I am vegan
The modern classification of vegetarianism has been formed for more than 100 years, having gone from partial rejection of meat (flexitarianism), rejection of meat, but with the assumption of fish in the diet (peskarianism) to a complete rejection of all animal products, including milk and eggs. Currently, there are mainly two directions: veganism and lacto-ovolacto-vegetarianism. Veganism is the most severe form, including eggs and animal milk (except human breast milk for babies). As a rule, the path to veganism passes through first of all awareness of the ethical problems of modern society and involves the maximum rejection of the use of products obtained through the exploitation and killing of animals.
The word vegan was proposed by the ideologist of this trend Donald Watson in the middle of the last century as an integral part of the first three and last two letters of the English word “vegetarian”. This term was introduced by the “Vegan Society”, founded by Watson in the UK. There are certainly fewer vegans than ovolacto-vegetarians; they make up about 0.5% of the population in some countries. But their lifestyle (see the article “Vegetarian Lifestyle”), as well as the great work of vegan societies in the field of popularization, are very important for many beginning vegetarians and for society as a whole.
It is believed that a vegan diet is depleted in high-grade protein, iron, calcium, and vitamins D and B12. However, a competent diet, including proteins, iron, zinc, calcium, vitamin D, riboflavin, vitamin B12, vitamin A, essential fatty acids, iodine (which may require the inclusion of food additives or products enriched with these substances), can make a vegan diet absolutely full. Competent vegan diets are suitable for people of any age and at any period of life, including pregnancy and lactation, and can also help in the prevention and treatment of many diseases.
The main problem of the vegan diet is filling it with enough protein. Indeed, protein in various types of plant foods can be inferior, however, a combination of various types of cereal and bean products, as well as nuts, can provide the body with a sufficient protein in sufficient quantities. Soy foods are richest in protein. 100 grams of soy cheese in tofu contains an average of 7 to 14 grams of protein. About 35 grams of protein per 100 grams of product is present in soybeans.
The second problem of the vegan diet is the lack of vitamin B12, which is not found in vegetable food sources (ovolacto-vegetarians get it from milk and eggs). The early assumptions of vegans that certain foods, such as spirulina, nori, and barley grass, are suitable sources of non-animal derived vitamin B12, have not stood the test of time. The additional intake of B12 in the form of food additives or products enriched with this vitamin is absolutely necessary in order to avoid the gradual development of anemia.
Deficiencies in the vegan diet of calcium are a myth. It is present in many types of plant and fortified foods. Surprisingly, in sufficient protein, calcium is even more than in dairy! Many types of vegetable milk are specially fortified with calcium. Calcium-rich soybeans, figs, parsley, basil, sesame seeds, nuts, etc.
Thus, following a vegan diet requires an extremely competent and attentive attitude to its composition. The assortment of our store, including the necessary vegan products from all food groups, will help him make such a complete diet:
Vegetable dairy products
Tofu and bean curd
Vegetarian convenience foods
Vegetarian pastas, pastes, hummus
Pasta, noodles, funchoza
Vegan ice cream
Vegetables and fruits
And many many others!