Veganism

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substances, called phytochemicals, which are found in foods of plant origin that promote health and maintain bodily functions (Lipman). Brightly colored fruits and vegetable, whole grains, and beans hold phytochemicals that could lower one’s risk of developing certain diseases. Depending on the type and the color of the food, phytochemicals will either act as antioxidants (protect nutrients) or advert carcinogens (cancer inducing agents) (Lipman; “Phytochemicals”). For example, the phytochemical Phenolic, found in citrus fruits, fruit juices, cereal, and legumes, is known to slow the aging process, reduce the risk for heart disease and tumor, and fight allergies, blood clots, and inflammation in the body (“Phytochemicals”). Consumption of a substantial amount of plant-based food can provide the body with a sufficient supply of nutrients, and detoxify the body from harmful agents (“Declaring”).

Controversy surrounds the vegan diet because of the concern for a loss of essential vitamins and minerals (Craig). An abundance of beans, whole grains, legumes, fortified foods, fruits, and vegetables need to be incorporated in a vegan’s diet in order to ensure an adequate amount of nutrients in the body (“Declaring”). “ The American Dietetic Association supports a vegan diet as a completely safe way to meet all of your nutritional needs, but like any diet, if it’s not well-rounded it can put people at risk for nutrient deficiency.” (Zumpano qtd. in “Declaring”). Most people are concerned with the possible shortfalls of vitamins B-12, D, and Long-Chain n-3 (omega 3) fatty acids on a plant-based diet. Omege-3 fatty acids occur in two major forms: alpha-linolenic acid (ALA) and, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is present in vegetable oils, green vegetables, and some nuts, and EPA and DHA exists in fish. Both forms are beneficial to the body; however, there is controversy over what a healthy amount in the body is (Sacks). Since the vegans’ exclude fish from their diets, they risk having a deficiency of EPA and DHA (Long-Chain n-3), which is vital to cardiovascular health, eye functions, and brain functions (Craig). In the past, people feared developing Rickets (the softening of bones in children) and Osteomalacia (the softening of bones in adults) from a lack of vitamin D. Today, researches suggest that vitamin D levels may be linked to several disease, including fibromyalgia, rheumatoid arthritis, multiple sclerosis, and depression. Some researchers claim that the recommended vitamin D levels are too low; however, according to The Institute of Medicine, the recommend levels are accurate. Studies suggest that vegans have lower levels of vitamin D than non-vegan, but still sufficient (Norris). Exposure to sun, consumption of fortified foods, and supplements can boost vitamin D levels in humans (Norris: Craig). All of the essential nutrients exist in fortified foods and supplements (Craig). A spokeswoman for the American Dietetic Association stated, “Properly planned vegan diets are healthy, nutritionally adequate and may provide health benefits in the prevention and treatment of many diseases," (Sheth qtd. In Thompson).

With the growing popularity of a vegan diet, society is becoming more aware of human and environmental health. If the vegan population continues to grow, obesity issues and disease-mortality rates may decrease, animal populations may grow, and land availability may increase. Some chose to follow in the footsteps of some celebrities and experiment with food, while others cling to the standard American diet. It has either been pegged as the key to healthier body and a humane way of life, or the diet that slowly depletes the body of essential nutrients. Either way, the vegan diet has reached the mainstream.

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