--- title: "Nutrición Básica - IVU - International Vegetarian Union" description: "Nutrición Básica: Nutrición Básica de la Sociedad Vegetariana Británica (Vegetarian Society UK) Introducción Muchas personas piensan que el hecho de dejar de comer carne y pescado puede traer como consecuencia el padecer alguna deficiencia nutritiva que acabe afectando" url: "https://ivu.org/history-of-ivu.html?view=article&id=6736:spanish-trans-vsuk-basicnut&catid=297" date: "2026-11-05T23:53:42+00:00" language: "en-GB" --- # Nutrición Básica ![Nutrición Básica](https://ivu.org/images/legacy/history/banners/spanish-trans-vsuk-basicnut.png) | **Nutrición Básica** de la **[Sociedad Vegetariana Británica (Vegetarian Society UK)](http://www.vegsoc.org/)**--- **Introducción** Muchas personas piensan que el hecho de dejar de comer carne y pescado puede traer como consecuencia el padecer alguna deficiencia nutritiva que acabe afectando a su salud. Esto no es así ya que todos los nutrientes que necesitamos los podemos obtener siguiendo una dieta vegetariana. De hecho investigaciones científicas demuestran que seguir una dieta vegetariana es, en muchos aspectos, más saludable que una dieta basada en productos cárnicos. Los nutrientes se clasifican comúnmente en cinco clases: hidratos de carbono, proteínas, grasas (incluyendo aceites), vitaminas y minerales. Debemos también incluir entre ellos a la fibra y el agua. Todos son igualmente importantes para nuestra salud, aunque en cantidades variables, desde unos 250 g. de hidratos de carbono al día a menos de 2 microgramos de vitamina B12. Los hidratos de carbono, grasas y proteínas se suelen denominar macro-nutrientes, y las vitaminas y minerales micro-nutrientes. La mayoría de los alimentos se componen de varios nutrientes (hay algunas excepciones, como el azúcar o la sal pura), pero es conveniente clasificarlos por el nutriente principal que aportan. Todo y así valga recordar que todo lo que comemos nos suministra una gama completa de nutrientes esenciales. La carne contiene proteínas, grasas, vitaminas del complejo B y minerales (principalmente hierro, zinc, potasio y fósforo). El pescado contiene además yodo y vitaminas A, D y E. Todos ellos pueden obtenerlos fácilmente de otras fuentes las personas que siguen una dieta vegetariana, como explicamos en esta Hoja Informativa. **Proteínas** Las mujeres necesitan aproximadamente 45g. de proteínas al día (más en el caso de estar embarazada, en periodo de lactancia o por ser muy activas); los hombres necesitan aproximadamente 55g. (más si se es muy activo). La evidencia sugiere que el exceso de proteínas favorece la aparición de enfermedades degenerativas. Los vegetarianos obtienen las proteínas de: - Frutos secos: avellanas, nueces de brasil, almendras, anacardos, nueces, piñones, etc. - Semillas: sésamo, calabaza, girasol, linaza. - Legumbres: guisantes, alubias, lentejas, cacahuetes. - Granos/Cereales: trigo (pan, harina, pasta, etc.), cebada, centeno, avena, mijo, maíz dulce, arroz. - Productos de soja: tofu, tempeh, proteína vegetal texturizada, hamburguesas vegetales, leche de soja. - Productos lácteos: leche, queso, yogur (la mantequilla y la nata son fuentes muy pobres en proteínas). - Huevos camperos Es muy posible que se haya oído hablar sobre la necesidad de equilibrar el aporte de aminoácidos en la dieta vegetariana. Esto no es algo tan alarmante como podría parecer. Los aminoácidos son las unidades de las que están hechas las proteínas. Existen 20 en total. La mayor parte de ellos son fabricados por el propio organismo transformando otros aminoácidos, excepto ocho que deben ser suministrados a través de la dieta, y por ello son conocidos como aminoácidos esenciales. Una sola planta no contiene todos los aminoácidos esenciales que necesitamos ni en las proporciones correctas, pero cuando mezclamos diversas plantas la posible deficiencia de una es cubierta con el exceso de otra. Estamos siempre mezclando las proteínas de los alimentos tanto si somos vegetarianos o no. Es un aspecto habitual en nuestra manera de alimentarnos. Unos ejemplos son el muesli o el arroz con guisantes. Agregar productos lácteos o huevos a la dieta también aporta los aminoácidos requeridos, por ejemplo los macarrones con queso, el quiche o las gachas. Ahora se sabe que el organismo tiene una reserva de aminoácidos, así cuando una comida es deficiente en ellos los extrae de sus propias reservas. Por este motivo no debemos de estar siempre preocupándonos por complementar los aminoácidos, con tal que nuestra dieta sea variada y bien equilibrada. Incluso aquellos alimentos de bajo aporte en proteínas añaden algunos aminoácidos a nuestras reservas. **Hidratos de carbono** Los hidratos de carbono son nuestra principal y más importante fuente de energía, y la mayor parte de ellos provienen de los alimentos vegetales. Existen tres tipos principales: azúcares simples, azúcares complejos o almidones y la fibra. Los azúcares simples se encuentran en la fruta, la leche y el azúcar de mesa. Es mejor evitar los azúcares refinados, ya que aportan energía pero sin fibra, vitaminas ni minerales, y también son la principal causa de caries dental. Los azúcares complejos se encuentran en los granos y cereales (pan, arroz, pasta, avena, cebada, mijo, alforfón, centeno) y algunas verduras de raíz, como las patatas y las chirivías. Una dieta sana debería ser abundante en estos alimentos feculentos, pues ahora sabemos que un aporte alto de azúcares complejos es beneficioso para la salud. Es mejor consumir aquellos que son no refinados, como pan integral o arroz integral, ya que contienen fibra y vitaminas del grupo B. La Organización Mundial de la Salud recomienda que el 50-70% de la energía que gastamos debería proceder de los hidratos de carbono complejos. La medida exacta de hidratos de carbono que necesitamos depende de nuestro apetito y nivel de actividad. Contrariamente a lo que se creía una dieta adelgazante no debería ser baja en hidratos de carbono. De hecho los alimentos almidonados sacian mucho, en proporción a la cantidad de calorías que contienen. **Fibra dietética** La fibra o polisacárido no almidonado (NSP), como se la denomina actualmente, hace referencia a la parte no digestible de los alimentos que contienen hidratos de carbono. La fibra la podemos encontrar en los cereales integrales o no refinados, frutas (frescas o deshidratadas) y verduras. Un buen aporte diario de fibra puede prevenir muchos problemas digestivos y proteger contra enfermedades como el cáncer de colon y la diverticulitis. **Grasas y Aceites** Demasiada grasa es perjudicial para nuestra salud, pero una poca es necesaria para mantener nuestros tejidos en buen estado, para la producción de hormonas y como portadora de algunas vitaminas. Al igual que las proteínas, las grasas están compuestas de elementos más pequeños llamados ácidos grasos. Dos de éstos, los ácidos linoleico y linolénico, se consideran esenciales y deben de estar contenidos en la dieta, lo que no resulta ningún problema ya que los encontramos ampliamente en los alimentos vegetales. Las grasas se pueden clasificar en saturadas e insaturadas (mono-insaturadas y poli-insaturadas). Un alto contenido de grasas saturadas puede elevar el nivel de colesterol en la sangre, el cual está relacionado con las enfermedades que afectan al corazón. Las grasas vegetales suelen ser grasas insaturadas, que es uno de los beneficios de la dieta vegetariana. Las grasas mono-insaturadas, como el aceite de oliva y el de cacahuete, son mejores para los fritos porque las grasas poli-insaturadas, como el aceite de girasol, son inestables a altas temperaturas. Las grasas animales (incluyendo la mantequilla y el queso) suelen ser más saturadas que las grasas vegetales, con la excepción del aceite de palma y el aceite de coco. **Vitaminas** Vitamina es el nombre que se aplica a varios nutrientes, no relacionados entre ellos, que el organismo es incapaz de sintetizar, o hacerlo en cantidades suficientes. Lo único que tienen en común es que son necesarios tan sólo en pequeñas cantidades. La principales fuentes vegetales de vitaminas son: **Vitamina A (o beta-caroteno):** vegetales rojos, anaranjados o amarillos como las zanahorias y los tomates, vegetales de hoja verde y frutas como los albaricoques y los melocotones. También se añade a la mayoría de las margarinas. **Vitaminas del complejo B:** Este grupo de vitaminas incluye la B1 (tiamina), la B2 (riboflavina), la B3 (niacina), la B6 (piridoxina), la B12 (cianocobalamina), ácido fólico, ácido pantoténico y biotina. Todas las vitaminas del complejo B, excepto la B12, se encuentran en las levaduras y cereales integrales (especialmente el germen de trigo), frutos secos, semillas, legumbres y vegetales verdes. La *vitamina B12* es la única que puede conllevar alguna dificultad ya que no se encuentra en los alimentos vegetales. Sólo una muy pequeña cantidad de vitamina B12 es necesaria y los vegetarianos normalmente la obtienen de los productos lácteos y los huevos. Es prudente que las personas veganas y las vegetarianas que consumen pocos alimentos de origen animal, incorporen a su dieta algunos alimentos enriquecidos con vitamina B12. ésta se añade a extractos de levadura, leche de soja, hamburguesas vegetales y algunos cereales para el desayuno. **Vitamina C:** Fruta fresca, ensaladas, todas las hortalizas de hoja verde y patatas. **Vitamina D:** Esta vitamina no se encuentra en los alimentos vegetales pero nuestro organismo la fabrica cuando exponemos nuestra piel a la luz solar. También se añade a muchas margarinas y se encuentra en la leche, el queso y la mantequilla. Estas fuentes son normalmente adecuadas para adultos sanos. Los niños más pequeños, las personas muy ancianas o cualquiera confinado en interiores, harían bien de consumir suplementos de vitamina D, especialmente si consumen pocos productos lácteos. **Vitamina E:** Aceite vegetal, cereales integrales, huevos. **Vitamina K:** Vegetales frescos, cereales y la flora bacteriana del intestino. **Minerales** Los minerales llevan a cabo una variedad de funciones en el organismo. Los siguientes son aspectos sobre algunos de los minerales más importantes: **Calcio:** Es importante para la salud de los huesos y los dientes. Se encuentra en los productos lácteos, vegetales de hoja verde, pan, el agua del grifo en zonas de aguas duras, frutos secos y semillas (especialmente sésamo), frutas deshidratadas, queso. La vitamina D ayuda a la absorción del calcio. **Hierro:** Necesario para los glóbulos rojos de la sangre. Se encuentra en los vegetales de hoja verde, pan integral, melaza, huevos, frutas deshidratadas (especialmente albaricoques e higos) y legumbres. Las fuentes vegetales de hierro no son tán fácilmente absorbidas como las fuentes animales, pero un buen aporte de vitamina C reforzará la absorción. **Zinc:** Juega un papel fundamental en muchas reacciones enzimáticas y en el sistema inmunitario. Se encuentra en los vegetales verdes, queso, sésamo y semillas de calabaza, lentejas y cereales integrales. **Yodo:** Presente en los vegetales, pero la cantidad depende de la riqueza en yodo de la tierra en la que han crecido. Los productos lácteos también contienen yodo en abundancia. Los vegetales marinos son una buena fuente de yodo para los veganos. | \| \| \|---\|---\| 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: 1137 ### 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 - [![Chinese Soup With Tofu](https://ivu.org/media/zoo/images/tofu_soup_9f3c37440f43cdcb21a341de5fc31190.jpg "Chinese Soup With Tofu")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/chinese-soup-with-tofu.html "Chinese Soup With Tofu") #### [Chinese Soup With Tofu](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/chinese-soup-with-tofu.html "Chinese Soup With Tofu") [Chinese](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/chinese.html) [Fake Meats (Tofu etc)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/fake-meats-tofu-etc.html) [Soups](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/soup.html) - [![Moroccan Couscous 2](https://ivu.org/media/zoo/images/moroccan-couscous-1775428610_c283e8210551f6fc1af30a9b10e811c8.jpg "Moroccan Couscous 2")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/moroccan-couscous-2.html "Moroccan Couscous 2") #### [Moroccan Couscous 2](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/moroccan-couscous-2.html "Moroccan Couscous 2") [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Morocco](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/morocco.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) - [![Cuban Black Bean Soup 2](https://ivu.org/media/zoo/images/cuban-black-bean-soup-2-1779552500_00f934e37343fcfc5a73f2bf1695d6e2.jpg "Cuban Black Bean Soup 2")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/cuban-black-bean-soup-2.html "Cuban Black Bean Soup 2") #### [Cuban Black Bean Soup 2](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/cuban-black-bean-soup-2.html "Cuban Black Bean Soup 2") [Protein Rich](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/proteiin-rich.html) [Cuba](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/cuba.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Soups](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/soup.html) [Caribbean](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/caribbean.html) ### VFA Blog - [![Vegan Sushi: A Healthy and Sustainable Delight that Combines the Best of Japanese Culture](https://ivu.org/media/zoo/images/chinese-dragon4_1a2020e2eda34947ca2b921b84285704.jpg "Vegan Sushi: A Healthy and Sustainable Delight that Combines the Best of Japanese Culture")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/vegan-sushi-a-healthy-and-sustainable-delight-that-combines-the-best-of-japanese-culture.html "Vegan Sushi: A Healthy and Sustainable Delight that Combines the Best of Japanese Culture") #### [Vegan Sushi: A Healthy and Sustainable Delight that Combines the Best of Japanese Culture](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/vegan-sushi-a-healthy-and-sustainable-delight-that-combines-the-best-of-japanese-culture.html "Vegan Sushi: A Healthy and Sustainable Delight that Combines the Best of Japanese Culture") - [Read more](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/vegan-sushi-a-healthy-and-sustainable-delight-that-combines-the-best-of-japanese-culture.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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