Eating a plant-based diet has multiple benefits, however, it is not always easy. One of the main challenges that comes with this type of lifestyle is avoiding possible deficiencies in the vegan diet and incorporating a variety of foods that are sources of different nutrients.
Without a doubt, vegan and vegetarian diets provide a large number of benefits, although completely eliminating animal products can result in certain deficiencies.
Deficiencies in the vegan diet
The most common nutritional deficiencies with vegan and vegetarian diets include:
Vitamin B12
This is the most well-known deficiency as it is mainly found in animal products such as dairy, meat, and eggs. Although some books or websites claim that some plants, such as mushrooms or tempeh, are sources of Vitamin B12, they contain analogues (inactive) that are similar to Vitamin B12 but do not fulfill its function. In fact, there are only two reliable sources of this vitamin: foods fortified with this nutrient and supplements. Symptoms of Vitamin B12 deficiency are: megaloblastic anemia, which can result in depression, mental confusion, numbness of the extremities, and even loss of balance. To obtain the necessary doses, the best option is cyanocobalamin 1000 mcg 1-2 times a day.
Vitamin D
A vitamin that plays an important role in bone health, as well as in the immune, nervous, and muscular systems. This vitamin is found mostly in dairy products (fortified), egg yolks, and fatty fish, however, sun exposure is also recommended to get enough Vitamin D, which becomes very difficult during winter. Vitamin D insufficiency could weaken bones, increase the risk of multiple sclerosis, muscle weakness, cancer, and depression. Now, it is normally difficult for anyone to obtain a daily intake of Vitamin D, therefore, supplementation can be an important option if you have a deficiency. Vitamin D2 and Vitamin D3 are effective and well absorbed, with D2 being permitted for vegans.
Iron
An important mineral for red blood cells and necessary for forming hemoglobin. Anemia due to iron insufficiency is a common problem, especially in women, and can sometimes depend a lot on our diet. While it is true that iron from animal sources is better absorbed than plant-based iron, its absorption can be increased by consuming foods rich in vitamin C.
Plant-based foods rich in iron include legumes, nuts, bran, and leafy green vegetables, which can be consumed with foods such as kiwi, strawberries, oranges, peppers, and broccoli, all of which are high in Vitamin C.
Depending on the amount of exercise performed, vegans may depend a little more on iron than others; the important thing is to maximize iron absorption with Vitamin C.
Related articles:
- Everything you need to know if you want to be a vegetarian
- Vegan breakfasts
- Vitamin B12 deficiency in vegetarians and vegans
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