The vegan diet is very popular nowadays. Some people take it as a fashion or for losing weight, while others take it as ethical and health-related motivation. In a vegan diet, people leave out all animal-related products such as meat and dairy, eggs, honey etc. People eat plant-based foods such as vegetables, fruits, and whole grains in a vegan diet.
This diet is rich in fiber, vitamins, and minerals, and it also acts as an antioxidant and gives numerous health benefits. It lowers the risk of heart disease, reduces blood pressure, and improves digestion. While this diet offers numerous other benefits, such as it tightens the skin and makes you healthy and you can also be safe from many other chronic diseases. This article will discuss the key nutrients you might be lacking in your vegan diet.
Key Nutrients You Might Be Lacking in Your Vegan Diet
There are several nutrients you might be lacking in your vegan diet:
Animal-related diet is rich in protein, and leaving it can cause a protein deficiency. Although, many proteins are taken from hemp seeds, lentils, quinoa, tofu, tempeh and chickpeas (Usually plant-based sources). By taking these types of meals in your daily vegan diet, one can easily meet the protein requirements, but the quality of protein does not equal animal-derived protein.
Vitamin B12 is found in animal products in very large quantities, but in a vegan diet, it is present in very low amounts. A deficiency of B12 can cause fatigue and neurological disorders and may lead you to anemia. Vegans can obtain this vitamin through fortified foods like plant-based milk and breakfast cereals, but that is not enough for the proper functioning of the body. Alternatively, a B12 supplement may be necessary for some individuals in vegan diet.
Plants contain non-heme iron, which is not easily absorbed in the body, while heme iron, which is only found in animal products, is readily absorbed in the human body. Vegans can pair food high in iron with foods high in vitamin C, such as citrus fruits or bell peppers. They can boost their body’s ability to absorb iron. Legumes, tofu, fortified cereals, and dark leafy greens like spinach and kale are all effective ways to supplement the diet with iron.
For healthy bones, calcium is an essential element. Fortified plant-based sesame seeds, tofu, leafy greens, tempeh, and milk are all sources of calcium for vegans. It’s also crucial to get enough vitamin D from food or sunlight exposure since it helps the body absorb calcium.
Cholecalciferol, or vitamin D3
An essential nutrient, vitamin D serves a variety of crucial purposes in the human body. Vitamin D is produced by the skin when it is exposed to sunshine. If you reside far from the equator, you must get it through food or supplements if your exposure to sunlight is insufficient. These two foods are the best sources of vitamin D3: fatty fish and egg yolks. Some other sources include supplements, cod liver oil, and enhanced meals like milk and cereals. Vegans may be at a higher risk of deficiency because the primary dietary sources of vitamin D3 are not plant-based, particularly during the winter.
Numerous beans, legumes, and whole grains contain zinc. But it’s crucial to remember that the phytic acid in these plants may prevent the body from absorbing zinc. But the phytic acid is diminished by soaking or incubation grains and beans before cooking.
The food we get from animals, such as fish, dairy products, seafood, poultry, and meat, contains Taurine. That’s why research has disclosed that the person that takes meat contains more Taurine than vegans. At the same time, the human body contains a controlled level of Taurine, which is important to your diet.
Animal tissues contain creatine, which aids in synthesizing energy during physical activity. Creatine levels in vegan diets are often lower than those in regular diets. Creatine can boost athletic performance even though it is not a required vitamin. Making up for diminished muscle creatine storage may be possible by taking a synthetic. Trusted Source, vegan creatine supplement.
In conclusion, all the minerals & nutrients benefit the human body if they are taken and utilized in a balanced way. Furthermore, Excess of everything is bad, but we should take all the volumes of diet in a controlled way because every nutrient is beneficial for the human body in many aspects, as discussed in the article. By taking both, our body will become healthy and not face any lack of disorders.