Helpful hints and pointers that make you feel fantastic all over:

With a plant-based diet, no animal or animal-derived products are consumed. In addition to meat and fish, this also includes dairy products, eggs, honey and gelatine. Vegans also avoid certain cosmetic products and clothing such as leather or animal wool. Nature-based clothing such as cotton, artificial leather and cosmetic products that are 100% vegan are allowed. Many dishes from other food cultures such as Indian, Mediterranean or Asian are completely vegan. So it’s worth daring to think outside the box and always be curious about new eating habits, foods and food cultures.
Plant-based nutrition often goes hand in hand with a more conscious and healthier lifestyle. Many vegans report a positive body feeling thanks to weight loss, beautiful skin and dealing with their own holistic health. Of course, this only applies to a varied and balanced diet. The variety of nutrients can raise the energy level and thus contribute to an improvement in performance, concentration and thus general well-being.

Meeting your nutritional needs from plant-based foods is easy!
But which foods actually provide …
… proteins? Beans, lentils, peas, tofu and soy milk, whole grains, green vegetables, hemp seeds, nuts and nut butters, quinoa
… iron? Lentils, tofu, lima beans, quinoa, brown rice, oatmeal, nuts, seeds
… calcium? Kale, broccoli, beans, lentils, chickpeas, sesame, tahini, almonds, whole grains
… zinc? Tofu, tempeh, kidney beans, peanuts, tree nuts, seeds (especially pumpkin seeds), whole grains, leafy greens
… Vitamin D? The best source is clearly the sun, with the help of which the body can produce the vitamin itself. 15 minutes is enough to cover the need. Other plant sources include mushrooms, avocados, and sweet potatoes.
… vitamin B2? Nuts, legumes, mushrooms, pumpkin seeds, soy products, lentils, broccoli, avocado,
… iodine? Algae, mushrooms, broccoli, peanuts, spinach, pumpkin seeds

Plant-based foods usually do not contain vitamin B12. Certain tuber and root vegetables can sometimes contain traces of the vitamin if they live in symbiosis with so-called nodule bacteria that produce vitamin B12. Sauerkraut can also contain vitamin B12 as a result of the bacterial fermentation processes during production. And certain seaweed and shiitake mushrooms are also sometimes mentioned as plant-based sources of vitamin B12.
People choose to be vegan for a variety of reasons. Here are the most common perspectives that question animal-based diets.

Animal husbandry

People often choose a plant-based diet for ethical reasons. In addition to the killing of animals, husbandry plays an important role. For milk, cows usually have to stand in narrow stalls, chickens live tightly packed in the smallest of spaces. In addition, male chicks are sorted out and shredded immediately after birth. Dairy cows are slaughtered as soon as their milk yield decreases. This is immoral and, for many, no longer justifiable for ethical reasons.

Health

In addition to ethical reasons, health aspects also play a role on the way to a vegan diet. Many diseases such as high cholesterol, cardiovascular diseases and high blood pressure are attributed to excessive meat consumption. Saturated fatty acids, which are mainly found in meat products, increase the cholesterol level and, unlike unsaturated fatty acids, do not provide the body with any important nutrients. Equally alarming is the high use of antibiotics, which promotes the spread of multi-resistant germs.

Environment

Climate change, waste of resources and species extinction are often associated with high meat production. Air, soil and water are just as polluted as energy is used, because a large part of all global greenhouse gas emissions come from the keeping and processing of animals. However, greenhouse gases are not only produced when livestock are fed and kept. The storage of liquid manure, the production of animal feed, the deforestation for more grazing land or the cultivation of forage plants as well as the high water consumption also reinforce the poor ecological balance of meat production. 

Ayurvedic nutrition differentiates between mental, emotional and physical effects. The menu is tailored to individual needs for tissue renewal, healing, happiness, or personal development. The basis of Ayurvedic nutrition lies in the classification of the different body types, the doshas. Once you have determined your body type, all you have to do is follow the dietary rules specified for this type. Not only the physical, but also the mental health should improve. Because the basic idea of ​​Ayurveda is that body and mind are inextricably linked. Especially today, many are enthusiastic about this method because it offers a relatively easy way to improve your own health. In Ayurvedic nutrition, the focus is particularly on healthy digestion (digestive fire) and mindful eating.

The three different body types (Doshas) Vatta, Pita and Kapha have their own rules in Ayurvedic nutrition according to which the food should be prepared. In general, heavy meals should no longer be eaten in the evening. After 8 p.m. you should avoid eating altogether. The largest meal of the day should be at lunchtime. This is when the digestive fire is most active.

• Prepare food consciously and with devotion
• Adapt dishes to body types (doshas)
• Take your time eating
• All six tastes (rasas) should be present in the food
• Incorporate spices into every meal
• Eat only when hungry
• Avoid difficult to digest food
• Avoid heavy and extensive meals in the evening
• Do not drink cold drinks with meals
• Prefer vegetarian food
• Alcohol, coffee, fizzy drinks and chocolate should be avoided

Tip for healthy digestion: Ayurveda recommends sprinkling lemon juice and salt on a small piece of ginger and eating it before eating. This is supposed to stimulate the digestive fire. 

Raw vegan food is healthy food intake through sunlight accumulators.

Despite all the differences, the various forms of raw food nutrition have one thing in common: they avoid heated and processed foods. Finished products that contain preservatives or colorings are not part of this diet. The raw food diet is predominantly vegetarian or vegan. A special feature is the original diet with a focus on wild plants such as nettles and moss. It also consists of fruits, berries and leaves. According to the teachings of Franz Konz, we assume that nature provides sufficient nutrition for every living being and that man has forgotten how to use this food for himself due to the abundance.
With the sun diet according to Herlmut Wandmaker, the diet consists primarily of fruit. There are also vegetables and a few nuts. In addition to some nutrition guidelines, the sun diet also includes other recommendations. For example, you should spend a lot of time in the fresh air and in the sun and get enough exercise.
Plant-based foods are bursting with vital ingredients. The problem with conventional processing: Many nutrients are sensitive to light and heat and are lost during the cooking process. With raw food, these processes are eliminated. In addition, „raw foodists“ recommend fresh food from organic sources, which is also positive. Raw food is considered healthy due to its high proportion of vitamins, minerals, fiber and secondary plant substances such as carotenoids and flavonoids. These are considered important antioxidants.

Antioxidants in fruit and vegetables have a health-promoting effect and protect the body from so-called „free radicals“. The body forms these during various metabolic processes. And they arise as a result of harmful external influences. In addition, all vitamins, enzymes and minerals in the food are fully preserved with raw food. The water-soluble vitamin C, for example, is not stable and is destroyed by heating. In contrast to heated food, raw food means that the body has all the vitamins, enzymes and minerals it can use. However, the fat-soluble vitamins A, E, D and K require healthy oil so that they can be absorbed by the body.