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  • What is B12?
    It is a vitamin produced by bacteria that participates in the formation of red blood cells, in the nervous system and in the replication of cells. Normally, it is incorporated as a supplement in animal feed, so people who do not eat meat should supplement this vitamin. However, the amount of vitamin B12 in meat is low and can easily be lost during preparation. It is recommended that all people, regardless of their eating style, control their B12 levels to avoid deficiencies.
  • Is it okay if I eat spirulina to get B12?
    No, since the vitamin B12 in spirulina is an inactive form that does not fulfill its function in our body. Also, if taken along with a vitamin B12 supplement, it can cause the vitamin to not be absorbed properly.
  • Do I have to supplement vitamin B12? I eat?
    Yes, people who do not eat animals have to supplement vitamin B12. There are several brands of supplements of this vitamin in the form of pills, powder, drops or injections. You can also consult your doctor or nutritionist to choose the option that best suits your requirements.
  • Where do you get protein on a meatless diet?
    Of all vegetables, legumes (lentils, beans, chickpeas, soybeans), soy derivatives (soy beverage, soy yogurt, and tofu, and pseudocereals (amaranth, buckwheat, quinoa) are the main sources. of protein Nuts, seeds and cereals complement our daily protein intake.
  • Can I be vegan if I do sports?
    Sure! Even great athletes follow this type of diet to improve their performance. A vegan diet is completely compatible with any type of exercise. Also, if you so desire, there are many 100% vegan protein supplement options for athletes today.
  • What are the special care to have a good performance in sports with a vegan diet?
    It is important to have a sufficient intake of calories. Naturally a vegetarian diet is high in carbohydrates, vitamins, and antioxidants, which can help athletes with training, performance, and recovery. If you practice bodybuilding and require more protein, no problem, there are plant-based protein supplements on the market.
  • Why is it wrong to eat eggs and milk?
    The milk and eggs come from industries that are very cruel to animals. In addition, diets free of these products can be much healthier.
  • Do plants feel pain?
    No, plants lack a nervous system and pain receptors.
  • Is it difficult to be vegan?
    Nope! Once you learn how to obtain the main nutrients, you will see that you can eat without problems and even replace some ingredients to eat your favorite dishes. Without a doubt, you will also be surprised by how rich and tasty vegan diets can be.
  • How am I going to be healthy if I don't eat meat?
    You can get all the nutrients you need through foods of plant origin, and this type of diet is related to health benefits and can prevent and reverse cardiovascular problems, diabetes, obesity, hypertension and dyslipidemia (high cholesterol), as well as some types of cancer.
  • I always feel hungry if I don't eat meat, what can I do?"
    If you constantly feel hungry, you may need to consume more calories. You should look for foods that allow you to feel full energy throughout the day. Also, you can consume products with high levels of fiber, such as whole grain flours and cereals.
  • Isn't it very radical to be vegan?
    Many people consider a plant-based diet extreme or radical, but there is nothing wrong or radical about wanting to respect animals, protect the environment, and benefit human health with a 100% plant-based diet.< /p>
  • Can children be vegan?
    Yeah! Vegetarian and vegan diets have been endorsed since pregnancy by large nutrition institutions.
  • What are the special care we should have with vegan children?
    Meal planning is important for the growth of all children, not just vegans. It is important to pay attention to certain nutrients such as protein, iron, vitamin B12, vitamin D and zinc. By planning well how to obtain these nutrients, the child will be able to be healthy and at the same time develop eating habits that will be good for their health at all stages of their lives, such as the consumption of fruits, legumes, nuts and seeds.
  • Can a pregnant woman be vegan?
    Yeah! But, whether or not you eat a vegan diet, it is important that your diet be guided by your nutritionist to avoid complications in your health or that of your baby.
  • What are the special care that we should have with pregnant vegans?
    It is important that this process is guided by a nutritionist. During pregnancy, all pregnant people (vegan or not) should take Iron, Omega 3 and Vitamin B9 (folic acid) supplements. For pregnant vegans, vitamin B12 is very important, as well as gaining weight, so it is advisable not to skip meals to get a good amount of calories. As in pregnancy, it is important that adequate intake and maintenance of these vitamins and minerals be maintained during lactation to ensure good nutrition for the baby.
  • Don't we need meat by nature?
    No, what we need are certain nutrients, which can also be obtained from plant sources. The only vitamin that non-meat eaters need to supplement is B12, but even meat eaters may need this supplement as well.
  • Where do I get calcium if I don't drink milk?
    There are various plant sources of calcium, such as cooked spinach, beets or beets, almonds, toasted sesame or fortified products, such as many milks or vegetable drinks.
  • Is it the same to drink vegetable milk than cow's milk?
    It depends on the non-dairy milk, because not all of them are the same. If it is fortified with calcium, it will be equivalent in this nutrient. In terms of protein, vegetable soy milk is very similar in its contribution.
  • If I only eat plants, won't I get anemia?"
    No, since we can find iron in plant sources such as legumes, green leafy vegetables, nuts, whole grains, and seeds.
  • Is it expensive to be vegan?
    No, you can eat a nutritionally adequate diet without spending too much. Legumes, vegetables, fruits and grains are cheap and are the main foods in a vegan diet. Although there are substitutes that are more expensive, they are not necessary elements for a balanced diet. Studies carried out in Brazil reveal that the vegan diet is not more expensive, especially if we choose to consume fewer industrialized products.
  • Can I get Omega 3 on a vegan diet?
    Yes, there are plant sources such as flaxseed, chia, and walnuts that provide this nutrient in a plant-based diet.
  • What tips can help me follow a vegan diet?
    Choose a wide variety of fruits and vegetables for your diet. Eat colourful! Choose foods high in fiber such as oatmeal, whole grain flour or whole grain cereals. Include good sources of protein in most of your meals such as beans, lentils, chickpeas, soy alternatives or peanuts. Eat nuts and seeds daily, especially those that are rich in omega 3 such as chia, flaxseed and walnuts. Eat calcium-fortified foods every day like tofu or non-dairy milk. Check your vitamin B12 levels periodically so that a professional can indicate the appropriate supplementation for you Ask if you should supplement your vitamin D during the fall and winter if you don't have sun exposure where you live. Prefer oils with monounsaturated fats such as canola or olive Drink six to eight glasses of water a day Keep moving, be physically active
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