Nutrition #
The Academy of Nutrition and Dietetics #
It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease. Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements.
Source: https://pubmed.ncbi.nlm.nih.gov/27886704/
Australian National Health and Medical Research Council #
Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle. Those following a strict vegetarian or vegan diet can meet nutrient requirements as long as energy needs are met and an appropriate variety of plant foods are eaten throughout the day. Those following a vegan diet should choose foods to ensure adequate intake of iron and zinc and to optimise the absorption and bioavailability of iron, zinc and calcium. Supplementation of vitamin B12 may be required for people with strict vegan dietary patterns.
Source: https://www.health.gov.au/sites/default/files/australian-dietary-guidelines.pdf
British Dietetic Association #
Diets centred on a wide variety of plant foods offer affordable, tasty and nutritious options. Plant-based diets rich in beans, nuts, seeds, fruit and vegetables, wholegrains (such as oats, barley and quinoa) and minimally processed foods can provide all the nutrients needed for good health.
The exception is vitamin B12. This nutrient is not available from plants. You will need to get this from fortified foods or a supplement.
Plant-based eating is recognised as an intervention to improve health outcomes. They could reduce your risk of type 2 diabetes, hypertension, cardiovascular disease and some cancers and may help you manage your weight.
Source: https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html
Italian Society of Human Nutrition #
The evidence reviewed in this paper makes it clear that well-planned vegetarian diets [including vegan diets, see context] that include a wide variety of plant foods, and a reliable source of vitamin B12, provide adequate nutrient intake. For Italians, a healthy and nutritionally adequate vegetarian diet can be obtained by choosing from among the large variety of plant foods traditionally consumed in Italy (cereals, pulses, vegetables, fruits, seeds, nuts, olive oil). Consuming foods from other cultures (e.g. soy products) and processed foods (e.g. seitan, wheat meat, extruded soy) is a matter of personal choice: such foods are not necessary to ensure the nutritional adequacy of a vegetarian diet.
Source: https://www.nmcd-journal.com/article/S0939-4753(17)30260-0/fulltext
National Health Service (UK) #
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.
Source: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/
Heart and Stroke Foundation of Canada #
Vegetarian and vegan diets can provide all the nutrients you need at any age, as well as some additional health benefits. Vegetarian diets often have lower levels of total fat, saturated fat and cholesterol than many meat-based diets, and higher intakes of fibre, magnesium, potassium, folate and antioxidants such as vitamins C and E.
Source: https://www.heartandstroke.ca/healthy-living/healthy-eating/specific-diets/for-vegetarians