Many people consider a vegan diet to be healthy because it mainly consists of fruit, vegetables, whole grains and legumes. However, if you do not eat meat or dairy products, there is a risk of developing certain nutrient deficiencies. It is easier to avoid these defects if you know which you are. In this way you can take measures to supply your body with the missing nutrients. For this reason, most doctors advise checking the content of vitamin B12, iron, calcium and iodine regularly.
Vegan diet without mistake
There are many reasons why people make a vegan diet. By your desire to be healthier, leave yoursecological footprint or take care of animal welfare. Regardless of the cause, it is difficult for many of them to ensure the optimal absorption of certain vitamins and minerals in vegan mode. This includes vitamin B12, iron, calcium and iodine. Since fruit and vegetables are filled with important nutrients, it seems strange that a vegetable diet in anything could be defective. However, meat and dairy products contain large amounts of important vitamins and minerals, which are almost not present in plant -based foods. To stay healthy, you must therefore find alternatives for a vegan diet to compensate for any deficits.
A vegan diet or vegetarian diet can have a positive effect on your health. However, if you completely rule out animal products, the question may arise where you get certain missing nutrients from. Many people assume that it will be a problem to have sufficient protein on a plant -based protein. However, that doesn't necessarily have to be right. There are many vegetable protein sources such as lentils, beans, chickpeas, nuts, seeds, soy products and whole grain products. So here are the most frequently occurring nutrient deficiencies in a vegan or vegetarian diet.
Vitamin B12
This special vitamin is generated by bacteria and mainly occurs in animal products such as dairy products, meat and eggs. However, many vegetable foods are also enriched with B12. Some of them are, for example, yeast and some plant milk products, whereby the addition with a B12 vitamin is a sensible option. Vitamin B12 is particularly important for the formation of red blood cells, fatty acids and some neurotransmitters that we need for brain activity. We store this substance in the liver, so that the deficiency in adults probably does not occur at short notice.
The symptoms of a vitamin - B12 - are fatigue, drowsiness, low tolerance for physical exertion, dizziness, palpitations, bruises and bleeding, weight loss, impotence, changes in the intestinal flora and gum bleeding. Other symptoms in connection with the nervous system include deaf feeling in the arms or legs, problems with movement, changes in the brain, such as memory loss, mood swings, dementia, visual disturbances, or disturbed intestinal removal and weak bladder. Your doctor may call for a blood test to check the status of vitamin B12 and determine whether the indicators are in a healthy area.
As already mentioned above, vitamin B12 occurs in the highest values in animal feed - meat, milk and dairy products. For vegans, vegetable sources of vitamin B12 are some algae and the plants based on a bacterial effect of the soil or insects. In some mushrooms or fermented soybeans there are also analogous vitamin. However, soy, nut milk or meat replacement are also more reliable.
calcium
Calcium, which is usually contained in dairy products, we need so that our body builds strong bones and teeth. It also supports heart health, nerve function and muscle contraction. Calcium can also contribute to protection against cancer, high blood pressure and diabetes. Low calcium intake is with osteoporosis or and oneHigher risk of broken bonestied together. A scan of the bones is made to measure the bone density and if it is low, this would be the diagnosis of osteoporosis. Small amounts of vitamin D also increase the risk of osteoporosis, but we will come back in the next paragraph.
Many non-vegans have difficulty reaching the recommended daily dose of 1.2 g of calcium. For this reason, it is not surprising that vegans may suffer from calcium deficiency. To get more of this, you can include these foods in your daily menu: leaf cabbage, kale, mustard cabbage, tofu enriched with calcium or soy milk, broccoli or orange juice.
Although the richest sources for calcium are milk and dairy products, vegans can also get from nuts, seeds, legumes and grain. The need for calcium is higher for vegans and vegetarians due to the relatively high levels of oxalic acid in food such as spinach, rhubarb, beans and a high content of phytic acid in seeds, nuts, cereals, some raw beans and soy. These specific acids can reduce the calcium intake of these foods by 10-50%.
Vitamin D and vegan diet
Vitamin D and calcium go hand in hand because the former is necessary for calcium intake. It is also important for muscle movements, healthy nerves and a strong immune system. However, one of the best sources for vitamin D is sunlight. Many people avoid the sun or block sunscreen to reduce the risk of skin cancer. This can cause vegans and non-vegans to get a deficiency. Vitamin D deficiency can cause many symptoms and be connected to joint pain.
Vitamin D does not appear naturally in many foods. Vegans may have difficulty taking the recommended daily dose for adults between the ages of 19 and 70 only through food. Try to add more juices, soy milk, almond milk, hemp milk and muesli. According to scientific information, mushrooms contain some vitamin D, and some varieties are exposed to ultraviolet light to increase vitamin D content. If you are not regularly exposed to sunlight, you should consider a daily vegan vitamin D supplement.
Iodine
Iodine is necessary for the production of thyroxine, a thyroid hormone that is necessary for normal growth. As a result, the body regulates the metabolic rate and the development of the central nervous system. Iodine is concentrated in the thyroid gland, and the lack of iodine can lead to enlargement of the organ, goiter or other thyroid diseases. The symptoms of hypothyroidism are, for example, tiredness, muscle weakness, feeling of cold, difficulties of concentration, bad memory, weight gain, depression, swelling of face, hair loss, dry skin, constipation and cardiac arrhythmias. In women, iodine deficiency can also increase the risk of miscarriage and congenital anomalies.
Through a number of tests, doctors can determine the quantities of iodine in the organism. The iodine content in food depends on the iodine content of the plants, which in turn depends on the iodine content of the soil. If the soil content is low, it may have to be added. The main sources for iodine are seafood, dairy products and eggs. It is advisable for vegans to consume more iodine salt, bread with iodine salt, enriched soy or nut milk and algae.
Vegan diet and iron
Iron is a mineral and an important connection in hemoglobin that transports oxygen from the lungs to the body tissue. There are two types of iron: heme and non-cemetry. Heme iron absorbs better than non-cemetry. Since meat, seafood and poultry are the main sources for heme, it is logical that vegans have a deficiency, but this cannot necessarily be the case. A study published in the American Journal of Clinical Nutrition found no significant difference in the iron content between vegetarians and non -vegetarians. This can be attributed to the high number of iron -rich vegetable foods that vegetarians consume. Other vegetable food also support iron intake.
The daily dose for adults between the ages of 18 and 50 is 8 mg for men and 18 mg for women. In people with low iron content, including vegans, there is a risk of anemia that has numerous symptoms. Even if herbal iron cannot be absorbed so easily, a varied diet that is rich in plant full -scale food should ensure enough iron.
You can find the element in green leafy vegetables, whole grains, lentils, peas and dried fruits. The addition of vitamin C-rich food also helps with iron absorption. For a vegan diet, it is not so important how much iron you eat or how you eat it to increase absorption. Scientists and researchers offer the following guidelines:
- Eat non-Hämisen food with others that contain a lot of vitamin C.
- Avoid iron -blocking tannins in coffee, tea, walnuts, berries and apples if you consume iron.
- Cook your meals in a cast iron pan. The iron in the pan is drained in your food.
- Do not take into account the consumption of iron calcium at the same time.
Zink
Zinc is important for cell metabolism and immunity. According to many studies, the body does not save zinc, so it is important to reach the recommended daily dose of 11 mg for men and 8 mg for women from nineteen years. Non-vegans move most of their zinc of oysters, shellfish, meat and poultry. Zinc deficiency can be difficult to diagnose. Symptoms can be vague or be held responsible on another condition.
The risk of a zinc lack of zinc is especially if you do not eat meat and a lot of legumes and whole grain products. Legumes and unleavened whole grain products contain phytates that prevent zinc absorption. The soaking of beans, grains and seeds until sprouts form before eating can help increase the amount of the absorbed zinc. Other zinc sources are tofu, almonds, oatmeal, chia seeds, cashew nuts, walnuts, pecannies and peanuts.
Omega-3 fatty acids
There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), Eicosapentaenic acid (EPA) and Docosahexaenic acid (DHA). According to scientists, the most important Ala sources in nutrition are the vegetable oils. Epa and DHA also occur mainly in fat fish such as salmon and tuna. Omega-3-containing products are marketed to promote heart health. The consumption of omega-3 fatty acids from seafood can reduce the risk of heart disease and relieve symptoms of arthritis. Omega-3 fatty acids also haveNumerous other health benefits. It is therefore important to increase the recommended daily dose to up to 1 g.
These essential fatty acids are therefore very important for maintaining the general condition. While fish and eggs are generally seen as rich sources, you will also find omega-3 in chia seeds, flax seeds, walnuts and hemp seeds. The vegan omega-3 sources also include rapeseed oil, algae oil, white beans,Cauliflower and broccoli. However, also remember that not all vegan foods contain all three types of omega-3 fatty acids. Therefore, it is good to have a large selection. You can try out dietary supplements, but it is unclear whether you offer the same advantages as omega-3 fatty acids obtained from full value foods.
Tips for a balanced vegan diet and nutrition
Fresh vegetables are one of the most nutrient -rich foods in the world. The key to achieving the health and longevity of the entire body is a balanced diet, regardless of its kind. You should strive to include a variety of different foods in your vegan diet. You may also like to add certain nutritional supplements to ensure that you get the right amount of essential nutrients. Find a vegan or vegetarian multivitamin that contains vitamin B12, iodine and zinc. However, do not take iron preparations unless your doctor recommends this. You can also try vegan and vegetarian protein powder to add your protein intake if you are worried about it.
Just get the nutrients you need. It doesn't matter whether the reason for being vegan, the general health, the well -being of animals or both is. It is like any nutritional plan where you have to find the balance. To avoid malnutrition, you have to work a little harder to include certain nutrients in your diet. Examine your body to determine whether you lack nutrients and find out where you can improve. If you need help to determine what and how much you should eat, you can speak to a nutritionist. Self -diagnosis of vitamin deficiency is not recommended, since the symptoms often imitate other conditions. If you think you have a shortage, contact your doctor.
Important
Any methods, information and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self -diagnosis and treatment and do not serve as a substitute for competent, medical advice.
The diet method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding or medical problems, speak to your doctor before starting.
