Every bite of food, every sip of drink that we take is either preventing or promoting disease. Choose wisely...
I advocate a whole foods plant based diet. This way of eating is by far the healthiest for humans, helping to prevent/arresting the development of and in some cases even reversing all the top killer diseases of the western world (including reversing killer number one- heart disease).
Since I starting to eat this way in 2012 I have doubled the strength of my eyesight and cured my chronic tendinitis and hayfever. I have clients that have reversed t2 diabetes, asthma, liver disease, arthritis and ulcerative colitis (some of which you can read about in the testimonials section of this website). Don't just take our word for it though, check out the works of the leading plant based doctors such as T. Colin Campbell, Caldwell Esselstyne, Dean Ornish, Neal Barnard, John McDougall, Garth Davis and Michael Greger.
It's also great for athletes as it is alkalising, anti-inflammatory and easier to digest/eliminate than meat/dairy, etc.
The key is to eat well of vegetables, whole grains, legumes and fruits along with a small amount of nuts, seeds and higher fat fruit such as avocado. Herbs and spices are also very health promoting. Avoid all animal products and processed plant based foods including oils.
Many people eat too much omega 6 and not enough omega 3 essential fatty acids. It may be beneficial for a vegan to balance omega 3 & omega 6 in a near 1 to 1 ratio. Flaxseeds and Chia Seeds are a real asset here as they contain much higher levels of omega 3 relative to omega 6.
As long as we are eating a calorically adequate diet of whole plant foods there will not be much missing in terms of nutrients (in fact plant foods are far superior nutritionally to animal products). However due to the way we sanitise everything nowadays much of the world is now deficient in vitamin b12 which comes from bacteria, so regular supplementation is highly recommended. I favour the cyanocobalamin version which is cheaper and has lots more science to back up it's benefits than other versions. For people living far from the equator with low sun exposure a vitamin d3 tablet is an excellent addition too. Most d3 contains animal products but for vegans a version made from lichen is available.
A vegan DHA/EPA supplement may be beneficial to some and included here as an optional extra. I also like to include seaweed in my diet once or twice a week for a good hit of iodine which is deplete in many soils. Drinks-wise I favour water, herbal teas and green vegetable juices.
For larger strength athletes that feel they wish to increase the percentage of protein in their diets there are plenty of vegan powdered supplements out there such as soya, brown rice, pea, hemp and sunflower. I caution people to stick to whole foods as far as possible but if a protein supplement is to be implemented then choose one that is as natural as possible with no artificial additives.