Veganism
A way of living that excludes all animal-derived products (meat, fish, eggs, dairy, honey), motivated mainly by animal ethics, with specific nutritional implications.
Veganism goes beyond diet (plant-based eating): it is a way of living that excludes animal exploitation (leather, tested cosmetics and so on). In dietary terms, it excludes ALL animal products, including eggs, dairy and honey.
An original angle (real versus false deficiencies): a well-planned vegan diet is considered viable at every age by several nutrition academies, BUT it requires vigilance on specific nutrients:
Certain deficiency (must be supplemented):
- B12: no reliable plant source; supplementation is not negotiable
Real points to watch:
- Omega-3 EPA/DHA: only ALA (flax, chia) is available, with poor conversion → algae oil recommended
- Iron: non-haem, less well absorbed → pair with vitamin C
- Zinc, iodine, selenium: intakes are sometimes borderline
- Vitamin D: as for everyone in winter
- Calcium: possible from plants (but needs attention)
False worries (often overstated):
- Protein: easily covered with pulses, cereals, tofu and seitan if calorie intake is sufficient
A counter-intuitive angle: the main risk of veganism is NOT protein deficiency (a stubborn myth), but B12 and omega-3s. A poorly informed vegan who neglects B12 risks serious neurological damage, while getting their protein without any problem.
As with any diet, a vegan diet of ultra-processed foods (fake cheeses, industrial substitutes, crisps) is unhealthy. A « whole food » vegan diet (unprocessed foods) can be excellent.