10 life-changing health benefits of being a vegan

From mood swings to skincare, how being a vegan could impact your health and wellbeing
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Geeta Sidhu-Robb3 November 2017

From our mood to our immune system, the vegan lifestyle provides us with a vast array of health perks.

Holistic health specialist, nutritionist, raw chef and life coach Geeta Sidhu-Robb shares her top health benefits of following a vegan diet.

1. Nutritional value

Several studies have reported that vegan diets, when followed correctly, tend to contain more fibre, antioxidants, potassium, magnesium and vitamins A, C and E. Vegan diets are packed full of essential nutrients, but in the absence of meat, it is vitally important that we make sure we are still consuming all of the correct amounts of proteins in other forms.

Protein is made up of small parts called amino acids, which aid your metabolism and help to keep you muscles, skin and organs healthy. Vegan options include nuts, peanut butter, seeds, grains and legumes.

Iron is another key nutrient and plays a crucial role in the production of red blood cells which help to carry oxygen throughout your body. Good sources include or iron includes beans, broccoli, raisins, wheat and tofu.

2. Our moods

Research has revealed that vegans may be happier than their meat-eating counterparts. In fact it was discovered that vegans and vegetarians had lower scores on depression tests and mood profiles when compared to fish and meat-eaters. There is an element of freshness to most plant based dishes, especially when it comes to organic produce – so this is bound to purify our minds and keep our thoughts positive.

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3. Disease prevention

Due to the fact that they contain fewer saturated fats, vegan diets have been shown to reduce heart disease risk and what’s more, data shows conclusively that vegans and vegetarians suffer from fewer diseases caused by a modern Western diet (e.g. coronary heart disease, hypertension, obesity type 2 diabetes, diet-related cancers, diverticulitis, constipation, and gall stones, among several others).

Why? This can be attributed to a higher intake of fibre, phytonutrients, antioxidants, flavonoids, and carotenoids. Foodborne illnesses, bacteria, parasites, and chemical toxins are more common in commercial meat, poultry, and seafood when compared with plant foods, (particularly organic fruits and vegetables). Vegans also consume less processed food as a rule.

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4. ​​Fewer migraines

As well as playing its role in reducing the risks of certain diseases, the vegan diet can also help to reduce the onset of migraine attacks. Migraines are often linked to our diets and food is a common trigger. Foods like chocolate and cheese are also common culprits. Vegan diets, especially organic ones are much purer and much less likely to be triggers for an attack.

5. Weight loss

A bonus to sticking to a vegan diet is the positive effect it has on our figure. Vegans typically weigh less as a result of a diet comprised of fewer calories in the form of grains, legumes, nuts, seeds, fruits, and vegetables. Vegans are also generally more aware of healthy food and therefore tend to eat better. Plant foods tend to be easier on your digestion too.

6. Improving athletic performance

While most active individuals focus on protein intake, more and more athletes follow a high-carbohydrate, good-fat, and vitamin and mineral-rich vegetarian diet for optimum sports performance. Conflicting studies exist, but the number of world-class vegetarian sportsmen continues to rise, world tennis stars and sisters Venus and Serena Williams for example, announced they were going vegan in 2011.

7. Our skin

Vegans tend to have better vision and less macular degeneration – all that extra vitamin c and consequent collagen leads to much better skin.

8. Protecting the environment

A plant-based diet is better for the planet as it requires much less energy and farmland to feed a vegan. The production of meat and other animal products places a heavy burden on the environment– from crops and water required to feed the animals, to the transport and other processes involved from farm to fork. The vast amount of grain feed required for meat production is a significant contributor to deforestation, habitat loss and species extinction. Protecting the environment is beneficial to us all.

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9. Balancing hormones

Hormones such as oestrogen can be responsible for causing breast cancer if levels become too excessive. A New York study found levels of oestrogen can be increased by animal fats. Vegans have significantly lower oestrogen levels than non-vegans, in part because of the lower fat content of their diet. In addition, they have more of certain carrier molecules, called sex hormone binding globulin, which circulate in the blood and have the job of holding onto sex hormones– keeping them inactive until they are needed. Fatty foods do the reverse: they increase oestrogen.

10.Longevity

Vegans have been found to enjoy longer and healthier lives when compared to meat-eaters.

Five-day vegan diet plan

Monday

  • Breakfast: Fresh Fruit and Porridge with nuts
  • Lunch: Smashed Chickpea and Avocado Salad (or with Rye bread to make sandwich)
  • Dinner: Baked sweet potatoes with med veggies

Tuesday

  • Breakfast: Mango, Banana and Spirulina Smoothie
  • Lunch: Pesto, avocado and spinach sandwich
  • Dinner: Rice, bean and kale bowl with soy sauce Tahini Dressing

Wednesday

  • Breakfast: Buckwheat pancakes with apple and cinnamon
  • Lunch: Rice Noodle Bowl, shredded carrots & ginger with peanut dressing
  • Dinner: Kidney bean, corn and rocket salad

Thursday

  • Breakfast: Tofu and Turmeric scramble
  • Lunch: Roasted Mediterranean Veg & Quinoa salad
  • Dinner: Chickpea flour and tomato omelette with a green salad

Friday

  • Breakfast: Polenta with grilled tomatoes
  • Lunch: Butter Bean Salad with cucumbers and cherry tomatoes
  • Dinner: Coconut curry

Geeta Sidhu-Robb, is the founder and CEO of Nosh Detox. Nosh Detox develops food and juice programmes that address a multitude of health and well-being issues, from treating problem skin, to weight issues, digestive problems to coping with stress and building the body’s natural defences to fight infections.

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