Apart from religious reasons, veganism may be due to different motivations. Some of the reasons for a vegan diet are:
· For the Environment: Raising castles for meat will pollute the environment due to their droppings. Aquatic products being caught so much cause genocide to a lot of species. People waste too much food to feed animals, while many are hungry because of a shortage of rice.
· For Mercy: Reduce the suffering of animals without killing them as food for humans. For these people, animals also have the same feelings as humans. They will fear and pain when being slaughtered. So, they think that killing animals for meat is cruel.
· For the Economy: Some vegetarians simply because vegetables and fruits are relatively cheaper or cannot afford to raise or buy animals to eat. A vegetarian lunch is always less expensive than a sumptuous tray of rice in an expensive restaurant full of fish meat.
· For the health benefits: This is the reason why many people are now vegans. The positive effects of vegetarianism on human health have been studied, and scientists always encourage vegetarians. Western people now adopt a vegan diet just for the sake of good health, avoiding the many diseases in industrial society.
Today, Wellanda will help you find out top 10 Healthy Food Group that should be a part of your Vegan Diet
1. Legumes
Legumes are a rich source of nutritious food. What food is called legumes? From a botanical standpoint, legumes are nuts in a long pod that ripens in half when ripe. These include peas, beans, soybeans, peanuts, and lentils (peas). They are a rich source of folate, potassium, magnesium and essential fatty acids
Beans also contain compounds called phytochemicals. Researchers are interested in the compounds' ability to prevent heart disease, cancer, and diabetes.
2. Tofu
Tofu is made from frozen soy milk, gluten-free, and low in calories. This is a familiar food, but not everyone knows all the nutritional value of this food.
A piece of tofu of about 122 grams contains the following nutritional ingredients:
· 177 calories
· 2mg of zinc
· 3.35mg iron
· 178mg of potassium
· 65mg of magnesium
· 421mg calcium
· 15.57g of protein
· 282mg of phosphorus
· 12.19 grams of fat
· 5.36g carbohydrates
· 27mcg (micrograms) folate, DFE
Tofu also provides small amounts of thiamin, riboflavin, niacin, vitamin B6, choline, manganese, and selenium. Besides, tofu is also a complete source of protein so that it can provide all the essential amino acids in the diet. Moreover, tofu also provides you with lots of healthy polyunsaturated fats, especially alpha-linolenic acid omega-3.
3. Hemp seeds
Hemp seeds have the scientific name of Cannabis sativa. Hemp belongs to the family with marijuana (marijuana). However, hemp seeds contain only small amounts of THC - a compound that causes the same effect as a drug made from cannabis. Hemp seeds are particularly nutritious and rich in healthy fats, proteins, and various minerals.
Hemp seeds may reduce the risk of heart disease. It may also be beneficial for the treatment of skin disorders, reduces the symptoms of PMS (premenstrual stress syndrome), and menopause, helps your digestive system work better.
Source: https://traiestegateste.ro/semintele-de-canepa-6-beneficii-pentru-sanatatea-ta/parallax-banner/
4. Flaxseeds
Flaxseeds are healthy food and a good source of fiber. Flaxseeds not only help you protect your health but also support weight loss. The nutritional content of brown and yellow flaxseeds are the same. Approximately 7g of flax seeds contain the right amount of protein, fiber, and omega-3 fatty acids. Besides, flax seeds also contain a lot of different vitamins and minerals.
7g of ground flaxseed contains the following ingredients:
· Calories: 37
· Protein: 1,3g
· Carb: 2g
· Fiber: 1,9g
· Saturated fat: 0.3g
· Monounsaturated fat: 0.5g
· Polyunsaturated fat: 2g
· Omega-3 fatty acids: 1,597mg
· Vitamin B1: 8% of the RDI
· Vitamin B6: 2% of the RDI
· Folate: 2% of the RDI
· Calcium: 2% of the RDI
· Iron: 2% of the RDI
· Magnesium: 7% of the RDI
· Phosphorus: 4% of the RDI
· Potassium: 2% of the RDI
The health benefits of flaxseeds are mainly due to omega-3 fatty acids, lignans, and fiber.
5. Chia seeds
Chia seeds are a superfood that has a great source of energy and effects on the human body. There are high levels of omega-3 fatty acids in chia seeds, which help increase HDL cholesterol and help protect against heart disease and stroke. Besides, chia seeds also carry a large number of antioxidants, magnesium, zinc, iron, calcium, and essential fiber for the body.
Chia seeds are effective for weight loss because they can help you feel full longer. According to research, you can reduce the amount of food you eat by mixing chia seeds with yogurt. This will increase the feeling of fullness when eating. So eating chia seeds can help you lose weight safely and progressively.
Chia seeds are an excellent antioxidant. Over time, the skin will gradually age, becoming more wrinkled and worsened. Wrinkles, crow's feet appear due to a lack of collagen and essential nutrients to extend the life of the skin. Omega 3 ALA combines with antioxidants and proteins in chia seeds to slow down the aging process. It helps filter harmful substances in the body and eliminate them out to help you have healthy, youthful skin.
6. Seaweeds
Seaweed is rich in nutrients and is essential for healthy blood and nerve tissue. Seaweed is an excellent source of calcium, folate, B vitamins, and magnesium, particularly iodine.
Seaweeds contain alginate, which can help prevent the fat formation in the gut. Studies show that it can also reduce the level of obesity through alginates that can block fat-digesting enzymes. It contains peptides that effectively reduce blood pressure, which can help reduce the risk of heart disease. Some seaweeds like arame and hijiki are high in soluble fiber, which helps promote detoxification. It cleans the intestines from toxins like those found in toxins from cigarette smoke.
Work cited:
Petre, Alina. "Vegan Food List: 11 Foods That Healthy Vegans Eat." Healthline, Healthline Media, www.healthline.com/nutrition/foods-vegans-eat.
Leech, Joe. "Legumes: Good or Bad?" Healthline, Healthline Media, www.healthline.com/nutrition/legumes-good-or-bad.
"Flax Seeds." Nutty Yogi, nuttyyogi.com/products/flax-seeds.
Gunnars, Kris. "11 Proven Health Benefits of Chia Seeds." Healthline, Healthline Media, www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds.
Nutritionist, Jo Lewin - Registered, et al. "The Health Benefits of Seaweed." BBC Good Food, 6 Apr. 1970, www.bbcgoodfood.com/howto/guide/health-benefits-seaweed.
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