Is a vegan diet healthy? Yes it is and it has been proven that there is a lower risk of heart disease, cancer, obesity and diabetes in vegans. But if not done right, you could end up missing out on a lot of necessary nutrition.
Forgoing all dairy, honey and animal-derived foods can make what to eat a daily nutritional challenge. What most people would think of first is the problem of replacing meat protein, but in reality, there are many delicious and healthy alternatives — whole grains, dark leafy vegetables, seeds, nuts, legumes and whole grains.
So what are the hidden vitamins that a vegan diet could lack? Here are six you should pay attention to:
1. Vitamin B12
This form of B vitamin is usually found in foods that are from animals and is crucial in maintaining healthy nerve and red blood cells and is also needed to make DNA. Fortified soy beverages, cereals, and brewer’s yeast are reliable sources of vitamin B12, but what if you’re traveling for work or away from home and your usual routine for some reason? Have at least 50 to 100 mg of vitamin B12 supplements handy, or a well-formulated multi-vitamin would have it, too.
2. Iron
Iron is another essential mineral that vegans could lack. When you have a deficiency in iron, you tend to feel tired more easily which also impairs your physical and mental function. While vegans could easily get iron from cereals, grains, legumes, dates, prunes, raisins and green vegetables, it’s important to know that iron from meat, poultry and fish is absorbed by the body two to three times faster than iron from plants. To counteract this, you could take 200 to 250 mg of vitamin C when you consume these foods to help your body absorb iron better. Iron supplements are generally not encouraged, unless directed by your doctor.
3. Zinc
Without enough zinc in your diet, your body cannot heal wounds properly and your immune system weakens. Vegans miss out on zinc-rich foods like oysters, meat, and eggs, but there are plant sources such as grains, nuts, legumes and spinach. Again, if you can’t have access to these foods or dislike eating them, popping a zinc tablet gives you a boost easily.
4. Calcium
Female vegans probably find fulfilling an optimal calcium intake a lot more difficult than men. Women need at least 1,000 mg a day, while men can just take a minimum of 500 mg. Drinking soy milk fortified with calcium daily is way to top up this essential mineral. Broccoli, kale, sesame seeds and seaweed are great sources of calcium. Another alternative is to take 500 mg of calcium in supplement form twice a day.
5. Omega-3 Fatty Acids
While omega-6 fatty acids are easily found in evening primrose oil supplements, vegans could find it challenging to obtain omega-6 fatty acids that are typically found in fish. Flaxseed or hemp seeds are good sources, but if you need convenience, take flaxseed oil supplements. Be aware that plant-derived fatty acids are not as effective as those from oily fish. If you may balk at consuming fish oil soft gels, try looking for those that are from algae.
6. Vitamin D
Just twenty minutes of sunlight a day will do to get your daily dose of vitamin D, but how many of us can afford that luxury, what with work and other daily life demands? Essential to your body’s ability to absorb calcium for bone health, Vitamin D is more easily found in animal sources like milk, eggs, salmon, tuna, mackerel and sardines. You could fix that by eating fortified cereal, soy milk, or take 200 mg in supplement form.
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