At a time when sustainability and health are becoming increasingly important, vegetarian and vegan diets are increasingly in the spotlight. But what drives people to choose a plant-based diet, and what is important in making that choice?
Find out more about the reasons for choosing this diet, its many benefits and potential risks - especially the importance of Omega-3 fatty acids as an essential nutrient in a vegan diet. Also discover our vegan food pyramid, tasty vegan recipes and useful nutrition tips.
Vegan diet - definition and reasons for choosing it
A vegan diet avoids all foods of animal origin. This means that, unlike vegetarians, vegans do not consume fish and meat, but also milk, eggs, cheese, yoghurt and honey.
In Germany, around 900 000 people follow a vegan diet. In Lithuania, only 1.5% of the population eats no meat at all. Of these: vegetarians - 0.7%, vegans - 0.7%, green eaters - 0.1%. However, these figures are steadily increasing. The reasons why people choose a vegan diet are varied. Some people do it for reasons of well-being, others for ethical reasons, and others to protect the environment. Religious reasons or allergies and intolerances also play a role here.
Nutrients to look out for in a vegan diet
Studies show that a balanced plant-based (vegan) diet can reduce the risk of heart disease, certain cancers, type 2 diabetes and obesity. However, there are nutrients in this diet that need to be addressed as they are very important, but may be present in smaller amounts or less bioavailable.Bioavailability refers to the amount of a nutrient that can be taken up and used by the body after absorption from a food or food supplement. This definition describes how efficiently a nutrient is taken up by the body and converted into the bioactive forms required for various physical functions. Essential nutrients:
Vitamin B12. This vitamin is found almost exclusively in animal products (especially meat). Deficiency can cause anaemia and neurological problems. Vegans should take vitamin B12 supplements or foods fortified with it (nutritional yeast or plant milk).
Vitamin D. This vitamin is important for bone health and the immune system. As with omnivores and those who eat only plant-based foods, vitamin D is essential, especially during the winter months, and should be replenished in the body (depending on your individual situation).
Iodine. Among other things, iodine is essential for the normal functioning of the thyroid gland. Iodine is found naturally in marine sources such as fish and seafood or seaweed. On a vegan diet, iodised table salt can be used to meet iodine requirements.
Selen. Plant sources of selenium, such as nuts (especially Brazil nuts), legumes, whole grains and some vegetables, can help meet selenium requirements. However, it is important to note that the selenium content of foods depends on the selenium content of the soil.
Omega-3. Long-chain Omega-3 fatty acids EPA and DHA are not abundant in plant form - only in some seaweeds. A safe source of Omega-3 is marine microalgae oil.
Iron. Plant iron (not haem iron) is present in many plant foods, but is not absorbed as efficiently by the body. To increase absorption, it is recommended to combine foods rich in iron (legumes, nuts, seeds and wholemeal products) with foods rich in vitamin C (fruit, etc).
Potassium. Dairy products such as milk and yoghurt are an excellent source of calcium, which is deficient in plant-based (vegan) diets. Calcium can be obtained from green leafy vegetables (such as cabbage and broccoli), plant-based milk and nuts in this diet.
Protein. To ensure that a vegan diet contains sufficient protein, legumes, nuts, seeds, grains and other plant-based sources of protein should be part of the daily menu.
Zinc. It is found mainly in meat, eggs and dairy products. In a plant-based diet, legumes, nuts and wholemeal products are good alternatives to wholemeal sources of this trace element.
A vegan diet provides most of these nutrients in sufficient quantities if it is carefully planned and specifically supplemented. If in doubt, we recommend periodic blood tests to determine your levels of these nutrients.
The importance of omega-3 in a plant-based (vegan) diet
Those who follow a plant-based diet are particularly deficient in Omega-3 fatty acids. These are "healthy fats" that the human body does not produce itself. Omega-3s have a wide range of effects on the body, as they are part of the membranes of every cell. They lower blood pressure, dilate blood vessels and strengthen the immune system, strengthen the nervous system and improve eye health. They can also help protect against many diseases, including cancer.
The most important are the following Omega-3 fatty acids:
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Alpha-linolenic acid (ALA)
Plant-based products such as flaxseeds, chia seeds and walnuts contain one of the Omega-3 fatty acids. However, the body cannot absorb it, but instead translates it into the other two Omega-3 fatty acids, EPA and DHA. The body can convert ALA into important Omega-3 fatty acids EPR and DHA, but the conversion rate varies greatly from person to person and depends on a variety of factors (such as age, gender, weight and metabolism). On average, the conversion rate is only about 0.5-10%.
The marine Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in marine products such as oily cold-water fish, krill and shellfish, as well as in some seaweeds. Since fish is not available in vegan or vegetarian diets, it is important to ensure that sufficient intakes of EPA and DHA are achieved by using plant-based alternatives such as seaweed oil.
Primary source of Omega-3 - seaweed
Fish has traditionally been considered the primary source of Omega-3. However, on closer inspection, it is clear that seaweed, not fish, is the primary source of marine Omega-3 fatty acids EPA and DHA. Their oils are therefore ideal for meeting daily requirements for this fatty acid, using only plant-based ingredients.
Health benefits of a plant-based (vegan) diet
A well-planned and complete vegan diet offers many health benefits:
- Healthier BMI: Vegans tend to have a lower body mass index (BMI) and lower risk of obesity.
- Heart health: Vegan diets can reduce the risk of heart disease as they tend to be lower in saturated fat.
- Blood pressure regulation: Studies show that a vegan diet can help lower blood pressure, which can reduce the risk of stroke.
- Diabetes prevention: Vegans have a lower risk of developing type 2 diabetes because they tend to have a healthier body weight and increased insulin sensitivity.
- Cancer prevention: A vegan diet rich in fibre (e.g. vegetables and whole grains) and antioxidants (e.g. green leafy vegetables) may reduce the risk of some cancers, including colon cancer.
- Improved digestion: Fibre in a vegan diet can help improve digestion and prevent constipation.
However: A vegan diet does not mean that it is healthy just because it does not contain animal products. It is important to note that a balanced vegan diet requires careful planning to ensure that all essential nutrients are consumed in sufficient quantities and supplemented as needed.
Food pyramid for a plant-based (vegan) diet
This vegan food pyramid reflects the recommended food groups and quantities that should be included in a balanced vegan diet.
Vegan food pyramid
Background: fruit, vegetables and cereals
The base of the vegan food pyramid is made up of whole-grain products (rice, oats, potatoes, sweet potatoes and cereal products), vegetables (about 3 portions a day) and fruit (about 2 portions a day).
Every day: legumes, vegetable proteins (beans, lentils, peas, tofu, tempeh) and milk substitutes.
In moderation: nuts, seeds and oils to ensure adequate intake of healthy fats.
Very little: sweets, snacks.
Adequate fluid intake is also essential - especially non-sweet drinks such as water and teas. In addition, it makes sense to supplement the diet with important nutrients such as vitamin D, vitamin B and omega-3 fatty acids. If in doubt, it is advisable to consult a dietician or doctor to determine your individual needs.