--- title: "Nutrición Básica - IVU - International Vegetarian Union" description: "Nutrición Básica: Nutrición Básica Vegetariano en el Siglo XXI de The Vegetarian Society UK El vegetarianismo es sin ninguna duda una opción muy saludable pero también es verdad que hay que asegurarse de seguir una dieta equilibrada. Lograrlo no es tan complicado como" url: "https://ivu.org/history-of-ivu.html?view=article&id=6733:spanish-trans-vsuk-21cv&catid=297" date: "2026-11-05T23:53:54+00:00" language: "en-GB" --- # Nutrición Básica | **Nutrición Básica** Vegetariano en el Siglo XXI de **[The Vegetarian Society UK](http://www.vegsoc.org/)*****El vegetarianismo es sin ninguna duda una opción muy saludable pero también es verdad que hay que asegurarse de seguir una dieta equilibrada. Lograrlo no es tan complicado como parece ya que posiblemente la mayor parte de las comidas consumidas ya contienen ingredientes pertenecientes a los diferentes grupos alimenticios.*** Un vegetariano podría empacharse de patatas fritas y chocolate en cada comida pero no estarían haciéndole ningún favor a su dieta. Tampoco se ha de intentar el otro extremo en el que todo ha de ser 'comida de conejo'. Una dieta vegetariana variada ha de aportar todos los nutrientes esenciales necesarios para estar sano y en forma. Una dieta vegetariana típica respeta al completo todas las recomendaciones dietéticas de una alimentación saludable ya que es baja en grasas saturadas y de alto contenido en fibra, carbohidratos complejos, frutas y vegetales frescos. Esta simple pirámide nutricional muestra qué tipos de comida vegetariana deberían de consumirse y en qué cantidad y proporciones. En la base de la pirámide se encuentran el pan, los cereales, el arroz y la pasta ya que éstos son los alimentos que deberíamos de consumir con más asiduidad. No debe de preocupar la posibilidad de que al suprimir pescado y carne de la dieta se sufrirán deficiencias nutricionales de ningún tipo ya que ése no es el caso en absoluto. | ![](http://www.vegsoc.org/news/2000/21cv/pyramid.jpg)La totalidad de nutrientes necesarios pueden obtenerse sin problema alguno siguiendo una dieta vegetariana equilibrada. De hecho, las investigaciones muestran que una dieta vegetariana es mucho más saludable que la de cualquier persona que coma carne. Como regla general, siempre que se asegure una ingesta de una amplia variedad de alimentos que incluya cereales, frutas, verduras, alubias, legumbres, frutos secos o semillas, y una pequeña cantidad de grasa, la dieta será totalmente saludable y proporcionará todos los nutrientes necesarios (tanto si se incluyen productos lácteos como si no.) A continuación se presenta alguna información muy útil tanto para los nuevos vegetarianos como los ya establecidos. Los diferentes nutrientes convencionalmente se dividen en cinco clases: Proteínas, carbohidratos, grasas (aceite inclusive), vitaminas y minerales. Todos y cada uno de ellos son importantes para nuestro bienestar aunque las cantidades necesarias de éstos varían notablemente entre los 250 g de carbohidratos y los menos de 2 microgramos de vitamina B12 que precisamos. La mayoría de los alimentos contienen una mezcla de nutrientes (existen excepciones como la sal y el azúcar) pero es conveniente clasificarlos teniendo en cuenta el nutriente principal que contienen. La carne proporciona proteínas, grasa, algunas vitaminas del grupo B y minerales (principalmente hierro y zinc). El pescado, además de lo anterior, proporciona vitaminas A, D y F. Todos estos nutrientes pueden ser obtenidos fácilmente de fuentes vegetarianas. ### Proteínas Las mujeres necesitan 45g de proteínas diarias -- incluso más si están embarazadas, amamantando o muy activas. Los hombres precisan 55 g diarios -- y al igual que en el caso de las mujeres más si llevan un estilo de vida muy activo. De todos modos casi todo el mundo consume incluso más cantidad de lo indicado. Los vegetarianos obtienen proteínas de las siguientes fuentes: **Frutos secos** - Avellanas, nueces de brasil, almendras, anacardos, nueces, piñones. **Semillas** - De sésamo, de calabaza, de girasol, de lino. **Legumbres** - Guisantes, alubias, lentejas, cacahuetes. **Cereales** - Trigo (en pan, harina, pasta), cebada, centeno, avena, mijo, maíz y arroz. **Productos de soja** - Tofu, tempeh, proteína texturizada (TVP), hamburguesas vegetales, leche de soja. **Productos lácteos** - Leche, queso, yogur. **Huevos orgánicos (de gallinas camperas)** Se ha dicho en varias ocasiones que en una dieta vegetariana es necesario balancear los aminoácidos complementarios. Las proteínas se componen de unidades llamadas aminoácidos. En total existen 20 tipos diferentes. Muchos de ellos pueden crearse en nuestros propios cuerpos al convertir otros aminoácidos pero ocho de ellos no pueden ser creados y es por ello que han de ser incluidos en la dieta y por eso son llamados 'esenciales'. Los alimentos de origen vegetal por separado no contienen todos los aminoácidos que se precisan en las proporciones adecuadas pero cuando se mezclan diferentes alimentos de origen vegetal las deficiencias que algunos poseen son solventadas por los otros y viceversa. El mezclar alimentos de contenido proteico es parte del modo tradicional de comer del ser humano. Un ejemplo de ello son las alubias sobre una tostada o el muesli. Se sabe que el cuerpo tiene una reserva de aminoácidos de tal modo que si una comida presenta deficiencias de cierto tipo, el cuerpo busca como subsanarlas aprovechando su propia 'despensa'. Es por ello que en cuanto que nuestra dieta sea equilibrada y variada no nos tenemos que preocupar continuamente de estar complementando aminoácidos. Además incluso aquellos alimentos que no se consideran de alto contenido proteico añaden aminoácidos a las reservas totales. ### Carbohidratos Los carbohidratos son nuestra principal y más importante fuente de energía y son los alimentos de origen vegetal los que nos aportan una mayor cantidad de éstos. Existen tres tipos principales: Azúcares simples, carbohidratos complejos o almidones, y fibra dietética. Los carbohidratos simples o azúcares se encuentran en la fruta, leche y azúcar de mesa. Lo mejor es evitar el consumo de fuentes de azúcar refinado ya que la energía que proveen está exenta de fibra, vitaminas o minerales y representa la causa principal de la caries dental. Los carbohidratos complejos se encuentran presentes en los cereales (pan, arroz, pasta, cebada, mijo, trigo sarraceno, centeno, etc.) y ciertos tubérculos como las patatas o las chirivías. Una dieta saludable debería de contar con una elevada ingesta de estos alimentos feculentos, pues en la actualidad se sabe que una elevada ingesta de carbohidratos complejos beneficia a la salud. Los carbohidratos sin refinar como el pan de harina integral y el arroz integral son las mejores opciones pues contienen fibra dietética y vitaminas B esenciales. La Organización Mundial de la Salud recomienda que entre el 50 y 70 por ciento de la energía consumida provenga de carbohidratos complejos. La cantidad exacta necesaria depende tanto de tu apetito como de tu nivel de actividad. Contradiciendo lo que la creencia popular sostiene, una dieta para adelgazar no debería de ser baja en carbohidratos. De hecho, las féculas son muy saciantes en proporción al número de calorías que contienen. ### Fibra dietética La fibra dietética, también conocida como polisacárido sin almidón (NSF), hace alusión a la parte de los carbohidratos no digestible. Se puede encontrar fibra en los cereales enteros o sin refinar, en la fruta (tanto fresca como deshidratada) y en las verduras. Una ingestión de fibra dietética adecuada puede prevenir problemas digestivos y proteger contra enfermedades tales como el cáncer de colon y la diverticulosis. ### Grasas y aceites Demasiada grasa es perjudicial pero en pequeñas cantidades es necesaria para mantener nuestros tejidos en buenas condiciones y para la elaboración de hormonas así como para transportar ciertas vitaminas. Al igual que las proteínas, las grasas están compuestas de pequeñas unidades llamadas ácidos grasos. Dos de estos ácidos, el linoleico y linolénico se clasifican como esenciales y no deberían de faltar en la dieta. Se encuentran ampliamente en alimentos de origen vegetal. Las grasas pueden dividirse en saturadas e insaturadas (y éstas en monoinsaturadas y poliinsaturadas. Una ingesta elevada de grasa saturada puede llevar a una notable subida del nivel de colesterol. Las grasas de origen vegetal tienden a ser insaturadas mientras que las de origen animal suelen ser saturadas. Las grasas monoinsaturadas tales como el aceite de oliva y el aceite de cacahuete son mejores para freír que las poliinsaturadas (como el aceite de girasol) ya que éstas últimas se presentan inestables a temperaturas elevadas. ### Vitaminas Vitamina es el nombre que reciben diferentes nutrientes sin relación alguna entre ellos excepto el hecho de que el cuerpo no puede sintetizarlos bien en su totalidad o en cantidades suficientes. Lo que sí tienen en común es que sólo se precisan en pequeñas cantidades. Las principales fuentes vegetarianas son las siguientes: **Vitamina A** Presente en vegetales rojos, anaranjados o amarillos tales como zanahorias, tomates, vegetales de hojas verdes y frutas tales como los melocotones. También se añade a la mayoría de las margarinas. **Vitaminas B** Este grupo de vitaminas incluye la vitamina B1 (tiamina), B2 (riboflavina), B3 (niacina), B6 (piridoxina), B12 (cianocobalamina), ácido fólico, ácido pantoténico y biotina. Todas las vitaminas B con la excepción de la B12 se encuentran presentes en levaduras nutricionales y cereales integrales (especialmente en el germen de trigo), frutos secos, legumbres, semillas y hortalizas verdes. La vitamina B12 es la única que podría resultar complicado encontrar en fuentes vegetales. Sin embargo, los vegetarianos sólo necesitan cantidades mínimas de B12 que pueden encontrarse en lácteos o huevos de origen orgánico sin dificultadad. Es sensato para los veganos y los vegetarianos que consumen pocos alimentos de origen animal incorporar algunos alimentos fortificados con vitamina B12 en su dieta. La vitamina B12 se añade a ciertas levaduras alimenticias, leches de soja, hamburguesas vegetales, panes y ciertos cereales de desayuno. **Vitamina C** Fruta fresca, verduras de ensalada, todo tipo de vegetales verdes y patatas. **Vitamina D** No se encuentra en alimentos vegetales pero los humanos pueden crearla ellos mismos al exponerse a luz solar. También se añade a la mayoría de las margarinas y está presente en la leche, los quesos y la mantequilla. Normalmente con estas fuentes es suficiente para adultos sanos. Los niños y ancianos o cualquiera que no pase suficientemente tiempo en el exterior, deberían compensarlo con un suplemento de vitamina D especialmente si no consumen productos lácteos. **Vitamina E** Aceite vegetal, cereales integrales y huevos orgánicos. **Vitamina K** Vegetales frescos, cereales y por la síntesis de bacterias intestinales. ### Minerales Los minerales ejecutan una gran variedad de funciones en el organismo. Algunos de los más importantes son los siguientes. **Calcio** El calcio es de gran importancia para unos huesos y dientes sanos incrementándose la dosis necesaria para los adolescentes en comparación con los adultos. Se encuentra en los productos lácteos, vegetales de hoja verde, pan, agua del grifo en zonas de agua dura, frutos secos y semillas (especialmente semillas de sésamo), frutas secadas, queso... La vitamina D ayuda a la absorción de calcio. **Hierro** Es especialmente importante que las adolescentes se aseguren de tomar una cantidad de hierro adecuada. Se necesita para la producción de glóbulos rojos. Se puede encontrar en vegetales de hoja verde, pan integral, melaza, huevos, frutas secadas, lentejas y legumbres. Una buena ingesta de vitamina C mejorará la absorción del hierro proveniente de los vegetales. **Zinc** El zinc juega un papel primordial en muchas reacciones enzimáticas y en el sistema inmunológico. Se encuentra en hortalizas verdes, quesos, semillas de sésamo y de calabaza, lentejas y cereales integrales. | \| \| \|---\|---\|---\| A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 1105 ### 1957 World Vegetarian Congress - [1957 World Vegetarian Congress](https://ivu.org/hv-congress-1957-congress-wvc57-index.html) - [1957 World Vegetarian Congress: Souvenir Book](https://ivu.org/hv-congress-1957-congress-wvc57-souvenir-index.html) - [History of IVU](https://ivu.org/history-of-ivu.html) ### Vegetarian Congresses: Main Archive - [Illustrated History of IVU Congresses: 1908-2008](https://ivu.org/hv-congress-main-congress-2008-ivuhistory-index.html) - [1847 England Physiological and Vegetarian Conference](https://ivu.org/hv-congress-main-congress-1847-index.html) - [1850 American Vegetarian Convention](https://ivu.org/hv-congress-main-congress-1850-index.html) - [1890 International Vegetarian Congress](https://ivu.org/hv-congress-main-congress-1890-index.html) - [1893 International Vegetarian Congress](https://ivu.org/hv-congress-main-congress-1893-index.html) - [1897 International Vegetarian Congress](https://ivu.org/hv-congress-main-congress-1897-index.html) - [1900 International Vegetarian Congress](https://ivu.org/hv-congress-main-congress-1900-index.html) - [1908 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc08-index.html) - [1909 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc09-index.html) - [1910 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc10-index.html) - [1926 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc26-index.html) - [1932 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc32-index.html) - [1935 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc35-index.html) - [1938 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc38-index.html) - [1947 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc47-index.html) - [1949 American Vegetarian Convention](https://ivu.org/hv-congress-main-congress-1949na-index.html) - 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[Famous Vegetarians: People Directory](https://ivu.org/history-of-ivu/hv-general-people-index.html) - [Vegetarian Actors in Film and Television](https://ivu.org/hv-people-culture-people-actors-index.html) - [Vegetarian Actors in Bollywood](https://ivu.org/hv-people-culture-people-actors-bollywood.html) - [European Vegetarian Actors](https://ivu.org/hv-people-culture-people-actors-europe.html) - [Vegetarian Television Personalities](https://ivu.org/hv-people-culture-people-tv-index.html) - [Vegetarian Radio Personalities](https://ivu.org/hv-people-culture-people-radio-index.html) - [Vegetarian Models and Fashion Designers](https://ivu.org/hv-people-culture-people-models-index.html) - [Vegetarian Rock and Pop Musicians](https://ivu.org/hv-people-culture-people-music-index.html) - [Vegetarian Classical, Jazz, Folk and Country Musicians](https://ivu.org/hv-people-culture-people-music-classic.html) - [Vegetarian Punk, Hip-Hop and Reggae Musicians](https://ivu.org/hv-people-culture-people-music-punk.html) - [Vegetarian Politicians and Activists](https://ivu.org/hv-people-culture-people-politics-index.html) - [Vegetarian Sports Personalities](https://ivu.org/hv-people-culture-people-sports-index.html) - [Vegetarian Writers, Artists, Poets and Philosophers](https://ivu.org/hv-people-culture-people-writers-index.html) - [Vegetarian Religious Leaders and Mystics](https://ivu.org/hv-people-culture-people-writers-religious.html) - [Vegetarian Scientists and Physicians](https://ivu.org/hv-people-culture-people-writers-scientists.html) - [Vegetarian Quotations and Poetry](https://ivu.org/hv-people-culture-people-quotes-index.html) - [Music and Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-music.html) - [Classical Music and Vegetarianism](https://ivu.org/hv-people-culture-history-music-classical.html) - [Jazz and Vegetarianism](https://ivu.org/hv-people-culture-history-music-jazz.html) - [Rock and Pop: Bands, Musicians and Timeline](https://ivu.org/hv-people-culture-history-music-rock.html) - [Rock and Pop: Historical Directory Version](https://ivu.org/hv-people-culture-history-music-all.html) - [Creative Writing and Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-writers-creative.html) - [Creative Writing: Historical Influences Directory](https://ivu.org/hv-people-culture-history-influences.html) ### 2000 Toronto Congress Archive - [2000 World Vegetarian Congress: Toronto](https://ivu.org/hv-congress-2000-congress-2000-index.html) - [2000 Toronto Congress: Photo Gallery](https://ivu.org/hv-congress-2000-congress-2000-pics-index.html) - [2000 Toronto Congress: Host Association Reports](https://ivu.org/hv-congress-2000-congress-2000-tva-index.html) - [2000 Toronto Congress: Vegetarian About.com Report](https://ivu.org/hv-congress-2000-congress-2000-vac-index.html) ### Vegetarian Societies and IVU History - [History of Vegetarianism](https://ivu.org/history-of-ivu.html) - [History of the International Vegetarian Union](https://ivu.org/history-of-ivu/hv-general-history-ivu-index.html) - [Vegetarian Societies: Historical Directory](https://ivu.org/history-of-ivu/hv-general-history-societies-index.html) - [International Vegetarian Meetings Before IVU](https://ivu.org/hv-societies-ivu-history-societies-pre-ivu.html) - [Vegetarian Society UK: Historical Archive](https://ivu.org/hv-societies-ivu-history-societies-vs.html) - [Vegetarian Societies in the United Kingdom](https://ivu.org/hv-societies-ivu-history-societies-united-kingdom.html) - [US Vegetarian Societies: 1837-1908](https://ivu.org/hv-societies-ivu-history-societies-usa.html) - [North American Vegetarian Societies and IVU](https://ivu.org/history-of-ivu/hv-general-northam-history.html) - [Vegetarian Societies in Latin America and the Caribbean](https://ivu.org/history-of-ivu/hv-general-history-societies-latin-america.html) - [Vegetarian Societies in Africa](https://ivu.org/history-of-ivu/hv-general-africa-history.html) - [Vegetarian Societies in South and West Asia](https://ivu.org/history-of-ivu/hv-general-swasia-history.html) - [Indian Vegetarian Societies](https://ivu.org/hv-societies-ivu-swasia-india-history.html) - [IVU Fellows: Historical Directory](https://ivu.org/hv-societies-ivu-members-council-fellows.html) ### Vegetarian History: Timelines and Eras - [Vegetarian History Timeline](https://ivu.org/history-of-ivu/hv-general-history-timeline-index.html) - [Ancient Vegetarian History Timeline](https://ivu.org/hv-timelines-eras-history-timeline-ancient.html) - [Vegetarian History Timeline: 1400-1800](https://ivu.org/hv-timelines-eras-history-timeline-pre-1800.html) - [Vegetarian History Timeline: 1800-1888](https://ivu.org/hv-timelines-eras-history-timeline-19a.html) - [International Vegetarianism: 1889-1907](https://ivu.org/hv-timelines-eras-history-timeline-1900.html) - [IVU and Vegetarianism: Early 20th Century](https://ivu.org/hv-timelines-eras-history-timeline-1908.html) - [Vegetarianism in Ancient Greece and Rome](https://ivu.org/history-of-ivu/hv-general-history-greece-rome-index.html) - [Ancient India and Eastern Vegetarian Traditions](https://ivu.org/history-of-ivu/hv-general-history-east-index.html) - [Asia and Pacific Vegetarian History up to 1900](https://ivu.org/hv-timelines-eras-history-east-index2.html) - [Europe: Middle Ages to the 17th Century](https://ivu.org/history-of-ivu/hv-general-history-renaissance-index.html) - [European Vegetarian History: 18th Century](https://ivu.org/hv-timelines-eras-history-renaissance-europe18.html) - [Food in England Since 1066](https://ivu.org/hv-timelines-eras-history-renaissance-food-england.html) - [England: Early 19th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-england19a-index.html) - [Europe: Late 19th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-europe19b-index.html) - [Europe: Early 20th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-europe20a-index.html) - [Europe: Late 20th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-europe20b-index.html) - [North America: 18th-Century Vegetarianism](https://ivu.org/hv-timelines-eras-history-northam18-index.html) - [USA: 19th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-usa19-index.html) - [North America: Early 20th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-northam20a-index.html) - [North America: Late 20th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-northam20b-index.html) ### 2008 Dresden Congress Archive - [2008 World Vegetarian Congress: Dresden](https://ivu.org/hv-congress-2008-congress-2008-index.html) - [2008 Dresden Congress: Lecture Texts](https://ivu.org/hv-congress-2008-congress-2008-texts-index.html) - [Illustrated History of IVU Congresses: 1908-2008](https://ivu.org/hv-congress-main-congress-2008-ivuhistory-index.html) - [2008 Dresden Congress: Historical Materials](https://ivu.org/hv-congress-2008-congress-2008-index-old.html) ### 2006 Goa Congress Archive - [2006 World Vegetarian Congress: Goa](https://ivu.org/hv-congress-2006-congress-2006-index.html) - [2006 Goa Congress: Lecture Texts](https://ivu.org/hv-congress-2006-congress-2006-texts-index.html) - [2006 Goa Congress: Photo Gallery](https://ivu.org/hv-congress-2006-congress-2006-jdphotos-index.html) ### 2004 Brazil Congress Archive - [2004 World Vegetarian Congress: Florianopolis](https://ivu.org/hv-congress-2004-congress-2004-index.html) - [2004 Brazil Congress: Speakers and Food Demonstrators](https://ivu.org/hv-congress-2004-congress-2004-speakers-index.html) - [2004 Brazil Congress: Lectures](https://ivu.org/hv-congress-2004-congress-2004-lectures-index.html) - [2004 Brazil Congress: Reports and Comments](https://ivu.org/hv-congress-2004-congress-2004-reports-index.html) - [2004 Brazil Congress: Cruelty-Free Fashion Gallery](https://ivu.org/hv-congress-2004-congress-2004-photos-fashion-index.html) - [2004 Congress: Rio Grande do Sul Tour Gallery](https://ivu.org/hv-congress-2004-congress-2004-photos-postcong1-index.html) - [2004 Brazil Congress: Historical Materials](https://ivu.org/hv-congress-2004-congress-2004-index-old.html) ### Vegan Recipes - [![VEGAN SQUARE-WRAPPED SPRING ROLLS](https://ivu.org/media/zoo/images/th11%20205_4dd0490157daafc66ce085bff0f1315e.jpg "VEGAN SQUARE-WRAPPED SPRING ROLLS")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-square-wrapped-spring-rolls.html "VEGAN SQUARE-WRAPPED SPRING ROLLS") #### [VEGAN SQUARE-WRAPPED SPRING ROLLS](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-square-wrapped-spring-rolls.html "VEGAN SQUARE-WRAPPED SPRING ROLLS") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Fake Meats (Tofu etc)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/fake-meats-tofu-etc.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) - [![African Piri Piri Salad](https://ivu.org/media/zoo/images/african-piri-piri-salad-1776101223_fc5025435b64c7c25956f17bd842606d.jpg "African Piri Piri Salad")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/african-piri-piri-salad.html "African Piri Piri Salad") #### [African Piri Piri Salad](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/african-piri-piri-salad.html "African Piri Piri Salad") [Protein Rich](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/proteiin-rich.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) [Caribbean](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/caribbean.html) - [![VEGAN AVOCADO SALAD](https://ivu.org/media/zoo/images/mon%2072_fb2c33f4a46bf6a22db591aa1374b61d.jpg "VEGAN AVOCADO SALAD")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-avocado-salad.html "VEGAN AVOCADO SALAD") #### [VEGAN AVOCADO SALAD](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-avocado-salad.html "VEGAN AVOCADO SALAD") [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) [salads](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/salads.html) ### VFA Blog - [![Fenugreek](https://ivu.org/media/zoo/images/fenugreek-big_1bf32858e11cc51d11bcce4c8ed83361.jpg "Fenugreek")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fenugreek.html "Fenugreek") #### [Fenugreek](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fenugreek.html "Fenugreek") - [Read more](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fenugreek.html) ### Science - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) [ Rapid global phaseout of animal agriculture has the potential to stabilize greenhouse gas levels for 30 years](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) [ Animal Agriculture and Climate change a Qualitative holistic note](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) [ Environmental Impact of Two Plant Based Isocaloric and Isoproteic Diets The Vegan Diet vs the Mediterranean Diet](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) Popular ### History [ ![Taiwan's climate legislation embraces plant based eating](https://ivu.org/joomlatools-files/docman-images/generated/0f49c89d1e7298bb9930789c8ed59d48.jpg) Taiwan's climate legislation embraces plant based eating ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/283-taiwans-climate-legislation-embraces-plant-based-eating.html "Taiwan's climate legislation embraces plant based eating") [ ![Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation](https://ivu.org/joomlatools-files/docman-images/generated/6a9aeddfc689c1d0e3b9ccc3ab651bc5.jpg) Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/282-chinese-dietary-guidelines-2022-guideline-4-eat-fish-poultry-eggs-and-lean-meat-in-moderation.html "Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation") [ ![Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference](https://ivu.org/joomlatools-files/docman-images/generated/e3796ae838835da0b6f6ea37bcf8bcb7.jpg) Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/281-reply-to-proposal-no-4748-agriculture-and-water-conservancy-category-no-297-of-the-third-session-of-the-13th-national-committee-of-the-chinese-peoples-political-consultative-conference.html "Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference") ### 2002 Edinburgh Congress Archive - [2002 World Vegetarian Congress: Edinburgh](https://ivu.org/hv-congress-2002-congress-2002-index.html) - [2002 Edinburgh Congress: Programme](https://ivu.org/hv-congress-2002-congress-2002-program-index.html) - [2002 Edinburgh Congress: Talks and Recipes](https://ivu.org/hv-congress-2002-congress-2002-texts-index.html) - [2002 Edinburgh Congress: Photo Gallery](https://ivu.org/hv-congress-2002-congress-2002-photos-index.html) - [2002 Edinburgh Congress: Jeff's Journal](https://ivu.org/hv-congress-2002-congress-2002-journal-index.html) - [2002 Congress: Edinburgh and Scotland Travel Archive](https://ivu.org/hv-congress-2002-congress-2002-scotland-index.html) - Archives by Language - [Chinese People Archive: Traditional Chinese (Big5)](https://ivu.org/hv-language-archives-group/hv-language-archives-chinese-people-index-big5.html) - [Chinese Writers Archive: Traditional Chinese (Big5)](https://ivu.org/hv-language-archives-group/hv-language-archives-chinese-people-writers-index-big5.html) - [Chinese People Archive: Simplified Chinese (GB)](https://ivu.org/hv-language-archives-group/hv-language-archives-chinese-people-index-gb.html) - [Chinese Writers Archive: Simplified Chinese (GB)](https://ivu.org/hv-language-archives-group/hv-language-archives-chinese-people-writers-index-gb.html) - [French Famous Vegetarians Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-french-people-index.html) - [French IVU Magazine Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-french-news-magazine.html) - [French 2008 Dresden Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-french-congress-2008-index.html) - [German IVU Magazine Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-german-news-magazine.html) - [German 2008 Congress: Historical Materials](https://ivu.org/hv-language-archives-group/hv-language-archives-german-congress-2008-index-old.html) - [German Illustrated IVU Congress History](https://ivu.org/hv-language-archives-group/hv-language-archives-german-congress-2008-ivuhistory-index.html) - [German 2008 Dresden Congress Programme](https://ivu.org/hv-language-archives-group/hv-language-archives-german-congress-2008-program.html) - [Italian Famous Vegetarians Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-people-index.html) - [Italian IVU Magazine Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-news-magazine.html) - [Italian 1997 European Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-congress-euro97-index.html) - [Italian 1999 Thailand Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-congress-thai99-index.html) - [Italian 2008 Dresden Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-congress-2008-index.html) - [Portuguese 2008 Dresden Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-portuguese-congress-2008-index.html) - [Spanish Famous Vegetarians Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-spanish-people-index.html) - [Spanish 1999 Thailand Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-spanish-congress-thai99-index.html) - [Spanish 1999 Thailand Congress Programme](https://ivu.org/hv-language-archives-group/hv-language-archives-spanish-congress-thai99-program-program.html) - [Spanish 2008 Dresden Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-spanish-congress-2008-index.html) ### Download the Vegetarian Nutrition Booklet for Kids and Adolescents - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/117-vegetarian-nutrition-booklet-for-kids-and-adolescents.html) [ vegetarian-nutrition-booklet-for-kids-and-adolescents](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/117-vegetarian-nutrition-booklet-for-kids-and-adolescents.html) Popular 7676 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/122-booklet-ivu-portugues-web.html) [ Booklet IVU portugues web](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/122-booklet-ivu-portugues-web.html) Popular 7319 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/123-nutrition-guide-for-students-with-khmer-translation.html) [ Nutrition Guide for Students (with Khmer Translation)](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/123-nutrition-guide-for-students-with-khmer-translation.html) Popular 6052 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/130-2023-05-03-18-17-13.html) [ ベジタリアン・ヴィーガン栄養ガイド](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/130-2023-05-03-18-17-13.html) Popular 5524 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/124-vegetarian-nutritie-cartea-pentru-copii-si-adolescenti.html) [ BROȘURA DE NUTRIȚIE VEGETARIANĂ - Romanian](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/124-vegetarian-nutritie-cartea-pentru-copii-si-adolescenti.html) Popular 5040 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/131-cartel-de-nutricion-vegetariana.html) [ CARTEL DE NUTRICIÓN VEGETARIANA](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/131-cartel-de-nutricion-vegetariana.html) Popular 4558 downloads ### Nutrition - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/294-what-are-the-best-sources-of-protein-introducing-the-bpi-score.html) [ What are the best sources of protein Introducing the BPI Score](https://ivu.org/nutrition/nutrition-articles/health-nutrition/294-what-are-the-best-sources-of-protein-introducing-the-bpi-score.html) Popular 602 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) [ 2024 The OMNIVEG STUDY Health outcomes of shifting from a traditional to a vegan Mediterranean diet in healthy men A controlled crossover trial](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) Popular 2781 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) [ Plant Based Nutrition Exploring Health Benefits for Atherosclerosis, Chronic Diseases, and Metabolic Syndrome—A Comprehensive Review](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) Popular 3832 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) [ 2024 Plant and Animal Fat Intake and Overall and Cardiovascular Disease Mortality Main Folder All Cause Mortality](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) Popular 4051 downloads ![](https://ivu.org/media/yootheme/cache/02/adult-guide-029d8cad.png)### The International Vegetarian Union’s Vegan Nutrition Guide for Adults In 2 versions: - [For healthcare professionals](https://ivu.org/nutrition/nutritional-guide/the-international-vegetarian-union-s-vegan-nutrition-guide-for-adults-healthcare-professionals.html) - [General Public Edition](https://ivu.org/nutrition/nutritional-guide/guide-for-non-healthcare-professionals.html) [Get it now](https://ivu.org/nutrition/nutritional-guide.html) ![](https://ivu.org/images/banners/booklet2.jpg)### Vegetarian Nutrition Booklet A Dietary Approach to Vegetarianism for Kids and Adolescents The intention of this booklet is present to kids and adolescents a healthy vegan diet [Read more](https://ivu.org/nutrition/vegetarian-nutrition-book-for-kids-and-adolescents.html) Vegan Nutrition ![](https://ivu.org/media/yootheme/cache/a6/logo_IVU_01_SLOGAN-a678b962.png) ### Presidents, Chair and Council - 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