Why do vegetarians and vegans go vegan or vegetarian?

Should I go vegan?" Whether you should go vegan, or not, is wholly up to you. A vegan diet takes more careful planning than does a lacto-ovo vegetarian diet though.

Closer attention to what is eaten needs to be given. However protein isn't that difficult to get protein in reality, this includes the complete proteins, that are classed as the ten essential proteins. In truth a properly balanced vegetarian, or even on vegan diet, makes it difficult to not get enough protein.

Becoming a vegan though has no special health benefits, as some will claim, or otherwise allude to. Also with a vegetarian diet supplementation of vitamin B12 maybe needed, as there are no known plant based sources for it. While there are vitamin B12 analogs, it's believed that those analogs may actually inhibit the body properly absorbing the bioavailable vitamin B12.

As for vitamin D (specifically vitamin D3) there is only two sources for it, one occurring naturally outside the body producing it. The one natural is in lichen. The other is through the irradiation of certain mushrooms which are the portabella, and shiitake mushrooms.

About eighty to ninety percent of Americans do get enough vitamin D. A deficit of vitamin D along with vitamin B12, requires a blood test. There is though a vegan compatible source for vitamin D, in the form of vitamin D2, which the body can convert into vitamin D3.

Here is an example of a days meals, with snacks included, of a lacto-ovo vegetarian diet. Which is followed by a nutritional breakdown at the end of the day, that's based on a two thousand calorie a day diet, with room for some other foods to be added, to help cover any nutritional shortages. The example I gave was put together first off the top of my head, before I started to look at the nutritional values.

For a vegan diet, the egg, cheese and yogurt, can be swapped out for vegan appropriate versions, however that would also alter some of the nutritional values somewhat. Breakfast One cup old fashoined rolled oatmeal One cup of dairy milk two percent One large hard boiled egg One cup of orange juice Mid morning snack One cup of blueberries Lunch Three ounces of Swiss cheese Three ounces of celery One cup of cooked broccoli Afternoon snack One cup of yogurt Dinner One cup of baked sweet potato One cup of navy beans One cup of eggplant Evening snack One cup of cantaloupe Calories about 1824 Dietary fiber 169 percent Protein about 76 grams Carbohydrates about 92 percent Fats and fatty acids about 81 percent Omega three fatty acids about 745 grams Omega six fatty acids about 3820 grams Vitamin A 918 percent Vitamin C 511 percent Vitamin D 35 percent Vitamin E 27 percent Vitamin K 196 percent Thiamin 117 percent Niacin 48 percent Riboflavin 125 percent Vitamin B6 89 percent Folate/folic acid 171 percent Vitamin B12 101 percent Pantothenic acid 124 percent Calcium 183 percent Iron 66 percent Magnesium 117 percent Phosphorus 179 percent Potassium 131 percent Sodium 37 percent Zinc 95 percent Copper 85 percent Mangnese 249 percent Selenium 110 percent Cholesterol 101 percent Phytosterols about 19.4 micrograms Other nutrients Choline about 414 micrograms Betaine 73.1 mg Fluoride 50.1 mg Starches about 90 Sugars about 103 grams Closing notes: An over in the following care needs exercised with, due to being extremely high in Vitamin A. Vitamin K is almost double, as these are fat soluble vitamins and can build up in the body.

Calcium, and phosphorus are also a bit high. Vitamins D and E are on the low side. The following are low, niacin, vitamin B6, iron, sodium and copper are a bit to low.

As for the dietary cholesterol, that'sa within a good range. Phytosterols should not be confused with cholesterol, and may actually help the body reduce cholesterol. The vitamin C will help with the body absorbing the iron, and possibly help with some of the other essential nutrients.

The human body also handles natural sugars better, and somewhat differently than the processed sugars. Which plant based sugars are healthier than any of the processed sugars.

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