Lvegan option in Italy it almost concerns a million and a half of people. A slightly declining trend among Italians, but strong growth globally. It is noted by theEurispes in the 35th ‘Italian Report’. Those who embrace this diet do so not only for scientific reasonsbut also ethical. On the occasion of World Vegan Day which occurs on November 1stlet’s find out what they are the benefits and possible risks for those who choose this type of power supply. In particular, is it good to adopt it during menopause?
Vegan diet during menopause: the advantages for cholesterol
«Vegan diets, as well as vegetarian ones, are rich in cereals, fruit, vegetables, legumesThat they reduce the intake of saturated fats and cholesterol. And this can certainly be an advantage for them menopausal women. This period of life is mostly associated with hypercholesterolemia. The decline in estrogen and weight gain also leads to an increase in abdominal circumference and cholesterol in 80% of women. This is why a vegan diet reduces the risk of cardiovascular diseases”, explains the Doctor Elisabetta Macorsininutritional biologist at the hospital Humanitas Castellanza Mater Domini And Humanitas Medical Care Milan.
The right amount of calcium
«During menopause the woman must take at least 1200 mg of calcium per day. We know well that the main source of calcium are cheeses. But how to reconcile this need with hypercholesterolemia? We can help ourselves with products that come from nature, never missing from our dietvegetables such as chicory, broccoli and spinach, but also legumes such as beans, and especially oil seeds such as hazelnuts and almonds which are rich in calcium. Just open your mind a little. We must then not be fooled by the so-called “vegetable milk”: it is a drink, not milk. Fortunately, the wording on the packages has now changed and must be specified: “drink based on…”. The risk is to think of taking nutrients that do not exist in that type of product”, underlines the expert.
Vegan diet: when it should be avoided
«This diet, where not supplemented with the help of a nutritionistcan expose you to various nutritional deficiencies. Despite theWHO you underline the importance of fruit and vegetables in our daily diet and in your guidelines you recommend the consumption of 5 portions a day, however some fundamental nutrients for the body are not sufficiently represented in vegetables. In particular, vegans could demonstrate by saying no to milk, dairy products and eggs deficiencies of vitamin B12, vitamin D, calcium, iron, zinc, omega 3 fatty acids. Furthermore, while a completely plant-based diet, if integrated, may be good for healthy people, it is inadvisable where deficiencies already exist or where subjects with irritable bowel syndrome», warns Doctor Macorsini.
The benefits for the environment
«According to a study published in Nature Fooda vegan diet uses about half the water and produces a quarter of the greenhouse gas emissions compared to someone with a high meat consumption.
But if the vegan choice is simply dictated by the noble objective of safeguarding the environment, then it must be underlined Even diets with reduced meat consumption allow you to save stress and resources on the environment, in significant percentages, weighing on the planet up to a third less than those rich in meat. Therefore, rather than giving up all foods of animal origin, you can adopt one “imperfect” vegan diet That it is good for the environment and avoids deficiencies for the person», concludes Dr. Macorsini.
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