What is Veganism/ a Vegan?

Veganism is a lifestyle which does not harm animals by any means. People who are vegan do not eat any products that contain: eggs, fish, poultry, meats, dairy products, honey, and many more animal derived products. They also do not use toiletries, clothing, and cosmetics that’s company has tested on animals or use animal extracted substance. In a nutshell, vegans live a non-animal cruelty life.


Why choose Veganism?

People can choose it for ethical reasons, health benefits, environmental reasons, or promotion of human cruelty free world.


Health Benefits:

  • Going on a healthy vegan diet can…
  • Help with weight loss
  • Clear severe acne
  • Reduce amount of saturated fats
  • Provide more energy when eating a wide variety of carbs
  • Increase amount of fiber, which prevents the risk of colon cancer
  • Increase levels of potassium, calcium, magnesium, vitamin C, and vitamin E
  • Prevents cardiovascular diseases, cholesterol, low/high blood pressure, type 2 diabetes, prostate cancer, colon cancer, breast cancer, macular degeneration, and cataracts.
  • Clear skin
  • Prevention of body odor
  • Stronger nails
  • Lack of hair loss
  • Relief of migraines
  • Fewer allergies

Protein Deficiency?

Rumor has it… Veganism causes protein deficiency. That is wrong!

Legumes such as lentils, beans, chickpeas, peas, and black-eyed peas, nuts, vegetables such as spinach, kale, and broccoli, starches such as potatoes, rice, oats, whole wheat bread, and meat replacements such as tempeh, tofu, seitan, and many other made out of soy products all provide protein to the body. They all provide amino acids needed for building muscles.


Calcium Deficiency?

Rumor has it… Veganism causes calcium deficiency. If you do not drink milk, how do you get calcium?

Soy, almond, rice, oat, and coconut milk are all healthier substitutions for cow milk. In addition to that, kale, broccoli, bok choy, watercress, okra, almonds, soy/rice milk, tofu, blackstrap molasses, oranges, collard greens, tahini, and green beans are all calcium rich foods.


Iron Deficiency?

Rumor has it… Veganism causes iron deficiency. WRONG!!!!

Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulgur, bok choy, raisins, watermelon, millet, and kale are all iron rich foods.

Vitamin B-12

Although vitamin B-12 is only found in meats, the vegan community has found a supplement; it is a flavored mouth spray taken daily to prevent such deficiency.


Nowadays, veganism has been widely spread; there are vegan restaurants, vegetarian restaurants with a vegan menu, or regular restaurant with vegan options. Even if you are in none of these restaurants, one can customize a plate that is  vegan friendly. What is even greater is that all non-vegan dishes can be nowadays turned vegan; the key is to substitute non-vegan products with a vegan-friendly ones. In regards to cosmetics, several companies have declared themselves vegan and cruelty free by not testing their products on animals. Some of which are urban vegan, PETA, and cruelty free international.


By Arwa Ahmed