--- title: "Equilibrare l'alimentazione - IVU - International Vegetarian Union" description: "Equilibrare l'alimentazione: Tratto da The Vegetarian , primavera 1995 Da The Vegetarian Society UK Español - Français Tutti sappiamo come il segreto di un sano stile di vita vegetariano sia un'alimentazione ben equilibrata; tuttavia per tutti coloro che vorrebbero essere" url: "https://ivu.org/history-of-ivu.html?view=article&id=6552:italian-trans-vsuk-balance&catid=333" date: "2026-11-05T23:57:19+00:00" language: "en-GB" --- # Equilibrare l'alimentazione ![Equilibrare l'alimentazione](https://ivu.org/images/legacy/history/banners/italian-trans-vsuk-balance.png) **Equilibrare l'alimentazione** Tratto da *The Vegetarian*, primavera 1995 Da **[The Vegetarian Society UK](http://www.vegsoc.org/)** *[*Español*](https://ivu.org/history-of-ivu.html?view=article&id=6735:spanish-trans-vsuk-balance&catid=297) - [*Français*](https://ivu.org/history-of-ivu.html?view=article&id=6468:french-trans-vsuk-balance&catid=461) *Tutti sappiamo come il segreto di un sano stile di vita vegetariano sia un'alimentazione ben equilibrata; tuttavia per tutti coloro che vorrebbero essere vegetariani, o per chi invece da poco si è avvicinato al vegetarismo, il punto più confuso è: quali alimenti contengono un certo nutriente? E quali sono precisamente i nutrienti essenziali? Far seguire una dieta vegetariana a bambini "difficili" (o ad adulti con le stesse caratteristiche) può causare dei problemi, però fortunatamente, ci sono svariate fonti dietetiche per ogni nutriente. E' quindi sempre possibile trovare delle alternative. La guida alle vitamine e ai minerali di Denise Rooke propone le seguenti possibilità.* Non è necessario assorbire ogni giorno alcune vitamine specifiche, sebbene questo sia probabilmente inevitabile quando si consumano di media due o tre pasti quotidiani. Si tratta delle vitamine liposolubili, che il corpo è in grado di immagazzinare, e che comprendono le vitamine A, D E, e K. Le vitamine idrosolubili, tra le quali ricordiamo la vitamina C e quelle del gruppo B, non vengono accumulate così facilmente, e ne è quindi essenziale un consumo quotidiano. Le vitamine idrosolubili sono inoltre maggiormente suscettibili alla distruzione durante la cottura. Per ottenere il massimo da un punto di vista nutritivo da frutta e verdura, le cotture al vapore o in forno a microonde (ma bisogna prestare particolare attenzione con questo metodo) sono preferibili alla bollitura. Un'alternativa eccellente è consumare frutta e verdura crude, così come scegliere alimenti freschi piuttosto che confezionati o conservati. Il fabbisogno di nutrienti e di energia per godere d’ottima salute varia a seconda dell'individuo. La tabella RNI (Reference Nutrient Intake) prende in considerazione la quantità più rilevante raccomandata per ogni nutriente necessario. Il RNI è particolarmente consigliato per l'alimentazione di persone con necessità nutrizionali speciali: bambini, anziani, donne incinte o in allattamento fanno parte di questa categoria. Se l'appetito non aumenta durante queste fasi della vita, si devono consumare alimenti ricchi di nutrienti specifici in quantità concentrate per assicurarne l'assorbimento. E' piuttosto irrazionale preoccuparsi delle esatte necessità nutritive quotidiane. Una dieta sana, variata, a basso contenuto di grassi, ma ricca di fibre e alimenti integrali garantisce non solo che si riceva una buona varietà di nutrienti, ma anche che si riduca contemporaneamente il rischio di sviluppare ipertensione, malattie cardiache, tumori all'intestino e diabete. Il nostro organismo è dotato di eccellenti mezzi per farci capire se ci mancano dei nutrienti come calo o aumento di peso, affaticamento, problemi cutanei, ecc. ed è molto importante prestare attenzione a quanto ci dice il nostro corpo. **Nutrienti** | **Buone fonti** | **Essenziale per** | **Vitamina A** | Frutta e verdura di colore giallo, carote, peperoni, tutti i latticini compresa la margarina, gli ortaggi a foglia verde, le albicocche secche | Visione notturna, pelle sana e sviluppo osseo | |---|---|---|---|---| | **Vitamina B1 (Tiamina)** | Integratori, cereali per colazione, lievito alimentare, legumi, castagne, riso/pane/pasta integrali | Trasformazione dei carboidrati in energia | | **Vitamina B2 (Riboflavina)** | Integratori, lievito alimentare, uova, latte, champignon | Aiuta la trasformazione di grassi, carboidrati e proteine in energia | | **Vitamina B3 (Niacina)** | Integratori, lievito alimentare, arachidi, riso integrale, pasta e pane integrali | Produzione di energia, pelle sana e sistema nervoso | | **Vitamina B6** | Cereali per colazione, mele, noci, legumi, avocado | Aiuta nella trasformazione delle proteine in energia | | **Vitamina B12** | Lievito alimentare, latticini, integratori, TVP | Formazione dei globuli rossi, crescita e sistema nervoso | | **Vitamina C** | Limoni e limonata, la maggior parte degli ortaggi verdi, mele e pomodori | Salute di ossa, denti e gengive, pelle; crescita, cicatrizzazione e produzione di energia; resistenza alle infezioni | | **Vitamina D** | Esposizione ai raggi solari, integratori, uova, margarina, formaggi | Salute di ossa, denti e assimilazione del calcio | | **Vitamina E** | Avocado, olii vegetali, olive, castagne, grani di cereali, margarina, tahin (purea di sesamo bianco), ortaggi a foglie verdi scure | Agisce come antiossidante | | **Acido Folico (gruppo B)** | Pane con diversi cereali integrali, fagioli "blackeye", lievito alimentare, ortaggi a foglie verdi, integratori | Produzione di globuli rossi e sintesi del DNA, importante per le donne incinte | | - - - | | **Ferro** | Pane integrale, pasta, legumi, frutta secca, tuorlo d'uovo, datteri, tahin, miglio, semi di zucca, melassa, tofu | Trasporto dell'ossigeno attraverso il corpo | | **Calcio** | Latte, latticini, latte di soia, germogli di soia, pane bianco, legumi, tofu, tahin, ortaggi a foglie verdi | Solidità di ossa e denti; importante per la coagulazione del sangue e la contrazione dei muscoli | | **Zinco** | Cereali, mandorle, legumi, tofu, latte e latticini, pane integrale e pasta | Formazione dei muscoli e funzionamento degli enzimi | | **Iodio** | Alghe marine, ortaggi a foglia verde, legumi, latte e latticini | Sintesi degli ormoni della tiroide e sviluppo del feto | | **Magnesio** | Nocciole, legumi, tofu, formaggio, yogurt, pane integrale e pasta | Funzionamento dei muscoli, del sistema nervoso e degli enzimi, aiuta nell'equilibrio del calcio | | **Fosforo** | Latte e latticini, cereali integrali, inclusi pane e pasta integrali, riso integrale, cereali, nocciole, legumi e tofu | Solidificazione delle ossa; importante per mantenere l'equilibrio chimico del corpo | | **Sodio** | Sale, lievito alimentare, cereali, latte e latticini, alimenti salati | Mantenimento dell'equilibrio idrico; funzionamento muscolare e nervoso | | **Potassio** | Frutta e succhi di frutta, patate e legumi | Equilibrio del sodio, funzionamento muscolare e nervoso | | **Cloro** | Sale, lievito alimentare e alimenti salati | Mantenimento dell'equilibrio di sodio e potassio | | **Rame** | Cereali integrali, pane integrale e pasta, frutta secca, tofu, legumi, nocciole e cereali | Funzionamento dei nervi e degli enzimi | | **Selenio** | Lenticchie marroni e verdi, pane, anacardi e noci del Brasile | Funzionamento dei globuli rossi e Paola Segurini Traduzione italiana di Alessandro Cattelan 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: 1027 ### 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) - [1950 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc50-index.html) - [1953 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc53-index.html) - [1955 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc55-index.html) - [1957 World Vegetarian Congress](https://ivu.org/hv-congress-1957-congress-wvc57-index.html) - [1960 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc60-index.html) - [1963 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc63-index.html) - [1965 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc65-index.html) - [1967 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc67-index.html) - [1971 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc71-index.html) - [1973 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc73-index.html) - [1975 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc75-index.html) - [1977 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc77-index.html) - [1979 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc79-index.html) - [1982 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc82-index.html) - [1984 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc84-index.html) - [1994 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc94-index.html) - [1996 World Vegetarian Congress](https://ivu.org/hv-congress-main-congress-wvc96-index.html) - [1999 World Vegetarian Congress: Chiang Mai](https://ivu.org/hv-congress-1999-congress-thai99-index.html) - [2000 World Vegetarian Congress: Toronto](https://ivu.org/hv-congress-2000-congress-2000-index.html) - [2002 World Vegetarian Congress: Edinburgh](https://ivu.org/hv-congress-2002-congress-2002-index.html) - [2004 World Vegetarian Congress: Florianopolis](https://ivu.org/hv-congress-2004-congress-2004-index.html) - [2006 World Vegetarian Congress: Goa](https://ivu.org/hv-congress-2006-congress-2006-index.html) - [2008 World Vegetarian Congress: Dresden](https://ivu.org/hv-congress-2008-congress-2008-index.html) ### History of Vegetarianism - [History of IVU](https://ivu.org/history-of-ivu.html) - [Vegetarian History Timeline](https://ivu.org/history-of-ivu/hv-general-history-timeline-index.html) - [Museum of Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-museum.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) - [World Vegetarian Congress History](https://ivu.org/hv-congress-main-congress-2008-ivuhistory-index.html) - [Famous Vegetarians: People Directory](https://ivu.org/history-of-ivu/hv-general-people-index.html) - [Vegetarian History Online Library](https://ivu.org/history-of-ivu/hv-general-history-online-library.html) - [IVU Magazine Archives](https://ivu.org/history-of-ivu/hv-general-news-magazine.html) - [IVU Online News Archive](https://ivu.org/history-of-ivu/hv-general-news-online-index.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) - [Europe: Middle Ages to the 17th Century](https://ivu.org/history-of-ivu/hv-general-history-renaissance-index.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) - [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) - [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) - [Vegetarian Societies in Latin America and the Caribbean](https://ivu.org/history-of-ivu/hv-general-history-societies-latin-america.html) - [North American Vegetarian Societies and IVU](https://ivu.org/history-of-ivu/hv-general-northam-history.html) - [Music and Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-music.html) - [Creative Writing and Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-writers-creative.html) - [Religion and Vegetarianism Library](https://ivu.org/hv-libraries-research-religion-books.html) - [Vegetarian Science Library](https://ivu.org/hv-libraries-research-science-library.html) ### Vegetarian News and Periodical Archives - [IVU Magazine Archives](https://ivu.org/history-of-ivu/hv-general-news-magazine.html) - [IVU Online News Archive](https://ivu.org/history-of-ivu/hv-general-news-online-index.html) - [Interviews with Vegetarian and Vegan Activists](https://ivu.org/hv-news-periodicals-news-online-interviews-index.html) - [European Vegetarian Union News Archive](https://ivu.org/hv-news-periodicals-news-evu-index.html) - [European Vegetarian News Archive](https://ivu.org/hv-news-periodicals-news-europe-archives.html) - [Nigerian Vegetarian News Archive](https://ivu.org/hv-news-periodicals-nigeriaveg-newsarchive.html) - [The Vegetarian Newspaper: 1888-1903](https://ivu.org/hv-news-periodicals-history-europe19b-the-vegetarian.html) - [The British Vegetarian: 1959-1971](https://ivu.org/hv-news-periodicals-history-europe20b-british-vegetarian.html) - [The Vegetarian World Forum Archive](https://ivu.org/hv-news-periodicals-history-world-forum-index.html) ### Vegetarian Libraries and Historical Research - [Vegetarian History Online Library](https://ivu.org/history-of-ivu/hv-general-history-online-library.html) - [Museum of Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-museum.html) - [The Ethics of Diet: Book and Editions](https://ivu.org/hv-libraries-research-history-williams-index.html) - [Percy Bysshe Shelley: A Monograph](https://ivu.org/hv-libraries-research-history-shelley-monograph.html) - [The Vegetarian Movement in England: 1847-1981](https://ivu.org/hv-libraries-research-history-thesis-index.html) - [English Vegetarian Movement: Thesis Bibliography](https://ivu.org/hv-libraries-research-history-thesis-bibliography.html) - [Vegetarian Federal Union: 1897 Annual Report](https://ivu.org/hv-libraries-research-history-vfu-1897-report.html) - [Historical Books on Animal Ethics](https://ivu.org/hv-libraries-research-animals-books.html) - [Religious Vegetarian Books: Historical Library](https://ivu.org/hv-libraries-research-religion-books.html) - [How to Win an Argument with a Meat Eater: Booklet](https://ivu.org/hv-libraries-research-religion-articles-argument.html) - [Historical Books on Vegetarian Science](https://ivu.org/hv-libraries-research-science-library.html) - [Science Council of IVU: Historical Archive](https://ivu.org/hv-libraries-research-science-scivu-index.html) ### 1990s Regional Congresses and Thailand 1999 - [1999 World Vegetarian Congress: Chiang Mai](https://ivu.org/hv-congress-1999-congress-thai99-index.html) - [1999 Thailand Congress: Programme and Abstracts](https://ivu.org/hv-congress-1999-congress-thai99-program-index.html) - [1999 Thailand Congress: Participant Profiles](https://ivu.org/hv-congress-1999-congress-thai99-profiles-index.html) - [1999 Thailand Congress: Historical Materials](https://ivu.org/hv-congress-1999-congress-thai99-index-old.html) - [1995 European Vegetarian Congress](https://ivu.org/hv-congress-1999-congress-euro95-index.html) - [1997 European Vegetarian Congress: Bussolengo](https://ivu.org/hv-congress-1999-congress-euro97-index.html) - [1997 India and Far East Regional Congress](https://ivu.org/hv-congress-1999-congress-asia97-index.html) ### Vegetarian People, Arts and Culture - [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 - [![BROCCOLI MIXED WITH SEAWEED AND ALMONDS](https://ivu.org/media/zoo/images/mon%20107_deccd26fca09b25f35ec0d071cb04c9e.jpg "BROCCOLI MIXED WITH SEAWEED AND ALMONDS")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/broccoli-mixed-with-seaweed-and-almonds.html "BROCCOLI MIXED WITH SEAWEED AND ALMONDS") #### [BROCCOLI MIXED WITH SEAWEED AND ALMONDS](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/broccoli-mixed-with-seaweed-and-almonds.html "BROCCOLI MIXED WITH SEAWEED AND ALMONDS") [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) - [![Rumi's Black Bean and Mango Soup](https://ivu.org/media/zoo/images/rumi-s-black-bean-and-mango-soup-1791408613_1a7ad68eba708b28f010f8dc097a9cf0.jpg "Rumi's Black Bean and Mango Soup")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/rumis-black-bean-and-mango-soup.html "Rumi's Black Bean and Mango Soup") #### [Rumi's Black Bean and Mango Soup](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/rumis-black-bean-and-mango-soup.html "Rumi's Black Bean and Mango Soup") [Protein Rich](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/proteiin-rich.html) [Brazil](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/brazil.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) - [![Banana cake with plantains jelly and peanuts ](https://ivu.org/media/zoo/images/raw_banana_cake_4d2e07ae027b40815a85bb3072ad6da5.jpg "Banana cake with plantains jelly and peanuts ")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/banana-cake-with-plantains-jelly-and-peanuts.html "Banana cake with plantains jelly and peanuts ") #### [Banana cake with plantains jelly and peanuts ](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/banana-cake-with-plantains-jelly-and-peanuts.html "Banana cake with plantains jelly and peanuts ") [Desserts](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/deserts.html) [Raw gourmet](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/raw-gourmet.html) [Whole Food Plant Based](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/whole-plant-based.html) ### VFA Blog - [![Fake meats](https://ivu.org/media/zoo/images/burger_vegano_120cb8fd9a83d0a352981ee6640be7cf.jpg "Fake meats")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fake-meats.html "Fake meats") #### [Fake meats](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fake-meats.html "Fake meats") - [Read more](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fake-meats.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 603 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 2782 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 3834 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 4052 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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