5 Risks of a Vegan Diet and How to Avoid Them -Gogo Herbs

Vegetarians are people who choose to follow a "vegan diet". What does vegetarianism stand for? Are vegetarians at risk for nutritional deficiencies? Below we will try to briefly introduce the topic of vegan diet.

Related Reading:6 benefits of a balanced diet

what isVegandiet?

A vegan diet involves consuming only plant-based foods and strictly avoiding any foods of animal origin. In other words, no meat, dairy products (milk or cheese), eggs, or honey. A vegan's plate is filled only with fruits, vegetables, nuts, grains, and legumes. A vegan diet is considered to be kind to animals and the environment.

Why peopleChoose a vegan diet?

People decide to become vegetarian for different reasons. One important reason is that they care about animals, and another is related to protecting the environment. Vegetarians believe that a vegan diet can help reduce pollution and save our planet. Finally, some people choose a vegan diet because they believe it is better for their health.

VeganHealth risks of diet andHow to avoid these risks?

1.dimensionHis lifeB12 deficiency

Vitamin B12It is very important to our body, it keeps our nerves functioning properly, produces red blood cells, and keeps our mind clear. However, our bodies cannot produce vitamin B12 on their own and must obtain it from food. For many people, vitamin B12 intake is not a problem because the foods they eat, including meat, fish, eggs and dairy products, are rich in vitamin B12.

But for vegetarians, who don't eat any animal products, B12 levels are more likely to be lower.

If youUnable to obtainWhat happens if you don't have enough B12?

Not having enough B12 in your body can cause some serious problems. You may often feel tired, dizzy, or have tingling in your hands and feet. Your brain may not work properly, and you may even develop a form of anemia.

How can vegetarians avoid B12 deficiency?

Vegans can still get enough B12 if they are careful enough. Plant-based milks, fortified breakfast cereals and nutritional yeast contain higher amounts of B12, and eating these foods regularly can help. Another option is to use a B12 supplement. Many vegans choose to take B12 supplements to help maintain their health.

2.Insufficient protein

Protein is like the building blocks of your body. It's responsible for muscle growth, tissue repair, and gives you energy. Many people get their protein from meat, milk, and eggs. Vegetarians need to seek other sources of protein.

If youNot obtainedWhat happens when you don’t have enough protein?

Not consuming enough protein in your diet can lead to a variety of health problems, such as muscle weakness, fatigue, and a weakened immune system.

Vegetarian應How to avoid protein deficiency?

Fortunately, vegetarians can still get protein from a variety of plant sources, such as beans, lentils, tofu, and nuts. Eating a variety of these foods can help vegans get the protein their bodies need.

3. Iron deficiency

Iron is like fuel for your body's engine. It carries oxygen to all our cells, allowing them to function properly. When we don’t have enough iron in our bodies, we tend to feel tired and weak.

What happens if you don't get enough iron?

Iron deficiency can lead to anemia, fatigue and decreased immunity

Vegetarian應how is itpreventionIron deficiency?

Eat vegan foods rich in iron, such as beans, lentils, fortified cereals, spinach, tofu, and pumpkin seeds. Eating it with foods rich in vitamin C, such as citrus fruits, can enhance iron absorption. Iron supplements may also be necessary for vegetarians, especially if they are unable to get enough iron from food alone.

4. Calcium deficiency

Calcium is like a brick in the body that builds strong bones and teeth. It also supports the proper functioning of our muscles and supports normal nerve signaling. While most people get calcium from dairy products like milk and cheese, vegans rely on fortified plant milks and plant-based foods like green leafy vegetables.

What happens if you don't get enough calcium?

Inadequate calcium intake increases the risk of osteoporosis and fractures.

Vegetarianshouldhow is itpreventionCalcium deficiency?

Vegetarians should add calcium-fortified plant milks, green leafy vegetables (such as kale, collard greens, etc.), tofu, almonds, and sesame seeds to their vegan diet. If you are unable to get enough calcium through your diet, you should consider taking a calcium supplement.

5.ω-3 fatty acidInadequate intake

Oily fish, such as salmon and mackerel, are high in omega-3 fatty acids. These fats keep our hearts healthy and our brains sharp.

What happens if you don't get enough Omega-3s?

A lack of omega-3 fatty acids may lead to inflammation and cognitive impairment.

How about vegetarianspreventionOmega-3 deficiency?

Consider adding more omega-3-rich foods, such as flax seeds, chia seeds, and walnuts, to your vegan diet. In addition, takingomega-3Supplementation is a smart choice for keeping your brain, heart, and whole body healthy.

Recommended for vegetariansThree nutrientssupplements

1.Jamieson - Mild Iron (28 mg) 90 capsules

Jamieson's mild iron element allows you to easily increase your iron levels and provide you with solid "iron protection". This product is ideal for vegetarians and anyone who needs a boost in iron levels. The formula combines iron, folic acid, vitamin B2, B12 and vitamin C to enhance absorption, effectively supplement iron and prevent iron deficiency. This product is also a great choice for maintaining a healthy immune system.

2.Webber Naturals – Triple Strength Omega-3 (900 mg EPA / DHA) 200 Tablets Extra Strength Pack

This product is another great choice for protecting your health and is suitable for vegetarians. It contains 3 times the omega-3 fatty acids, which are good for protecting heart and brain health.

The recipe only requires one serving a day, so it's easy to make it a part of your daily routine. Plus, it’s gentle on your stomach and won’t leave a fishy aftertaste. The unique transparent enteric coating of each softgel ensures better nutrient absorption and eliminates the unpleasant fishy odor.

3.Kirkland Signature – Vitamin B12 1200 mcg 360 Tablets

Vitamin B12 is an essential nutrient for vegetarians because it cannot be obtained from natural plant foods. This supplement provides a generous dose of 1200 micrograms, ensuring you can meet your daily B12 needs.

With Kirkland Signature Vitamin B12, you don't have to worry about nutritional deficiencies on a vegan diet. Just take one tablet daily to keep you energized, focused, and ready to tackle life's challenges.

Gogo Herbs is one of Hong Kong's fastest-growing online stores, providing customers with premium health and wellness products. We help customers with handpicked vitamins and minerals and herbal and functional food products that are pure and effective for overall health and wellness. All supplements on the gogostore, are offered by reputable health brands around the world. Our expert team selects each Supplements for young and older adults with mild or serious health challenges. All handpicked supplements are safe and legally certified.