Base de Conhecimento Vegana

When following a plant-based diet, it is important to take supplements: vitamin B12 (25–100 µg per day or 2000 µg per week), vitamin D₃ (2000 IU per day from October to March), iodine (150 µg per day from iodised salt or algae) and omega-3 fatty acids – through 2 tablespoons of flaxseed and an algae-based DHA capsule.

Veganism minimises participation in industrial farming, supports food justice and reduces antibiotic resistance by reducing the need for drugs in animal production.

A plant-based diet can reduce the carbon footprint of food by up to 52%, significantly reducing emissions – the production of 1 kg of beef generates up to 60 kg of CO₂ eq, while 1 kg of peas generates less than 1 kg. This is accompanied by a reduction in land use of 20–45% and water use of 14–27%.

Recent studies indicate numerous health benefits: a 25% lower risk of cardiovascular disease (Harvard, 2023), better control of type 2 diabetes confirmed in 7 RCTs (2024), an average BMI reduction of 1.5 kg/m² and a 5 mmHg reduction in blood pressure (2023), as well as a beneficial effect on the microbiome – lower TMAO levels and more SCFA (Nature Microbiology, 2025).

Veganism has a long and rich history dating back to ancient times. Over the centuries, the rejection of animal products has been motivated by ethical, health, religious and environmental reasons, and today the movement inspires millions of people around the world.

Veganism is a philosophy that aims to exclude all forms of animal exploitation. The term ‘vegan’ was coined in 1944 by Donald Watson from the first and last letters of the word ‘vegetarian’. Today, it is a rapidly growing dietary, ethical and ecological trend.