The Surprising Benefits of a Vegan Diet for Teens and Young Adults

The Young Vegan
2 days ago
3 min read

There are some surprising health benefits of a vegan diet for everyone, including teens and young adults

Choosing what to eat during your teen years and early adulthood shapes your health for life, from the condition of your skin to the health of your heart and blood vessels. A vegan diet, which excludes all animal products, offers more than just ethical or environmental benefits. For young people, it can lead to clearer skin, better overall health, a fit body, and even a longer life. This makes being vegan a smart choice for teens and young adults.

Students in school uniforms sit on outdoor steps, laughing and chatting. Brick and wood building in the background, creating a lively mood. — A vegan diet can help avoid some of the health problems that teenagers encounter, like acne and body odour

Clear, Healthy Skin and Reduced Acne

Many teens struggle with acne and skin problems caused by hormones, diet, and lifestyle. A vegan diet can help improve skin health in several ways:

Rich in antioxidants: Fruits and vegetables provide vitamins A, C, and E, which protect skin cells from damage.
Lower intake of dairy and processed foods: These are often linked to acne flare-ups and skin irritation.
High in fibre: Helps flush out toxins that can contribute to skin issues.

For example, a study published in the Journal of the Academy of Nutrition and Dietetics found that diets high in fruits and vegetables correlated with fewer acne breakouts. Teens who switch to vegan meals often notice their skin becomes clearer and more radiant within weeks.

Improved Overall Health and Energy Levels

A vegan diet can boost energy and support overall health by providing essential nutrients without the downsides of animal fats and cholesterol. Key benefits include:

Better heart health: Plant-based diets are lower in saturated fat and cholesterol-free, reducing the risk of heart disease.
Balanced blood sugar: Whole grains and legumes help maintain steady energy levels.
Rich in vitamins and minerals: Iron, magnesium, and B vitamins from plants support metabolism and vitality.

Many young adults report feeling more energetic and focused after switching to a vegan diet. This boost in energy helps with school, sports, and daily activities.

Maintaining a Fit Body and Healthy Weight

Keeping a healthy weight is easier on a vegan diet because plant foods tend to be lower in calories but high in nutrients. Benefits for teens and young adults include:

Reduced risk of obesity: Studies show vegans have a lower body mass index (BMI) compared to meat-eaters.
Improved digestion: High fibre intake supports gut health and regularity.
Muscle support: Plant proteins from beans, lentils, and tofu help build and maintain muscle just as animal protein does. You do not need to eat animals to maintain or gain muscle.

For example, athletes like ultramarathoner Scott Jurek thrive on vegan diets, showing that it’s possible to stay fit and strong without animal products.

Lower Risk of Chronic Diseases

Starting a vegan diet early can reduce the risk of developing chronic diseases later in life. Research highlights several health benefits:

Lower cholesterol and blood pressure: Reducing animal fats helps prevent heart disease.
Reduced risk of type 2 diabetes: Plant-based diets improve insulin sensitivity.
Cancer prevention: Diets rich in fruits and vegetables contain compounds that may protect against certain cancers.

A large study published in JAMA Internal Medicine found that vegans had a 15% lower risk of dying from any cause compared to non-vegans, suggesting a longer life span.

How to Start and Stay on a Vegan Diet

Transitioning to a vegan diet can feel overwhelming, but it’s manageable with some planning:

Start with familiar foods: Swap dairy milk for almond or oat milk, and try plant-based burgers or pasta dishes. Swapping foods and transitioning slowly can ensure success when switching to a vegan diet.
Focus on variety: Include colourful fruits, vegetables, whole grains, nuts, and seeds.
Learn about nutrients: Make sure to get enough vitamin B12, iron, and omega-3s through fortified foods or supplements.
Find support: Join vegan groups online or in your community for recipes and motivation.