3 fatty acids, such as pregnant and lactating women.

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17. Conclusion 17 Eat healthy live well To obtain a nutritionally adequate diet: the consumer must first have an appropriate knowledge of what constitutes a nutritionally adequate diet . T he and accessibility is important for example , the availability of certain foodstuffs and foods fortified with key nutrients otherwise they may fail on lacking in the diet .

18. References Leitzmann , C. (2014). Vegetarian nutrition: Past, present, future. Am J Clin Nutr . 100:496S–502S . Cramer, Holger et al. 2017. ‘Characteristics of Americans Choosing Vegetarian and Vegan Diets for Health Reasons’. Journal of Nutrition Education and Behavior 49(7): 561-567.e1. http://dx.doi.org/10.1016/j.jneb.2017.04.011. Dinu , Monica et al. 2017. ‘Vegetarian, Vegan Diets and Multiple Health Outcomes: A Systematic Review with Meta-Analysis of Observational Studies’. Critical Reviews in Food Science and Nutrition 57(17): 3640–49. http://dx.doi.org/10.1080/10408398.2016.1138447. Fresán , Ujué , and Joan Sabaté . 2019. ‘Vegetarian Diets: Planetary Health and Its Alignment with Human Health’. Advances in Nutrition 10: S380–88. Melina, Vesanto , Winston Craig, and Susan Levin. 2016. ‘Position of the Academy of Nutrition and Dietetics: Vegetarian Diets’. Journal of the Academy of Nutrition and Dietetics 116(12): 1970–80. Olfert , Melissa D., and Rachel A. Wattick . 2018. ‘Vegetarian Diets and the Risk of Diabetes’. Current Diabetes Reports 18(11): 1–6. Parker, Haley W., and Maya K. Vadiveloo . 2019. ‘Diet Quality of Vegetarian Diets Compared with Nonvegetarian Diets: A Systematic Review’. Nutrition Reviews 77(3): 144–60. Veronese, Nicola, and Jean Yves Reginster . 2019. ‘The Effects of Calorie Restriction, Intermittent Fasting and Vegetarian Diets on Bone Health’. Aging Clinical and Experimental Research 31(6): 753–58. http://dx.doi.org/10.1007/s40520-019-01174-x. 18

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