Christmas dinner is hell for vegans

From spectator.com

By Chas Newkey-Burden 

It's one of the last bastions of national orthodoxy, one that people look forward to for months, but many vegans dread Christmas dinner. It’s not the food that’s the problem – it’s the conversation.

Veganism is now as mainstream as oat milk lattes, so for 364 days of the year it barely raises an eyebrow, but come 25 December it’s often seen as a personal affront to centuries of tradition. Politely declining the turkey is treated as a personal assault upon centuries of gravy-soaked heritage. 

As the seasonal sitting wears on, even mild-mannered relatives can metamorphose into belligerent barristers for Big Meat. ‘But would you eat a pig if you were stranded on a desert island?’ wonders an auntie, as though the Yuletide table were the Old Bailey. Grandpa, who hasn’t mustered a full sentence since the Blair years, awakens to mutter that ‘in my day we ate what we were given’. A third relative asks: ‘If you don’t want to eat meat, then why do you eat food that looks like meat?’ The question is delivered with the sort of ‘gotcha’ triumph one associates with a man who has just check-mated a suspect in a murder trial. 

All of this unfolds across a table that resembles a battlefield of animal remains: the turkey that might have lived a decade but instead had its throat slit after just 12 weeks; the pigs-in-blankets whose pampered PR name conceals the gas chambers they were killed in; the cream stealthily extracted from dairy cows whose shortened lives of hell wouldn’t feature in any heartwarming festive flick.

                                                                                                    Credit: iStock

There’s a final insult to those animals as a lot of the food is scraped into the bin untouched. For days afterwards, carcasses of poultry are seen sticking out of overstuffed dustbins, alongside the plastic of gimmicky presents which thrilled people for all of seven minutes on Christmas morning. No wonder some people don’t want a vegan round the table: if they started thinking about how cruel, greedy and fatuous our celebration of a festival of God has become, then the whole farce might start to crumble.

Meanwhile, as we toast goodwill to all, the animal kingdom enjoys quite the opposite. Reindeer are dragged, bewildered, onto high streets to entertain small children; cats and dogs endure lonely vigils while their humans decamp to distant in-laws; fireworks turn New Year’s Eve into a night of terror for horses, pets and birds. We send cards adorned with cheerful robins in snowy gardens – then bung their cousins in the oven. We build nativity scenes with docile sheep figurines while the real ones bleat in terror in abattoirs. It is, to put it mildly, not our species’ finest hour.

In case you hadn’t noticed, yes, I am one of those preachy, judgemental vegans. Why would I not be? It would be strange to be so appalled by animal slaughter to take the drastic step of stopping eating meat, fish, eggs and milk, but then to say I’ve no issue with other people consuming those things. You either think a thing is wrong or you don’t.

In fact, most people agree that cruelty to animals is wrong – except, crucially, at mealtime. Vegans are merely attempting to align our actions with our beliefs. So rather than feeling like the lone tofu soldier at the festive front, we might raise our oat eggnogs in quiet congratulation. For all the mockery we attract, no creature met a grisly end for our plate. And while the carnivores clutch their stomachs and groan into the sofa, the carrot chewers are merrily digesting away, light as chestnut stuffing.

I’m lucky to have a family that’s supportive of my veganism but my heart goes out to those who will have to endure the annual interrogation in the days ahead. Merry Christmas, then, to all my fellow beetroot-botherers. May your veg be roasted, your conscience clear, and your festive season as gentle on the animals as it is on your digestion.

https://spectator.com/article/christmas-dinner-is-hell-for-vegans/

Vegan Athletes Share Protein Secrets At One Of The Largest Vegan Festivals

From plantbasednews.org

The only thing vegan athletes seem to lack at this festival is tolerance for protein myths 

Think plant-based athletes struggle to get enough protein? Think again.

At one of the world’s largest vegan festivals, lifters, nutrition experts, and long-term vegans came together to share how they meet their protein needs and maintain impressive physiques on entirely plant-based diets.

In a video created by Dénes Marton, known as Daynesh on YouTube, the content creator explores common questions and misconceptions about plant-based living, including protein sources, diet variety, soy safety, and affordability.

At the festival, Marton interviews athletes who have followed vegan diets for years, some for over three decades, offering first-hand insight into how a plant-based lifestyle supports strength, endurance, and overall health.

Addressing persistent myths and practical concerns, the video highlights a range of high-protein vegan foods and shows that meeting nutritional needs on a vegan diet is both achievable and sustainable for athletes and everyday people alike.

How long-term vegans think about food, cravings, and protein

The first thing Marton establishes is just how long many of these athletes have been vegan. Interviewees share timelines ranging from eight to more than 30 years. One attendee says, “10 years as of June,” while another notes, “I’ve been vegan for 16 years.” One of them, who was a vegetarian before going vegan, has gone “31 years without meat.”

When asked whether vegans “only eat vegetables,” the crowd laughs the myth away. One athlete jokes, “Not quite. Just grass. Not even vegetables. Just hay.” Another pushes back by listing an entire spectrum of foods: “Tofu, tempeh, seitan, lentils, beans, legumes, vegetables, fruits, grains, nuts, seeds, whole grains.”

Several note that going vegan actually expanded their diet. One athlete says, “I used to just eat to eat, and now I get like really excited about certain new dishes or trying new plant-based restaurants while I’m here in London and so on.”

Do you have to eat soy, and is it healthy? Doctors weigh in

Marton interviews two medical professionals on the soy question. A naturopathic doctor explains, “You can definitely be vegan and not eat soy. I know a lot of vegans who don’t eat any soy products. Definitely possible.”

Another doctor, board-certified in family medicine, directly addresses the safety debate: “Isn’t soy bad for you? If you want to look at actual, high-quality research, like a meta-analysis of randomized control trials? No.”

He adds nutritional context: “Soy is high in those [isoflavones], but they’re actually good for you.”

Both professionals stress that soy is optional, and that fears about phytoestrogens persist despite robust evidence showing soy is safe and beneficial.

This athlete, interviewed by Daynesh, has been vegan for nine years and has not eaten meat for 31 years - Media Credit: YouTube/Daynesh

Do vegans miss meat? For these athletes, the answer is clear

When Marton asks whether they miss meat, the answers are emphatic.

One participant says, “In the last 16 years, I have never once missed eating meat.” Another adds, “I eat vegan meat, so it’s like it’s the same thing.”

For some, the aversion has grown stronger over time. One athlete says, “None because I’m so disgusted by dairy now. I’m good. I’m good.” Another explains, “It’s not food anymore to me. It’s the flesh of an animal, [a] sentient being. So I don’t miss eating meat.”

The biggest misconceptions about veganism

Across interviews, the same myths surface again and again.

One athlete is blunt: “I think the biggest misconception people still have to this day is that you won’t get enough protein on a vegan diet.”

Others mention the idea that vegan diets are limited. One participant says, “I have not eaten such a broad diet in my entire life.”

Another highlights cultural assumptions: “A lot of people in India believe that it’s either too expensive or that it’s a Western concept. And that’s so untrue because religions like Jainism and Buddhism that originated in India have their roots in veganism.”

Another adds, “That it’s really, really difficult. It isn’t that difficult. Literally within a month of being vegan, you will be a master of it. It isn’t like some PhD you need to aspire to.”

Is veganism expensive? Athletes say the opposite

The affordability question comes up repeatedly. One long-term vegan says, “I have actually been a low-income vegan, and your staple foods are not expensive.”

Another corrects the misconception more sharply: “It is incredibly cheap to be vegan.”

One interviewee summarizes what many echoed: “You can eat so much great food that doesn’t require a significant investment of money.”

Marton also encounters someone who jokes about “hitting the lottery.” Still, the message across the board is consistent: whole foods like rice, beans, lentils, and vegetables remain some of the most cost-effective foods available.

So, where do they actually get their protein?

The athletes offer long lists of high-protein vegan staples. One explains, “It’s tofu, tempeh, seitan, beans… soy is a complete protein… You do get complete plant proteins as well.”

Another says, “I eat the high protein vegan foods like beans, legumes, tofu, tempeh, seitan, TVP… I do have a protein shake once a day as well.”

One athlete, who consumes 160 to 180 grams a day, says, “Vegetables, rice, legumes, like this stuff has protein in it.”

The message: protein isn’t hard to find on a plant-based diet, and plenty of athletes hit their targets without issue.

Staying vegan for life? These athletes are not going back

When Marton asks whether they’ll stay vegan long term, the responses are unwavering.

One participant says, “I will be vegan until the day I die.”
Another points to their tattoo: “I got it tattooed on my arm, so I’m kind of screwed if I don’t.”
One adds, “The only regret that I have as a vegan is that I didn’t go vegan sooner.”

Others echo the same sentiment almost word for word:
“Not doing it sooner.”

Marton’s video captures something rarely shown in mainstream discussions about veganism: plant-based athletes who thrive not despite veganism, but because of it. Their diets are diverse, their protein intake is adequate, and their commitment is long-term.

Instead of struggling, many describe a lifestyle that is easier, cheaper, healthier, and more fulfilling than what they left behind.

And for those still worried about protein? As one athlete puts it, “I’m telling you, when you go vegan, you become so mindful of what you’re eating. You almost become like a health coach, but for yourself.”

https://plantbasednews.org/lifestyle/health-and-fitness/vegan-athletes-share-their-protein-secrets/

The simple vegan lifestyle guide that makes going plant-based effortless

From vegoutmag.com 

By Avery White

Going vegan doesn't require perfection or a complete life overhaul; it asks only that you begin where you are and trust the process

I remember standing in my kitchen at 35, staring at a carton of eggs like it held some kind of answer.

I'd just finished reading about factory farming practices, and something in me had shifted. Not dramatically, not with fanfare, but quietly and irreversibly.

The question wasn't whether I wanted to go vegan. It was whether I could actually do it without turning my entire life upside down.

Five years later, I can tell you this: the transition was far simpler than I'd feared. Not because I had exceptional willpower or unlimited time, but because I stopped treating veganism like a test I could fail.

What if going plant-based could feel less like deprivation and more like coming home to yourself?

Start with curiosity, not restriction

When I left my finance career after burnout, I learned something valuable about change. The shifts that stick aren't the ones born from punishment or rigid rules. They come from genuine interest in something better.

Instead of cataloguing everything you can't eat, get curious about what you can. Wander through the produce section like you're exploring a new city. Pick up a vegetable you've never cooked. Ask yourself what flavours you actually love, then find plant-based versions that satisfy those cravings.

I started by adding rather than subtracting. More beans in my soups. More leafy greens on my plate. More experimenting with spices I'd ignored for years. The animal products naturally took up less space as the plants moved in.

Build a foundation of simple meals

Here's what nobody tells you about sustainable veganism: it doesn't require elaborate recipes or Instagram-worthy bowls. It requires about five to seven meals you can make without thinking.

My rotation includes rice and beans with whatever vegetables are in the fridge, pasta with marinara and sautéed greens, stir-fry with tofu, and big salads loaded with chickpeas and tahini dressing. None of these take more than 30 minutes. All of them keep me full and satisfied.

Think about the meals you already love that happen to be vegan or could easily become so. Oatmeal with fruit. Vegetable curry. Bean tacos. You likely have more plant-based favourites than you realize. What would it look like to build your week around those familiar comforts?

Address nutrition without obsession

I'll be honest: when I first went vegan, I worried constantly about protein.

Coming from a world where I analysed spreadsheets for a living, I wanted to track every nutrient. That approach lasted about two weeks before it started feeling like another job.

The truth is simpler. Well-planned vegan diets are nutritionally adequate and may provide health benefits for disease prevention. Focus on variety: legumes, whole grains, nuts, seeds, fruits, and vegetables in different colours. Take a B12 supplement, since that's the one nutrient you genuinely can't get from plants.

Beyond that, trust your body. If you're eating enough calories from whole foods, you're likely getting what you need. Save the detailed tracking for situations where it's actually warranted.

Navigate social situations with grace

The hardest part of going vegan wasn't the food. It was the conversations.

Family dinners where my choices felt like criticism of theirs. Work lunches where I worried about being difficult. Dating Marcus in those early months, wondering if our different eating habits would become a wedge.

What helped was releasing the need to convert anyone. I stopped explaining unless asked. I started bringing dishes to share so there was always something I could eat. I learned to say "I'm good with what I have" when someone fretted over my plate.

Most people care far less about your food choices than you imagine. And the ones who do? Their reactions usually say more about their own discomfort than anything about you.

Expect imperfection and keep going

During my first year, I accidentally ate something with butter at a restaurant.

I spent the next day feeling like a fraud, wondering if I should even call myself vegan. That kind of all-or-nothing thinking was a holdover from my finance days, where mistakes had real consequences.

But this isn't a balance sheet. Research on behaviour change consistently shows that self-compassion predicts long-term success far better than perfectionism does. One meal doesn't define your commitment. A hundred imperfect vegan days matter more than waiting for conditions to be perfect.

What would change if you gave yourself permission to be a work in progress?

Final thoughts

Going vegan five years ago didn't transform me overnight. It was more like trail running: you don't conquer the mountain in a single stride. You take one step, then another, adjusting your pace as the terrain shifts.

The lifestyle that once seemed impossible now feels like the most natural thing in the world. Not because I figured out some secret formula, but because I stopped making it harder than it needed to be. I ate plants. I learned as I went. I forgave myself when I stumbled.

You don't need to have it all figured out before you begin. You just need to begin. The rest reveals itself along the way.

https://vegoutmag.com/lifestyle/s-bt-simple-vegan-lifestyle-guide-plant-based-effortless/

Veganuary Launches Two New Cookbooks Featuring Celebrity-Backed Festive Vegan Recipes

From deccanchronicle.com

The cookbooks provide a perfect opportunity to enjoy festivals and family gatherings while supporting better health

Ahead of Christmas and New Year festivities, Veganuary has released two new digital cookbooks that contain vegan recipes which are both healthy and delicious and feature endorsements from celebrities for holiday cooking. The Veganuary Celebrity Cookbook and Veganuary Plant Protein Cookbook have been published at a time when people worldwide, including Indians, are leaning towards sustainable dietary practices. The cookbooks provide a perfect opportunity to enjoy festivals and family gatherings while supporting better health.

The collection of vegan recipes includes contributions from Hollywood actors, world-class athletes, celebrated comedians and nutrition experts who want to help people start their New Year with healthier and more compassionate eating. Their plant-based creations demonstrate how holiday dishes can become flavourful main attractions for family gatherings. These celebrity recipes help you prepare fun and plant-forward meals for your Christmas feast and New Year’s celebrations.

From the Veganuary Celebrity Cookbook 

Evanna Lynch’s Three-Bean Shepherd’s Pie 

Evanna is an actor, animal advocate and beloved star of the Harry Potter films. Her recipe is a hearty, comforting baked pie loaded with aduki, kidney and borlotti beans, herbs, carrots and peppers, topped with velvety vegan mashed potatoes – perfect for a festive family dinner. 

Ingredients 

For the mashed potatoes:  750 g peeled and coarsely chopped potatoes

1 tablespoon vegan butter  Black pepper, to taste 

For the bean filling:  2 tablespoons olive oil  1 peeled and chopped onion  2 peeled and crushed garlic cloves  150 g sliced mushrooms  1 deseeded and diced red pepper  1 deseeded and sliced yellow pepper  2 medium-sized carrots, peeled and finely chopped  200 g aduki beans  200 g kidney beans  200 g borlotti beans  1 teaspoon dried thyme  1 handful fresh parsley, chopped  A glug of vegan red wine (optional)  375 millilitres vegetable stock  1 heaped tablespoon cornflour  1 tablespoon tomato paste or purée 

Method 

1. Preheat the oven to 180°C. 

2. Cook the potatoes in a pan of boiling water until they are tender. Drain, then mash with the vegan butter and season with black pepper. Set aside. 

3. Meanwhile, soften the onion by gently frying it in the olive oil in a large pan. Add the garlic and mushrooms and cook for a further 2 minutes, stirring to prevent the garlic from burning. 

4. Add the herbs, beans, carrots and peppers. Stir well. 

5. Pour in the stock and a glug of wine, if using. Bring to the boil and simmer, uncovered, for about 8 minutes, until the carrots are tender. 

6. To make a rich gravy, combine the cornflour and 2 tablespoons of cold water in a small bowl and stir. Add the tomato paste or purée and mix, then stir this into the pan. 

7. Remove from the heat and pour the mixture into a baking dish. Spoon the mashed potato on top and bake for 25–30 minutes, or until the top begins to brown. 

Kellie Bright’s Favourite Raw Vegan Bajadera Cake 

Kellie is a celebrated British actor known for her role in EastEnders. This is a decadent, no-bake festive dessert inspired by Balkan flavours – layers of an almond–hazelnut–date base, a cashew–almond middle layer and a silky cacao–coconut oil topping. 

Ingredients 

For the base layer:

 ½ cup almonds  ½ cup hazelnuts  ¾ cup dates  1 tablespoon almond butter 

For the middle layer: 

 1 cup cashews, soaked in warm water for 8 hours or overnight  ½ cup almonds  1 tablespoon almond butter  3 tablespoons coconut oil  ½ cup maple syrup 

For the upper layer:  3 tablespoons organic cacao  1 cup coconut oil  3 tablespoons maple syrup Method 

1. In a food processor, combine all the base-layer ingredients to create a thick paste. Press this into the bottom of a cake pan and place it in the freezer for about 20 minutes. 

2. Using a food processor, blend all the middle-layer ingredients to create a smooth, creamy paste. Spread this over the base layer and return to the freezer for approximately 30 minutes. 

3. Combine all the upper-layer ingredients, then pour over the cake to cover it completely. Chill until set before slicing. 

Carl Donnelly’s Turkish Delight Chocolate Cupcakes 

Carl is an award-winning British comedian with a love for indulgent vegan bakes. This recipe is for soft, fragrant cupcakes infused with rose water and cocoa, ideal for Christmas gifting and party dessert tables. Makes 12 large cupcakes 

Ingredients 

For the cakes: 

 200 ml soya milk  20 ml cider vinegar  170 g self-raising flour  30 g cocoa powder  200 g caster sugar  ¼ teaspoon bicarbonate of soda  ¼ teaspoon baking powder  A pinch of salt  80 ml vegetable oil  1 tablespoon rose water (add a little extra if you prefer a stronger Turkish Delight flavour) 

Method 

1. Preheat the oven to 180°C (350°F). 

2. Combine the soya milk and cider vinegar in a jug or bowl, stir gently and set aside to curdle slightly while you prepare the remaining ingredients. 

3. In a large mixing bowl, whisk together all the dry ingredients. Create a small well in the centre. 

4. Pour in the wet ingredients – including the milk–vinegar mixture and the vegetable oil – and gently fold until the batter is just combined. Avoid over-mixing. 

5. Spoon the mixture into cupcake cases arranged in your baking tray. 

6. Bake for 15–18 minutes, checking around the 15-minute mark. If needed, bake for an extra minute or two until cooked through. 

7. Once baked, remove the tray from the oven and allow the cupcakes to rest for 5 minutes before transferring them to a wire rack to cool completely. 

8. Tip: If preparing cupcakes ahead for a party, bake them in advance and freeze them. Ice them straight from the freezer on the day of the event – this helps the icing set faster as the cakes thaw. 

https://www.deccanchronicle.com/lifestyle/veganuary-launches-two-new-cookbooks-featuring-celebrity-backed-festive-vegan-recipes-1925591

10 anti-inflammatory vegan foods that calm your body

From vegoutmag.com 

These plant-based powerhouses do more than fill your plate; they actively fight the inflammation that's quietly wearing your body down

Inflammation gets a bad rap, but it's actually your body's natural defence system. The problem starts when that defence never stands down.

Chronic, low-grade inflammation has been linked to everything from heart disease and diabetes to depression and accelerated aging. And for many of us, the foods we eat every day are either fuelling that fire or helping to put it out.

The good news? Some of the most powerful anti-inflammatory compounds on the planet come wrapped in plants. No supplements required, no complicated protocols. Just real food, prepared well, eaten consistently.

Whether you're fully vegan or just trying to eat more plants, these ten foods deserve a permanent spot in your rotation.

They're not exotic superfoods you'll buy once and forget about. They're practical, accessible ingredients that actually taste good and do serious work inside your body.

1. Turmeric

You've probably heard the hype, but turmeric actually backs it up. The active compound, curcumin, has been extensively studied for its ability to reduce inflammatory markers in the body. It works by blocking NF-kB, a molecule that travels into the nuclei of your cells and turns on genes related to inflammation.

Here's the catch: curcumin isn't easily absorbed on its own. Pair turmeric with black pepper, which contains piperine, and you boost absorption by up to 2,000%. Add it to curries, golden milk, or even scrambled tofu. Just make sure there's a pinch of pepper in there somewhere.

2. Blueberries

Small but mighty. Blueberries are loaded with anthocyanins, the antioxidants responsible for their deep colour. These compounds don't just neutralize free radicals; they actively reduce the production of inflammatory molecules in your body.

What makes blueberries practical is their versatility. Throw them in smoothies, top your oatmeal, or just eat them by the handful. Frozen works just as well as fresh, which means you can keep them stocked year-round without worrying about spoilage. Consistency matters more than perfection here.

3. Leafy greens

Spinach, kale, Swiss chard, arugula. Pick your fighter. These greens are rich in vitamins, minerals, and phytonutrients that help regulate your body's inflammatory response. They're also high in fibre, which feeds the beneficial bacteria in your gut, and gut health is directly tied to systemic inflammation.

Don't overthink it. A handful of spinach in your morning smoothie, a simple massaged kale salad at lunch, some sautéed chard with dinner. The goal is volume and frequency. Eat more greens, more often. Your body will thank you in ways you can feel.

4. Walnuts

Most nuts are good for you, but walnuts stand out for their omega-3 content. Specifically, they're high in alpha-linolenic acid (ALA), a plant-based omega-3 that your body converts into the same anti-inflammatory compounds found in fatty fish.

A small handful daily is enough. Toss them into salads, blend them into pesto, or just keep a bag at your desk for snacking. They're calorie-dense, so you don't need many to get the benefits. Quality over quantity applies here.

5. Extra virgin olive oil

There's a reason the Mediterranean diet keeps winning. Extra virgin olive oil contains oleocanthal, a compound that works similarly to ibuprofen in reducing inflammation. It's also packed with polyphenols and healthy monounsaturated fats that support heart health.

Use it generously. Drizzle it on salads, finish soups with it, dip bread in it. Just don't cook it at super high temperatures, which can degrade some of those beneficial compounds. Save the high-heat cooking for avocado or coconut oil.

6. Ginger

Ginger has been used medicinally for thousands of years, and modern research confirms what traditional medicine already knew. The gingerols in fresh ginger have potent anti-inflammatory and antioxidant effects. Studies show it can help reduce muscle pain, ease nausea, and lower markers of inflammation.

Fresh ginger is best. Grate it into stir-fries, steep it in hot water for tea, or blend it into smoothies. It adds a bright, spicy kick that wakes up almost any dish. Keep a knob in your freezer; it grates easily straight from frozen.

7. Tomatoes

Tomatoes are one of the best sources of lycopene, an antioxidant that gives them their red colour. Lycopene has been shown to reduce inflammation, particularly in relation to heart disease and certain cancers. Interestingly, cooking tomatoes actually increases lycopene availability.

So that homemade marinara sauce? It's doing more than just tasting good. Roasted tomatoes, tomato paste, even canned crushed tomatoes all count. Pair them with a little olive oil to boost absorption even further.

8. Berries beyond blueberries

Strawberries, raspberries, blackberries. They all bring their own mix of anthocyanins, vitamins, and fibre to the table. Research suggests that regular berry consumption can lower inflammatory markers like C-reactive protein.

Mix it up throughout the week. Different berries offer different phytonutrients, so variety works in your favour. Fresh in summer, frozen the rest of the year. Add them to breakfast, desserts, or just eat them as a snack. Simple wins.

9. Legumes

Beans, lentils, chickpeas. These humble staples are packed with fibre, protein, and polyphenols that help reduce inflammation. They also feed your gut microbiome, which plays a crucial role in regulating your immune response.

I spent years overlooking legumes because I thought they were boring. Then I learned to cook them properly, with good seasoning and aromatics, and everything changed. A well-made dal or a simple white bean stew can be just as satisfying as any meat dish. Give them the respect they deserve.

10. Dark chocolate

Yes, really. Dark chocolate with at least 70% cacao is rich in flavonoids, which have been shown to reduce inflammation and improve blood flow. It's not a free pass to eat an entire bar, but a square or two daily is genuinely good for you.

Look for quality over quantity. Cheap chocolate is loaded with sugar and offers minimal benefits. Invest in good dark chocolate, savour it slowly, and enjoy the fact that something this delicious is actually helping your body heal.

Final thoughts

Fighting inflammation isn't about one magic food or a week-long cleanse. It's about consistent, daily choices that add up over time.

The ten foods on this list aren't complicated or expensive. They're available at any grocery store, and most of them you probably already have in your kitchen.

Start small. Add one or two of these foods to your daily routine and build from there. Maybe it's a handful of walnuts with your morning coffee, or some extra spinach in your lunch.

Over weeks and months, these small additions create real change. Your joints feel better. Your energy stabilizes. That low-grade fatigue starts to lift. This is what eating well actually looks like: not dramatic, not restrictive, just smart choices made consistently.

https://vegoutmag.com/food-and-drink/gen-bt-10-anti-inflammatory-vegan-foods-that-calm-your-body/

4 Misconceptions About Vegan Collagen—and What You Should Really Know

From health.com

        AT A GLANCE

• Vegan collagen is more of a marketing term. Collagen has to be produced from animals, so the term is used to refer to products containing plant-based ingredients.
• There are other misconceptions about vegan collagen, including that it is healthier or less effective than animal-based collagen.
• When looking for a vegan collagen supplement, make sure the product has been third-party tested.

               Vegan collagen supplements can help support skin, joint, and bone health. 

Doucefleur / Getty Images

Collagen supplements can help support your skin, bone, and joint health. Your body produces less collagen as you age, so these products provide animal-derived collagen to make up for the difference. However, as plant-based and vegan diets have become more popular, there has been a greater demand for vegan collagen alternatives.

Misconception #1: Vegan Collagen Is Plant Collagen

A common misconception about vegan collagen is that it's the plant version of animal collagen—a protein that provides structure to the tissues in skin, tendons, bones, and more. However, plants don't make collagen. This protein is only found in humans and animals.

Instead, many vegan collagen supplements are collagen builders, meaning they are made up of plant ingredients that help your body make collagen naturally. These include:

• Vitamins A, C, and E
• Zinc
• Copper
• Plant-based amino acids and enzymes

Misconception #2: All Vegan Options Are Just 'Collagen Boosters'

While many vegan collagen supplements on the market contain collagen-boosting ingredients rather than actual collagen, some products are biomimetic supplements. Biomimetic means a substance has been engineered to mimic a biological process or structure.

Supplements that are biomimetic contain plant-based compounds and fermented amino acids that, together, replicate the structure and role of human collagen. Essentially, this tricks your body into thinking it's receiving real collagen.

A small 2024 study using a vegan biomimetic collagen product found that participants who took the supplement saw significant improvements in skin collagen density, elasticity, wrinkles, and hydration compared to the placebo group. However, more research is needed to confirm the safety and effectiveness of these products.

Misconception #3: Vegan Collagen Is Less Effective Than Animal Collagen

Although vegan collagen supplements work differently from animal-derived collagen products, they have similar effects. Both products aim to increase the body's collagen production and stored levels.

Animal collagen has more research to back up its effectiveness. But recent studies show vegan collagen-builders and biomimetic supplements can significantly improve skin, joint, and muscle health.

Still, animal collagen may show quicker results than vegan collagen-builders. This is because the animal product provides a directly accessible form of collagen, while collagen-builders only supply ingredients for the body to build collagen.

Misconception #4: Vegan Collagen Is Healthier Than Animal Collagen

Being a plant-based product does not necessarily make vegan collagen more nutritious or generally healthier than animal collagen. Many studies support the safety and effectiveness of animal collagen supplements.

Vegan collagen supplements are a good choice for people following a vegan or vegetarian diet or who need to avoid animal collagen due to health conditions. Plant-based collagen alternatives can also be a more sustainable choice, as animal farming can have a significant environmental impact.

What To Look For When Choosing a Vegan Supplement

When choosing a vegan collagen, here are a few things to keep in mind:

• Collagen-booster vs. biomimetic formula: A collagen-booster can help enhance your body's natural collagen production, while biomimetic supplements provide your body with a ready-to-use collagen structure.
• Key ingredients: When choosing a collagen-booster, take a look at the ingredients list. You should see a combination of amino acids, such as glycine and proline, vitamin C, and other minerals like zinc or copper. Also, check for any unwanted additives, like artificial sweeteners, fillers, or preservatives.
• Third-party testing: Look for products with a third-party testing seal from companies like NSF, USP, or ConsumerLab. These labs test for purity and potency, making sure the ingredient list matches what's inside.
• https://www.health.com/vegan-collagen-11862320