Vegetarian and vegan diet are very trendy. But this change is not just a fashion, but also reflects increasing awareness of awareness of health and sustainability. Romana Hansbauer, dietologist and herself a vegetarian, speaks openly about common myths, health advantages and practical challenges in the “health & happy” podcast.
Vegetable nutrition makes sense from a health point of view. “Studies show that people who mainly eat plant-based suffer rarely from cardiovascular, metabolic or cancer,” says the expert. For example, a higher proportion of fiber and valuable plant substances are responsible for this.
The most common myth: Anyone who dispenses with animal products automatically receives deficiency symptoms. The fact is: Some nutrients are actually critical of vegetarian or vegan diet. “The change to vegetarian or vegan diet should never be thoughtlessly,” says Hansbauer. Well planned, with information from trustworthy sources and in the best case accompanied by dietologists, the change is sustainable and healthy.
Regular medical control is important in order to notice deficits at an early stage. One should pay particular attention to the following nutrients:
- Protein (protein): This is particularly important for cell renewal and immune system. “You really have to lead protein every day, otherwise muscles are simply dismantled,” says the dietologist and adds: “Vegetable protein sources such as legumes, soy products, nuts and full -fledged cereals are essential, but should be combined in order to achieve high biological value.” Example: eat lenses together with potatoes.
- Iron: Vegetable iron is absorbed worse than animal. Tip: Combine iron -rich foods with vitamin C (e.g. oats with fruit), as well as drink coffee and tea afterwards.
- Vitamin B12: This is really only included in animal products. Vegans therefore have to supplement.
- Vitamin D, calcium, zinc and omega-3 fatty acids: The following applies here: Planning carefully, paying attention to enriched products (e.g.: choose plant -based milk alternatives that are enriched with calcium), possibly fall back on nutritional supplements in consultation with experts.
What does a good vegan lunch look like? “Half vegetables/fruit, a quarter side dish, a quarter proteins – and as colorful as possible!” Porridge for breakfast, lens bolognese for lunch and a creative snack in the evening-vegetarian/vegan is by no means one-sided.
By the way: “You don’t have to delete everything. Those who simply use fewer animal products to achieve real advantages for health and the environment.”
Podcast “Healthy & Happy”
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