There are numerous benefits that are attributable to vegan diets and some of them include the following; this is because vegan diets help reduce on instances of heart diseases, diabetes and certain cancers. Nonetheless, due to the strict nature of the vegan diets refusing any type of animal foods, vegans might end up deficient in some nutrients if they did not consult a nutritionist.
Here are 5 nutrients that vegans should pay special attention to in order to avoid deficiencies:
1. Vitamin B12
Vitamin B12 is important for red blood cell synthesis, neuronal signalling and DNA replication. Sadly, it is mostly confined to animal foods such as meat, eggs and dairy produce. Therefore, if you are taking no animal products, deficiency of vitamin B12 is fairly possible. It is characterized by fatigue, constipation, weakness and loss of appetite in the worst scenario.
Essentially, plant foods do not have any dependable vitamin B12, so that the only resource of B12 for vegans is through fortified foods or vitamin supplements. It has been found that with an intake of 2,000 mcg of B12 weekly there is no probability of deficiency in individuals deeply into vegan diets.
2. Iron
Iron plays a central role in the production of red blood cells and for the distribution of oxygen within the body. Although all plants contain iron, it is in a poor form to be assimilated compared with meat.
Other vegetable sources of iron are lentils, beans, tofu, cashew, chia seeds, spinach, raisins and tempeh. Eat these foods in combination with sources of vitamin C, such as citrus fruits, peppers, broccoli, and strawberries in order to absorb 2-3 times more iron.
This feature means that proper regulation of iron is even more crucial in kids, young nenes, and elderly vegans. The signs of iron-poor condition are fatigue, anemia, soreness and dizziness.
3. Calcium
Intake of adequate amount of calcium is very important in the prevention of osteoporosis as well as supporting the bone structure. Calcium is the most common mineral in the diet, which is mainly provided by dairy products – a problem for vegans.
Some foods which are rich in calcium and commonly used by vegetarians include tofu and plant based milk which are usually fortified with calcium, Chinese Cabbage, kale, broccoli, almonds, and figs common among vegetarians should take at least 1000 mg of calcium per day to prevent such symptoms like brittle nails, muscle cramps, and numbness of fingers.
4. Omega-3 fats
Lebensstoffe wie EPA und DHA sind bei der Zellfunction und im Gehirn von großer Bedeutung. Unfortunately, beyond EPA and DHA omega-3s, they are only found in fish, fish oil and now ALA omega-3 from plants such as walnuts, flaxseeds and chia seeds.
Nonetheless, the human body is very poor in converting ALA into EPA and DHA. Hence, vegans may opt for microalgae supplements since it directly gives them the required omega-3s to support the heart and the brain. Deficiency in omega -3 causes poor memory, fatigue and heart problems.
5. Iodine
Iodine is of great importance to ones thyroid and metabolism functions within the body. L-lysine: The iodine content of vegan diet is low if the individual does not use iodized salt and sea vegetables. Abnormalities in iodine uptake may also be attributed to iodine depleted soil or possible goitrogens in some vegetables as well.
Lack of iodine results in hypothyroidism that brings in fatigue, excess weight and breathing issues. There are ways in which vegetarians can guarantee their intake of iodine, which includes; iodized salt and some sea weeds like dulse, arame, and kombu.
Conclusion
A healthy vegan diet consisting of whole grain, legume, nuts and seeds, fruits and vegetables are healthy and can supply all nutrient needs so long as these missing nutrients are also included.
Being aware of these deficits and what foods can replenish the lack of nutrients assure a viable lifelong vegan diet while receiving all necessary nutrients the human body needs for peak performance fitness.
Vitamin supplements and base foods are in the form of vitamin B12, iron and its mate vitamin C, foods high in calcium consumed each day, sufficient omega-3 in the form of supplement or algae , iodized sea vegetables or sea salt to get adequate iodine.
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