Contents


Preface

Veganism is a philosophy and lifestyle that seeks to exclude the use of animals for food or clothing. A vegan diet is based on cereals, legumes, fruits, and vegetables. Vegans do not eat meat, fish, seafood, eggs, milk, dairy products, or honey, and they do not carry or wear items made of fur, wool, bones, leather, coral, pearls, or any other materials of animal origin. Within the commitment to a vegan lifestyle, there is a group of people who eat exclusively fresh raw fruits, that is, vegetables without heat treatment. This group of vegans follows what is called a raw food diet. Veganism differs from vegetarianism in that it is an entirely plant-based diet, whereas a vegetarian diet sometimes includes products of animal origin, when animals are not killed to obtain these products. These acceptable animal products

In 1944, in Leicester, England, Donald Watson first introduced the term "vegan." Watson, along with several other members of the London Vegetarian Society, wanted to establish a subgroup of vegetarians who do not consume milk or dairy products. As such, Watson and his associates founded The Vegan Society, which advocates for a completely plant-based diet. The newly formed association agreed that the cessation of any form of animal exploitation was necessary to create a more

Most data on the vegan diet is based on the adult population, therefore less is known about the effects of a vegan diet on newborns and children. Children have a greater need for energy and protein than adults do. Protein requirements can be met by consuming vegetables, tofu, beans, whole grains, nuts, and seeds. It is recommended that child and adolescent vegans consume 10 percent more protein than adult vegans. For this reason, low-fiber, vegan protein alternatives such as tofu and seitan may be desirable, as these foods usually result in high satiety and can support adequate protein intake. Because animal foods such as meat, dairy, eggs, fish, and fowl are among the best sources of protein, vegans can sometimes lack sufficient protein in their diets. The American Dietetic Association, however, notes that protein requirements can be met if a variety of plant proteins are consumed. Complementary proteins, specifically, can be very helpful in providing all the essential amino acids required by the body. Complementary proteins are made up of two incomplete proteins, such as beans and rice, that, when combined, form a complete protein. These proteins do not need to be consumed at the same meal, just during the same day. Though vegan diets are often rich in omega-6 fatty acids, they can lack sufficient amounts of omega-3 due to their avoidance of omega-3-rich foods, including eggs, fish, and other seafood. The omega-3 fatty acids found in animal sources, which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are important for cardiovascular, brain, and eye health. Plant foods rich in omega-3, such as flaxseed, only contain another type of fatty acid, known as alpha-linolenic acid. Vegans can purchase soy milk and breakfast bars fortified with DHA as well as DHA supplements derived from microalgae. Because DHA can be retro converted to EPA, sources containing DHA are sufficient for vegan diets. Vitamin D is important for bone health, and low levels have been linked to reduced bone mass. Sunlight exposure is the best source of vitamin D. Therefore, vegans

include eggs, honey, milk, and dairy products.

reasonable and humane society.
