LET'S TALK ABOUT VEGAN DIETS

Do Vegan Diets Lead to nutritional deficiencies?

Veganism is the terminology referring to the exclusion of animal based diets such as meat, eggs, dairy etc. in order to support animal rights. Being a vegan solves many problems from animal cruelty to the risk of having chronic diseases. A Vegan diet is a very healthy diet of all. Research suggests that the Vegan diet can improve heart health, lower the risk of type 2 diabetes, osteoarthritis, obesity, high blood pressue and can also protect against cancer. Healthy intestinal flora is also supported by vegan diets.

Vegan diets are rich in nutrients and low in saturated fats. However, people having vegan diets should be attentive about certain nutrients which generally come from omnivorous diet such as iron, calcium, vitamin B12. They should be more aware  about incorporating these nutrients in their diets to have a balanced combination of nutrients on their plates.

In this blog, we'll talk about having a vegan diet  which eliminates the possible risks which come from animal fats such as Red Meat. That's how vegans would be the healthiest of all.

Nutrients which should be supplemented in the diets of vegans are:

PROTEINS

Proteins are the basic building blocks of every human cell and are essential for numerous bodily functions and also for growth. If you are a vegan and don't want to eat proteins derived from animals, you should eat a lot of nuts, pulses, and cereals. Soy protein is the major source of protein whose value is identical to that of animal protein. These plant proteins should be included in vegan's diet to make it majorly proteinicious.

CALCIUM

Calcium is essential for almost overall health. Calcium maintains healthy bones over the life and it also accounts for blood clotting as well. Calcium deficiency can be caused by a vegan diet and can lead to osteoporosis. However, calcium is abundant not only in milk and dairy products, but also in many plants (such as poppies, almonds, kale, broccoli, beans) as well as in fortified soy products such as tofu and calcium-rich mineral water.

VITAMIN-D

Vitamin-D promotes healthy bones and teeth. It is synthesized in our bodies when the skin absorbs sunlight. Vitamin-D is majorly found in much of the animal diets. Vitamin-D deficiency is not only an issue for vegans, but also for many people living in higher latitudes, especially in winter. Therefore, foods which are fortified with Vitamin-D such as orange juice fortified with Vitamin-D, almond milk fortified with Vitamin-D, Soy milk, mushrooms are recommended.

VITAMIN B12

Probably the greatest danger for vegans is vitamin B12 deficiency. Deficiency of Vitamin B12 can lead to anemia. Mild disease won't show any symptom but prolonged deficiency of this Vitamin can lead to nervous system problems as well. The problem with a vegan diet is that vitamin B12 is found almost exclusively in animal foods. In order to avoid deficiencies, it is recommended to eat products enriched with vitamin B12 or to use special dietary supplements. Vegan sources of Vitamin B12 are: Fortified plant milk (Soy, almond, coconut), temphe, mushrooms, fortified breakfast cereals and algae/seaweed.

IRON

Vegan diet can lead to Iron deficiency which include brittle hair and nails as well as a higher susceptibility to infection. Major deficiency disease include anemia, which takes place because of less haemoglobin levels. Although animal protein is better absorbed by the body than plant protein (e.g. through nuts, legumes and seeds). Although Iron deficiency does not occur more frequently in vegans than in people who eat a mix of foods. One reason for this could be that those with a meat-free diet consume more vitamin C which improves absorption of iron. Legumes, soyabeans, lentils, beans and peas, cashews, almonds, vegetables and leafy greens should be supplemented in vegan diets.

ZINC

Zinc supports a variety of metabolic processes. Cell production and immune functions uses zinc for their processes. Deficiency of zinc leads to disturbed growth development as well as an increased susceptibility to infections and a worsening of wound healing capabilities. Seeds, wheatgerm, wild rice, baked beans, cashews, peas and almonds should be incorporated in the diets to prevent deficiency.

IODINE

Iodine is responsible to support metabolism. Among other things, deficiencies can lead to an over- or under-functioning of the thyroid gland. Iodine deficiency can also inhibit brain development in fetus. As a vegan, you cover your iodine needs with iodized salt or seaweed. Iodine deficiency these Days is not at all common, because of fortified iodised salt available in every house.

-by Rhythm Bhardwaj