Vegan is currently in hot spot. The reasons for a vegan diet are very different: it may be health reasons or ethical, an allergy or a lactose intolerance. Many have lost their appetite in the many food scandals and now prefer to eat vegan. However, the result is always the same: vegans are generally healthier, fitter and leaner, they are more efficient and feel younger.

Many of these positive effects of the vegan diet are related to the fact that vegans are less likely to be overweight. Obesity is responsible for many modern diseases. By eating vegan foods, you can prevent cardiovascular disease or diabetes and even improve the course of existing illnesses. A vegan diet can protect you from cancer, intestinal diseases, joint problems and migraines, and thus contributes to your fitness.


With a vegan diet, fruits and vegetables are high on the menu. This has positive consequences because fruits and vegetables contain many antioxidants. They protect you from free radicals. Free radicals are blamed for cancer, heart disease or premature aging. In addition, fruits and vegetables are real slimming products - in contrast to animal foods. They deliver no fat and hardly any calories. The result: through a vegan diet you lose weight.



So if you want to lose weight and get fit, a vegan diet can help. However, you should not just delete all animal foods from your diet. Make sure you replace them with vegetable protein sources and that you eat well.

In addition to fruits and vegetables, your vegan diet includes legumes, nuts and seeds, whole grains and healthy fats like rapeseed oil . By the way, Mrs.Sporty's summer vegetable soup with thick beans and peas contains plenty of legumes . That's easy, delicious and very filling!

In addition, grab a so-called superfood in a vegan diet often. They are particularly rich in phytochemicals, vitamins and minerals. Get the power of superfoods - try our Mrs.Sporty recipes with chia seeds, goji berries and walnuts. For lamb salad with walnuts, all you have to do is replace the honey with maple syrup, and you'll have a delicious vegan dish.


If you want to eat vegan, you should know that some vitamins and minerals in plant foods are present only in small trace. Some may also be less well absorbed by the body than from animal foods. We have compiled tips for you on how to get all the vitamins and minerals in sufficient quantities despite a vegan nutrition:

  • Vitamin B12 is almost only found in animal foods. If you eat vegan, you can ensure the supply of this vitamin by taking tablets or an enriched toothpaste. Because vitamin B12 is very important for cell metabolism, the nervous system and the formation of red blood cells.
  • Vitamin B2 is important for metabolism. It is abundant in dark leafy vegetables, broccoli, cabbage, amaranth and oatmeal. Therefore, in a vegan diet, especially go for these healthy foods often.
  • Make sure your vitamin D depots are replenished by walking regularly in the sun.
  • Vegans tend to consume more iron than meat eaters. Vegetable iron is abundant in beans , green vegetables, dried fruits or millet. Our tip: Choose Mrs.Sporty millet instead of wheat as the basis for the vegan couscous recipe . Already you get an extra helping of iron. But plant iron is harder for the body to develop. As a vegan, you can make it easier for the body by taking vitamin C, such as a glass of orange juice.
  • Even with a vegan diet, it is important that your body is sufficiently supplied with iodine. Use iodized table salt.
  • Your body absorbs zinc from whole grains and legumes. With a balanced vegan diet you get zinc to a sufficient extent.
  • Calcium is important for the bones. Many believe that it can only be absorbed from dairy products in sufficient quantities. Do not worry: vegetables such as broccoli, fennel and cabbage, as well as rocket, sesame, hazelnuts, almonds, watercress and parsley are good calcium suppliers. With a nutritionally balanced vegan, you take enough calcium. There are also calcium-fortified soy and rice drinks and calcium-rich mineral water. This is ideal for vegans. Did you actually know that meat is a calcium predator?

By the way, you do not have to be afraid that you are consuming too few proteins to build muscle if you eat vegan. Your need is supplied by plants in a vegan diet. Excellent sources of vegetable protein are legumes, sweet lupins, nuts, seeds and grains. Our protein tip: Vary your vegan couscous dish by replacing the couscous with quinoa, Because quinoa is a top source of protein - 13.8 grams of protein per 100 grams. Enojy your meal!

October 12, 2016
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