The food that comes from animals include dairy products, eggs, poultry, fish, meat, and several others. The practice of veganism is not restricted to diet. It also prohibits the consumption of materialistic products that are made out of animals. Eating meat is not only harmful to the animals but also to the environment in general. Many people adopt a vegan lifestyle because of their love for animals. 

The popularity of vegan diet has also increased ever since the practice of dieting began. In their attempts to get healthy and stay fit, many are trying to find the most appropriate diet. Vegan diet can be quite helpful in weight reduction. It only includes the consumption of plant-based foods and food products. However, there are some major disadvantages of being a vegan as well:

1. Leaky gut

Since a vegan cannot consume any kind of animal protein, their major sources of protein are legumes. Proteins present in these plant-based sources also contain some anti-nutrients. Such anti-nutrients inhibit the absorption of important vitamins, minerals, and macro-nutrients. Lectins and phytates are the anti-nutrients present in legumes. 

They come in the way of any form of healthy absorption. As a result, intestinal permeability is increased and this leads to leaky gut. Animal proteins do not have any such anti-nutrients. The protein sources from animals absorb more of the nutrients in your body owing to this reason. 

Leaky gut is a condition which damages the lining of the small intestine through the accumulation of anti-nutrients. As a result, bacteria, toxic waste products, and undigested food particles leak through the intestine and reach the bloodstream.

2. Hormone disruption

Vegans don’t have a stable source of protein. Due to this fact, they have to find protein-rich food products. One such plant-based food is soya bean. It is rich in protein and also has several other macro-nutrients. Processed soy is mostly used by vegans as a substitute for meat. Soy is used for making soy milk or tofu. The unprocessed soya bean products are not that healthy and are not preferred by some individuals. 

Soya beans also have phytoestrogens, which increase the levels of estrogen in the human body. Women are given phytoestrogen as a supplement during their menopause. There can be a certain degree of imbalance in the body owing to an increase in estrogen levels. This creates problems in the body with regards to hormone production.

3. Lack of haemoglobin

Red meat has always been a major source of haemoglobin. Unfortunately, there are far less sources of haemoglobin available for the vegans. Most of the plant-based foods consumed by vegans have iron that lack haemoglobin. This type of iron is not absorbed by the body that readily. The vegetarian as well as vegan diets can lead to the condition of anaemia. It can lead to weakness and fatigue. 

For this reason, doctors often tell vegans to have iron supplements in their daily diet. By using these supplements, the iron deficiency in the body can be reversed. Some vegans resist the consumption of these supplements owing to their side effects. Women who are at their child-bearing age are advised by doctors to turn non-vegetarian to prevent anaemia.

4. Reduction in Omega3 fatty acid

Fish and fish oils contain omega3 fatty acid in good quantities. An increased amount of omega3 fatty acid can be unhealthy for a human body. On the other hand if the amount of the same is decreased significantly, it can have adverse effects. Decreased levels of omega3 fatty acid can lead to depression. Vegan meals don’t even contain fish oil. 

It, therefore, becomes important for them to consume omega3 fatty acid supplements. Omega3 fatty acid reduces the risk of cardiovascular diseases. It also reduces the risk of blood clots and maintains normal consistency in blood. There’s no vegan food substitute that can compensate fully for the absence of fish in their diet.

5. Deficiency of Vitamin B12

Animal foods are the only source of vitamin B12. Vegans are at a higher risk, therefore, of the deficiency in this vitamin. This can lead to some irreversible effects on the body. They are, therefore, advised by the doctors to consume vitamin B12 supplements to prevent certain health conditions. 

They include fatigue, anemia, constipation, weakness, and loss of appetite. Those suffering from a genetic condition called methylenetetrahydrofolate reductase deficiency are at a greater risk. This condition affects the absorption process of vitamin B. It also doesn’t allow the absorption of vitamin B12 into the body. 

It becomes difficult, therefore, for the body to fill that deficiency even by using supplements. Deficiency of vitamin B12 can lead to some serious health conditions. It affects the neurological system of the body, which eventually leads to dementia.

6. Inhibition of zinc absorption

It is also hard for vegans to obtain zinc for the body just like vitamin B12. The vegan food that contain zinc are legumes, seeds, and nuts. Plant-based food products also contain phytic acid, which inhibits zinc absorption. Phytic acid is one of those anti-nutrients that damage the small intestine’s lining.

7. Too much carbohydrate

Vegan meals not only contain anti-nutrient properties but also lack the required quantities of protein. It has been reported that people who are vegans need to increase their intake of carbohydrates. According to the suggestions, the diets of vegans don’t have many options in this regard. 

Thus they need to include carbohydrates in their diet to reach a certain level of satiety. Carbohydrates are present in certain vegan foods, such as legumes. So, the vegans end up consuming carbohydrates in more quantities, which creates imbalance in body’s metabolism. 

This can lead to non-alcoholic fatty liver and deregulation of blood sugar. It is, therefore, extremely important to have a balanced diet with ever macro-nutrient in the right amount. Unfortunately, the vegan diets fail to make this happen.

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The only problem is that they and their loved ones won’t get the right nutrition. For better health, it’s absolutely necessary that you make home-cooking a priority. Here are some of the most surprising health benefits of having meals that are cooked at home:

1. You’ll be eating fewer calories without even realizing it

Meals eaten at restaurants are quite heavy and contain a lot of butter and salt. Packaged foods are even worse, as they contain a lot of sodium and additives. Food prepared at home are certainly more nutritious with fewer calories. The reason is obvious. When you cook meals at home for yourself and your family, you have total control over the ingredients and their quantities. 

You’ll also be sensitive to the needs of your family members. Right from the beginning to the completion of the cooking process, you’ll be involved in it completely. This will make you cook the food using the right quantities of salt and other ingredients.

2. You’ll be more mindful of what you’re putting into your body

There are many who do other things during their meals at restaurants. As a result, they don’t pay attention to what they’re consuming. When you’re in front of the food that you’ve prepared, there are high chances of you eating mindfully. You’ll pay attention to every flavor and component in the food. 

When you prepare your own food at home, you’ll mostly be buying all the groceries yourself. Right from the grocery store to the plate of cooked food, you are involved in the entire process. 

3. You’ll spend quality moments with your loved ones

Spending some quality time with each other is extremely important for the well-being of everyone in the family. There’ll be no room for loneliness. As there’s no loneliness, a lot of disorders associated with it can be prevented. With a little effort from other family members, meals cooked at home can also be more social. 

You can ask your children or your spouse to join you in your kitchen. The younger lot can be given simple tasks. If you’re staying with your friends, you can ask them to help you in the kitchen. You’ll feel immense joy when you serve your loved ones at the dining table the freshly prepared food.

4. You can stimulate your brain

Many individuals in this world are working day jobs that don’t give them much room for imagination. There’s no one with the title of a ‘creative accountant’. Things are a lot different when you’re cooking in the kitchen. You can experiment with ingredients and make some adjustments in the recipes. This gives you a great deal of enjoyment and creative freedom whilst making meals cooked at home. 

Even the medical professionals have spoken greatly about the cognitive benefits of cooking a meal. It is an excellent activity, especially for the elderly people. They can keep themselves busy and their minds occupied with cooking. The process of cooking would also help them develop new skills.

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According to experts, there are certain foods that must be eaten every day for good health. They include a variety of vegetables in addition to lean protein. Upon including foods such as berries, olive oil, and nuts, the risk of some chronic diseases can be lowered. 

A healthy diet is made up of all the food groups, which can improve the intake of essential nutrients. However, there are many people who eat repetitive diets every week. Here are 6 healthy foods that an individual must eat every day:

1. Lean protein

Protein is required for an individual’s healthy growth and development. It is also essential for maintaining muscle mass. Including lean protein in every meal can help balance the levels of blood sugar. It can also avoid the spikes that are the result of eating more quantities of carbohydrates. The inclusion of lean protein in appropriate quantities can help an individual in maintaining concentration and optimum energy levels. 

The amount of protein needed by an individual would depend on several factors, such as age, sex, and weight. The requirement of protein also varies according to the type and volume of activity the person is involved in.

2. Broccoli and other cruciferous vegetables

Cruciferous vegetables have sulfurous compounds in them known as glucosinolates. They are extremely beneficial for the health of an individual. Glucosinolates regulate the pathways of cells and genes. They may also have anti-inflammatory and anti-cancerous effects. Although not yet established, these compounds may also be effective in the treatment and prevention of metabolic syndrome.

3. Colored vegetables

The American Heart Association (AHA) and other health experts have recognized the importance of the Mediterranean diet. It is considered as one of the healthiest diets to eat. The Mediterranean diet and plant-based diets can lower the risk of certain chronic conditions. 

Among them are the cardiovascular diseases and diabetes. One must eat a variety of different colored vegetables every day. It ensures the intake of a range of phytonutrients or the beneficial plant compounds.

4. Berries

The consumption of berries can help people fulfil their daily requirements of nutrients. A study conducted in 2015 had come up with some interesting findings. It suggested that one must eat 100 grams of raspberries, blueberries, or blackberries. This could provide over 50% of an individual’s daily requirement of manganese, vitamin C, folate, and phytochemicals. 

Berries are known to be excellent sources of bioactive compounds, such as flavonoids, phenolic acids, and anthocyanins. As these compounds function as antioxidants, they help prevent cardiovascular diseases. They also lower the risk of certain cancers.

5. Nuts

Health experts suggest that eating nuts daily can bring incredible health benefits. In 2019, a study was conducted with the involvement of 16,217 adults having diabetes. It found that people consuming a weekly serving of 5 or more nuts carried lower risk of cardiovascular diseases. 

The nuts that grew on trees were particularly more beneficial than peanuts in the prevention of chronic conditions. A 2020 study mentioned that some individuals may show reluctance in eating nuts owing to their high fat content.

6. Olive oil

Olive oil is an inseparable part of the Mediterranean diet. Olives are rich in polyphenols that function as antioxidants. They protect the human body against oxidative damage. A study conducted in 2018 suggested that certain phenolic compounds were present in olive oil. These compounds have anti-inflammatory and anti-cancerous properties.

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The healthcare providers assess the height, weight, and BMI of children and can provide some useful insights. They can tell you whether your child needs to lose or gain weight. They can also suggest dietary changes if they’re needed. Among the most important aspects of eating healthy are cutting down the amount of fat and sugar. 

Controlling the quantity of food intake is also of great importance. If the children are given low-fat or non-fat dairy products, the daily fat intake can be controlled. Foods prepared using poultry can also be beneficial. The key is to remove skin, include lean cuts of meats, and consume cereals or whole-grain breads. Children must be given fruit and veggies as snacks. 

A registered dietitian can give you the appropriate directions on how to choose and prepare foods for your family. You must make sure that you are not placing your overweight child on a restrictive diet. Here are a few other ways to develop healthy eating habits in children:

1. Instead of dictating foods, guide the choices of your family

Make a wider range of healthy foods available at home. This would help your kids learn how to make healthier choices in food. All the unhealthy choices such as soda and chips must be left at the grocery store. Another good thing to remember is that water must be served with the meals.

2. Encourage slow eating

When the children eat slowly, they can detect hunger and fullness in a better way. You must ask your child to wait a minimum of 15 minutes to see if they are still hungry. This must be done before offering a second serving of the meal. The brain would have sufficient time to register fullness if it is given time. 

It must be kept in mind that the second serving must be smaller than the first one. You can load the second serving with more veggies, if possible. 

3. Eat your meals together as a family as often as possible

You can make your mealtimes pleasant with sharing and conversations. Mealtimes are not for arguments and scolding. If the atmosphere during a meal is unpleasant, children try to eat faster to leave as soon as possible. As a result, they begin associating eating with stress. 

4. Involve your child in buying of food and preparation of meals

By involving children in buying food, you can teach them about nutrition. You can provide your children with a feeling of accomplishment by involving them in the process of preparing meals. Such activities would give you an idea about the food preferences of your children. Besides, they would be more willing to try the foods they have prepared.

5. Plan for snacks

Constant snacking results in overeating, but snacks can be planned at specific times of the day. This would make snacks a part of your child’s nutritious diet without spoiling his or her appetite during mealtimes. Snacks must be made as nutritious as possible. Your child must not be deprived of some occasional cookies or chips, especially during parties and other social events.

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