5 RISKS OF EATING A VEGAN DIET AND HOW TO AVOID THEM？
Vegans are people who choose to follow a special kind of diet called a "vegan diet." But what does that mean, and are vegans at risk of a nutrient deficiency? Let's break it down in simple terms.
Related readings：6 Benefits of Eating a Balanced Diet
What Is a Vegan Diet?
A vegan diet is all about eating plant-based foods and avoiding anything that comes from animals. That means no meat, no dairy (like milk and cheese), no eggs, and no honey. Vegans fill their plates with fruits, vegetables, nuts, grains, and beans. It's a diet that's kind to animals and the environment.
Why Do People Go Vegan?
People go vegan for different reasons. One big reason is they care about animals. Another reason is the environment. They believe it can help reduce pollution and save our Earth. Lastly, some people choose a vegan diet because they think it's healthier.
Health Risks of Eating A Vegan Diet and How to Avoid Them
1. VITAMIN B12 DEFICIENCY
Vitamin B12 is super important for our bodies. It helps our nerves work, makes red blood cells, and keeps our brains sharp. But here's the thing: our bodies can't make vitamin B12 on their own. We need to get it from the food we eat. For many people, this isn't a problem because they eat foods like meat, fish, eggs, and dairy products, which are full of vitamin B12.
But for vegans – people who don't eat any animal products – they're more likely to have lower B12 levels in their bodies.
What Happens If You Don't Get Enough B12?
Not having enough B12 in your body can cause some serious issues. You might feel tired all the time, get dizzy, or have tingling in your hands and feet. Your brain might not work as well, and you could even end up with a type of anaemia.
How Can Vegans Avoid B12 Deficiency?
People who eat a vegan diet can still get enough B12 if they're careful. There are foods like plant-based milk, breakfast cereals, and nutritional yeast that are fortified with B12. Eating these foods regularly can help. Another option is taking a B12 supplement. Many vegans choose this to make sure they stay healthy.
2.PROTEIN INSUFFICIENCY
Protein is like a builder for your body. It helps your muscles grow, repairs your tissues, and gives you energy. Many people get their protein from meat, dairy, and eggs. However, Vegans need to find their protein in other foods.
What Happens If You Don't Get Enough Protein?
Not getting enough protein in your diet can lead to various health issues like muscle weakness, fatigue, and a weakened immune system.
How Can Vegans Avoid Protein Insufficiency?
Luckily, there are plenty of plant-based sources. Beans, lentils, tofu, and nuts are all packed with protein. Eating a variety of these foods can help vegans get the protein their bodies need.
3. IRON DEFICIENCY
Iron is like the body's engine fuel. It helps carry oxygen to all our cells so they can work correctly. Without enough iron, we can feel tired and weak.
What Happens If You Don't Get Enough Iron?
Lack of iron can lead to anaemia, fatigue, and weakened immunity
How Can Vegans Avoid Iron Deficiency?
Consume iron-rich vegan foods like beans, lentils, fortified cereals, spinach, tofu, and pumpkin seeds. Enhance iron absorption by pairing these foods with vitamin C-rich options like citrus fruits. Vegans may also need iron supplements, especially if they have trouble getting enough from food alone.
4. CALCIUM DEFICIENCY
Calcium is like the body's building blocks for strong bones and teeth. It also helps our muscles work properly and supports nerve signals. Most people get their calcium from dairy products like milk and cheese. But vegans have to get their calcium in plant-based foods like fortified plant milks, leafy greens, etc.
What Happens If You Don't Get Enough Calcium?
Low calcium intake can increase the risk of osteoporosis and bone fractures.
How Can Vegans Avoid Calcium Deficiency?
They should add calcium-fortified plant milk, leafy greens (e.g., kale, collard greens), tofu, almonds, and sesame seeds to your vegan diet. Consider calcium supplements if dietary intake is insufficient.
5. LOW OMEGA-3 FATTY ACIDS
Fatty fish, such as salmon and mackerel, are rich sources of 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 deficiency in omega-3s may lead to inflammation and cognitive issues.
How Can Vegans Avoid Omega 3 Deficiency?
Consider adding more omega 3-rich foods like flaxseeds, chia seeds, and walnuts into your vegan diet. Also, take omega-3 supplements. It's a smart move to keep the brain, heart, and whole body in perfect shape.
3 RECOMMENDED SUPPLEMENTS FOR PEOPLE WHO EAT A VEGAN DIET
1.1.Jamieson - Gentle Iron 28mg
Stay iron-strong and boost your iron levels the easy way with Jamieson's Gentle Iron. This product is perfect for vegans and anyone looking to boost their iron levels. Its formula features a combination of iron, folic acid, vitamin B2, B12, and vitamin C, which can improve absorption capacity, supplement iron, and prevent iron deficiency. It's also your go-to choice for maintaining a healthy immune system.
2.2.Webber Naturals - Triple Strength Omega-3 | 900mg
This product is a premium choice for better health, and it's vegan-friendly. Packed with 3 times the omega-3 fatty acids, it's excellent for supporting heart and brain health.
The one-a-day formula makes it super easy to incorporate into your daily routine. Plus, it's gentle on your stomach and won't leave any fishy odour. That is because the clear enteric-coated technology used in its softgels ensures better nutrient absorption and eliminates any unpleasant fishy aftertaste.
3.Kirkland Signature - Vitamin B12 1200mcg
Vitamin B12 is essential for vegans because it's not naturally found in plant-based foods. This supplement provides a generous dose of 1200mcg, ensuring you meet your daily B12 needs.
With the Kirkland Signature's Vitamin B12, you don't have to worry about your vegan diet. Taking just one tablet a day can help you stay energized, focused, and ready for whatever life throws your way.
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