The vegan or vegan diet has among its bases not to eat or use any food or product that comes from an animal such as milk, leather and honey. What is veganism? Being vegan goes beyond following a vegetarian diet trend. Veganism is offered as a lifestyle for health care for both people and respect animals and the environment. Vegan diet and respect for animals The vegan diet of a person does not enter any food of animal origin (meat or fish) or even any animal product that is obtained from it but that does not involve death, neither can be consumed no dairy products (milk, yogurt , kefir, cheese, etc..), or honey, no eggs, etc.. Veganism also refuses to

wear clothing or articles made from animal products like wool, leather, ivory, etc.. The argument is based on thinking about how many millions of animals die (living first in an inhumane manner in most of the farms) to meet our "needs." The animals they should consider other human beings who inhabit this planet and we can live with. Veganism is behind the whole philosophy of respect for the animals that we can all learn a lot. Veganism, diet without animal products and health More and more studies linking the consumption of animal fat with common diseases (especially cardiovascular) and yet all nutritionists agree to advise us to increase consumption of fruits, vegetables, seeds, nuts, vegetable oils first pressure unrefined grains and legumes. Veganism seeking a healthier diet through a diet without meat or animal food that comes close to nature with respect. The environment and the vegan diet Each year destroyed thousands of hectares of virgin land to feed cattle only when the grain for animal feed, could feed far more people, it also means the disappearance of animal and plant species. Another factor that veganism is argued that the farms are typically large pollutants because of large amount of slurry that generate and especially the large amount of carbon dioxide generated by gas-producing animals. Drinking water to feed people with a diet without animal products is also lower and that is a very important detail when we see that water is becoming a problem in large parts of the world. Example of a possible vegan diet without animal protein Breakfast A good amount of fruit, the time and in appropriate point of maturity. Lunch A varied salad with sprouts and seeds (sunflower, pumpkin, etc.). Vegetables (steamed, stewed, fried, etc.). Rice with lentils or chickpeas and algae Snack You can take a fruit or dried fruit (raisins, prunes, apricots, almonds, walnuts, etc..) Or a glass of vegetable milk (almond, soy or soybeans, Horchata, etc.) Dinner In winter veganism advises starting with a soup and a salad in summer. Then we can take a vegetable with a vegetable protein (tofu, seitan or gluten, tempeh, textured soy, etc.). Of course each person will adapt its vegan menu to your needs (more or less quantity, more protein, etc.) And climate (colder mean more food hot and hotter invites more raw foods) Veganism and Vitamin B12 Apart from meat and fish, vitamin B12 is found mainly in eggs and dairy products (milk, yogurt, cheese, kefir, etc.). When we follow a meatless diet without any animal product or byproduct we have to consider this issue. Although some plant foods such as miso, tempeh, brewer's yeast or Spirulina contain some B12 many people who follow a vegan or vegan diet chose to take a B12 supplement or eat foods fortified with B12. Others do not take it say they feel good after years of following the vegan diet. As always, each case is different but we must be very mindful of the vitamin B12 to avoid anemia. Adults need about four or five micrograms per day of vitamin D to have their needs met. The doctor or specialist will advise that the dose and the convenience of taking it or not in each particular case. Remember that if you chew the tablet, due to saliva absorption is greater. Finally say that our advice is that before starting the vegan diet or initiate you in Veganism always seek advice from your doctor or dietitian.