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Angelique N. Ballweg

Professor Sobocinski

22.SP.ENG.1201.514

March 15, 2022

Literature Review

In today’s overabundance of social media providing constant insight into the growing

problem of climate change caused by man’s excessive production of goods, plastics and factories

galore and the methane gas produced by the cows America eats as meat and uses for dairy it

makes anyone wonder how they themselves can make good lifestyle choices and not contribute

to our inevitable climate crises and the demise of their own health at the same time. Not to

mention the spiritual toll of the collective beings on our planet and the unnecessary slaughter and

inhumane treatment of other sentient beings for the benefit of caloric and dining pleasure. One

way to do your part, while also giving yourself a healthy and strong lifestyle, reducing your food

costs, and potentially living longer is to become a vegan. If you were to make the choice to be

vegan, how would you go about making sure your body achieved the correct nutritional intake

daily? How would you live among other non-vegans? The question is “How to Obtain Proper

Nutrition as A Vegan.” This encompasses researching not only physical caloric nutritional value

and intake but health benefits including Emotional Nutrients which includes lifestyle, dating,

pregnancy, and continued pursuit of quality filled throughout a lifetime of longevity.

For me, it was not a choice, but my only option. Most people choose to be vegan. We are

vegan by default. When I became pregnant, I could no longer smell, chew, or swallow animal

products. My son was born with a milk allergy and refuses to any animal products including fish
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and eggs. We love animals, eating them would be against our belief in respecting living

creatures.

During my pregnancy with my now nine-year-old son, “What to Expect When You’re

Expecting” provided a litany of must eat items daily to ensure a healthy baby. I found myself

eating new and exciting things like black strap molasses and kale. It took all day to manage,

research and find the foods I was supposed to be consuming for the sake of the baby. I learned

there was more to life and eating than what I grew up with. “What to Expect When You’re

Expecting” for pregnant women, or for anyone interested in becoming pregnant, provide the

intended audience with a plethora of nutritional information for the healthy development of a

growing fetus. This is of particular importance to the vegan or vegetarian mother to be. It is a

widely published book with millions of copies sold and it has reviews by many nutritionists and

doctors.

What exactly do humans need in the form of nutrition, and more specifically what do

vegans need, protein, vitamins, and amino acids. Where are they found? According to my

research Paul Allen of BBC’s Good Food tells us that vegans are often lacking in calcium,

vitamin D, iron, vitamin B12, zinc and omega-3 fatty acids. He continues to inform us that a

good vegan diet requires important protein such as beans, lentils, chickpeas, tofu, soya versions

of milk substitutes. Other nuts and seeds for essential amino acids include cashew, pistachio,

flaxseeds, chia seeds, peanuts, pumpkin seeds, quinoa, and buckwheat. This BBC’s “How to

guide in Good Food” for an audience of people concerned about their nutritional health and as

the BBC is a United Kingdom based and government run entity, so this provides for excellent

reliability.
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Who is a vegan and what are five specific protein sources to support vegan diet?

Published in 2020 the Hindustan Times (New Delhi) an EBSCO source with the vegetarian

Indian population in mind provides the greatest reliable information on protein sources stating

the five best sources are edamame (soybean), tofu, flaxseed, lentils, and beans. On being a

vegan, “It primarily includes the consumption of plant-based food products and excludes

everything that is animal-based. In other words, vegans forsake the intake of all dairy products,

eggs, and meat.”

“Pros and Cons of Veganism: Everything You Need to Know” by Olga Adereyko, MD

which is published on a website dedicated to women’s menstrual health and written by a doctor,

provides us with long lasting health benefits of veganism which include, but are not limited to;

Decreased chance of; developing certain cancers, cardiovascular and heart disease. Vegans

experience weight loss and improved blood sugar control. This article’s audience are women

who menstruate or men who read about women who menstruate. The credibility of the article

comes from the ethos of the doctor writing it. It is a reliable article, and it lines up with and is

coordinated with most of the other articles I have found during my research.

It continues to discuss climate change and sustainability when they say, “Breeding,

raising, and feeding animals for consumption depletes natural resources. More than half of the

world’s crops go towards food production, and 60 percent of deforestation occurs as a result of

cattle-raising and other agricultural practices. These valuable resources could otherwise be

utilized for growing plants to feed a greater number of people.”

And providing opposing viewpoints by pointing out the negative side effects; “Going

vegan side effects sometimes include anemia, disruptions in hormone production, vitamin B12
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deficiencies, and depression from a lack of omega-3 fatty acids.” It is “crucial to include plenty

of proteins, vitamin B12, vitamin D, iron, calcium, iodine, zinc, and omega-3s in your diet.”

The article continues with “Some of these nutrients are added to fortified cereals, plant

milks, tofu, and nutritional yeast. Legumes and dark, leafy vegetables provide iron and calcium,

while tofu is a great source of protein, calcium, and zinc. Lastly, omega-3s, such as DHA and

ALA, can be found in walnuts, canola oil, soy products, and ground flaxseed.”

My research let me to find an aid to assist in providing lifestyle and emotional nutrients

for the dating vegan. I have found it downright impossible to have a complimentary love

relationship with a person who does not share my opinions on food and the observation of

veganism. Sinclair Library database news PR Newswire published an article announcing the

success of a new app for dating for vegans, vegetarians or anyone transitioning. This resource is

especially important to me, and the audience would for the intended user in the category of

supporting the spiritual nutrition of a vegan. According to PR Newswire. March 5, 2020, there is

a new and remarkably successful dating app for vegans and vegetarians or people transitioning.

“Veggly, a specialty dating app for vegans and vegetarians, has demonstrated significant growth

since mid-2019, with more than 100,000 people now signed up to find and connect with Veg-

Matches who share their eating habits, values, and lifestyle.” There is hope to find like minded

people in online networking for vegans!

Another perspective is French and was also found on the Sinclair Library database as it

details the nutritional needs of growing and developing adolescents who are vegan or vegetarian.

“Vegan diet in children and adolescents.” Recommendations from the French-speaking Pediatric

Hepatology, Gastroenterology and Nutrition Group (GFHGNP) discusses, “Regular dietary

monitoring is essential, vitamin B12 and vitamin D supplementation is always necessary, while
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iron, calcium, docosahexaenoic acid, and zinc should be supplemented on a case-by-case basis.”

This is a non-USA based medical opinion which provides us with an alternative country

viewpoint on the matter. The audience is intended to be more from the medical community

however it is available to laypersons. The context is relevant as it points out two items that were

only found in this research item that “docosahexaenoic acid, and zinc” were particularly

important supplements to be aware of if one is pursuing a vegan diet.

Now that we have established the key points of who is a vegan, we will look at

alternatives to becoming a strict vegan in our seventh and last article, “Vegan Diet - Foods You

Can and Cannot Eat, Benefits and Risks.” On WebMD by Stephanie Watson who says, “If

removing all animal products from your diet feels overwhelming, try a less strict approach. Some

diets focus on plants, but still leave wiggle room for other types of foods: Pescatarian: no meat

and poultry, but you can still eat fish” or there is “Lacto-ovo vegetarian: plant-based diet, plus

dairy and eggs” and finally, “Flexitarian: plant-based diet that on occasion includes animal

products.” For those transitioning or having difficulty adhering to the strictness of a socially

aware and health-conscious sustainable way of living.

In conclusion, becoming vegan, or some alternative variations, can provide a longer and

healthier life for those willing to make an effort. There is a growing abundance of readily

available and reliable information to ensure a successful attempt at achieving the proper

nutritional intake, both caloric with protein, calcium and essential amino acids and tools to fulfil

an emotional prescription for the synthesis of body, mind, and soul.

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Works Cited

Adereyko, Olga. “Pros and Сons of Veganism: Everything You Need to Know.” Flo.health - #1

Mobile Product for Women's Health, 24 Apr. 2020,

https://flo.health/menstrual-cycle/lifestyle/diet-and-nutrition/pros-and-cons-of-veganism.

Allen, Paul. “What Would Happen If Everyone Went Vegan?” BBC Good Food, BBC Good

Food, 11 Aug. 2020, https://www.bbcgoodfood.com/howto/guide/what-would-world-look-

if-everyone-went-vegan.

“Dating App for Vegans and Vegetarians Hits 100,000-User Milestone.” PR Newswire, 5 Mar.

2020. EBSCOhost, https://search.ebscohost.com/login.aspx?

direct=true&db=edsgin&AN=edsgcl.616317438&site=eds-live.

Lemale, J., et al. “Vegan Diet in Children and Adolescents. Recommendations from the French-

Speaking Pediatric Hepatology, Gastroenterology and Nutrition Group (GFHGNP).”

Archives de Pédiatrie, vol. 26, no. 7, Oct. 2019, pp. 442–50. EBSCOhost,

https://doi.org/10.1016/j.arcped.2019.09.001.

Murkoff, Heidi Eisenberg, and Sharon Mazel. What to Expect. [Electronic Resource] : Eating

Well When You’re Expecting. 2nd edition, Workman Pub, 2020. EBSCOhost,

https://search.ebscohost.com/login.aspx?

direct=true&db=cat01128a&AN=scc.b2109008&site=eds-live.

“National Nutrition Week: 5 Protein Sources to Supplement Your Vegan Diet.” Hindustan

Times, 4 Sept. 2020. EBSCOhost, https://search.ebscohost.com/login.aspx?

direct=true&db=nfh&AN=2W61873808902&site=eds-live.
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Watson, Stephanie. “Vegan Diet - Foods You Can and Cannot Eat, Benefits and Risks.” Edited

by Kathleen M Zelman, WebMD, WebMD, 6 Sept. 2021,

https://www.webmd.com/diet/vegan-diet-overview.