Veganuary

As the New Year starts, we’re really looking forward to changing old habits and trying something new – which makes the Veganuary Challenge the perfect choice… wouldn’t you agree? 

What does a vegan diet entail?
Those who follow a vegan diet choose to avoid the consumption of all animal products, opting instead for a diet derived purely from plants. And this doesn’t only apply to what they eat – vegans also avoid any clothing and care products that contain animal products.

And what is Veganuary all about?
The campaign has been taking place every year in January since 2014, and it encourages people all over the world to switch to a vegan diet. The aim behind the 1-month challenge is to make people aware of the positive impact that a vegan diet has on one’s own health, the environment and on animals. Last year no fewer than 620,000 people took up the challenge, and 98 % of them would recommend this campaign.

What are the advantages of a vegan diet?
A diet derived entirely from plants can reduce the risks of cardiovascular diseases, inflammatory diseases, Type 2 diabetes and even certain types of cancer (such as bowel cancer). Other important reasons for a vegan diet are animal welfare and eco-friendliness. Because by avoiding animal products, we can all contribute to reducing the number of animals being kept in agonising conditions for food production, and suffering painful slaughter. Another plus point is that the production of plant-based foods consumes fewer resources and creates less greenhouse gas emissions

What positive impact does one vegan month have on a year?
Some of you are sure to be asking whether giving up animal products for one month even has a noticeable effect. Yes, it does! According to an analysis by the Harvard University’s Animal Law and Policy Program, the following significant results were achieved by the Veganuary Initiative in the years from 2014 to 2022:

• 103,840 tons less of CO₂ equivalent produced
• 2 million litres of water saved
• 3.4 million animal lives saved

With a vegan diet, are there any nutrient shortfalls?
It is recommended that we have a balanced, varied diet to cover our nutrient requirements. If we strictly limit any food, or completely exclude certain food groups from our diet, there is always a risk that we are not getting an adequate supply of certain nutrients. Over the long term, this can lead to a deficiency. That’s why vegans need to know a lot about nutrition.

Getting enough of the essential nutrients – Vitamin B12, Vitamin D, Omega-3 fatty acids, iron and zinc – is something that needs very careful attention if you choose a vegan diet.

They are contained in the following foods, amongst others:

• Vitamin D: oily fish, egg yolk
• Omega-3 fatty acids: oily fish
• Iron: dark meat, blood sausage, liver
• Zinc: meat, fish, dairy products

Vitamin B12 – What’s behind this essential nutrient?
Vitamin B12, also known as cobalamin, is in fact not one single vitamin but rather a group of water-soluble vitamins. As a chemical compound it is one of the most complex vitamins: the human body cannot produce Vitamin B12 itself, but requires it for essential vital function and performance. It plays an important role in nervous system function, blood formation, DNA synthesis and energy production in the body. So those who are tired and lack drive for an extended period of time should speak to a doctor, and check if they are suffering from a Vitamin B12 deficiency.

Why vegans should pay special attentions to B12?
This essential nutrient is not present in sufficient quantities in plant-derived foods – and that includes fermented foods such as soya or sauerkraut.

A one-sided diet, such as a vegan or vegetarian diet, can therefore lead to a lack of Vitamin B12. This in turn can cause a deficiency with unpleasant to life-threatening consequences. People who completely avoid animal products therefore have to rely mainly on food supplements to get enough B12.

But remember: it’s not only vegans who frequently suffer from a lack of B12 – this also affects athletes and people suffering high levels of stress.

How much Vitamin B12 does body need per day?
It is recommended that healthy people consume 1–4 micrograms (µg) of Vitamin B12 per day.

2.5 µg of Vitamin B12 per day corresponds with 100 % of the EU’s Nutrition Reference Value (NRV). If we consume too much of it at any one time, more is eliminated from the body. This means that consuming large quantities of B12, in excess of the recommended amount, is pointless for healthy people.

RINGANA products with B12?
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