But with any diet - including a meat-based one - it's always healthiest to watch what you eat pretty closely, to make sure you are getting the key nutrients your body needs. The answer to this is often taking supplements,
Here are the nutrients you may be missing, some deficiencies you may face, and what you need to supplement as a vegan.
What Nutrition Is Found In Meat And Dairy That Vegans Don't Receive?
Vitamin B12 for Vegans
One of the biggest nutrients vegans are missing in the diet is Vitamin B12. This essential nutrient is something you can almost only get from animal products such as meat, fish, dairy products, and eggs. (1)
There is a common misconception that animals produce Vitamin B12 themselves. In fact, it is produced by bacteria, not animals and plants, meaning animals must obtain it directly or indirectly from bacteria. Animal food contains these high amounts of Vitamin B12 because they accumulate the bacteria throughout their lives. They are usually supplemented with Vitamin B12 in their feed too. They are also exposed to manure in their living conditions, where Vitamin B12 can also be found. (2)
Basically, vegans have to go to the source bacteria for Vitamin b12, bytaking supplements.
Vitamin D3 For Vegans
Vitamin D3 is an essential nutrient that plays many important roles in the body, it helps you absorb calcium and phosphorus, which is important for building and keeping strong bones. (3) Many people think you can simply get Vitamin D from the sun, but unless you live in an area with high sunlight exposure, such as areas near the equator, you should be taking the Vitamin regularly.
There are two types of Vitamin D you can get from your diet, D2 (ergocalciferol) found in plants, and D3 (cholecalciferol) found in animal-based products. To put it simply, the animal-based Vitamin D absorbs into your blood much more efficiently than the plant Vitamin D. (4) (5) Unfortunately, this means the best sources of Vitamin D3 is fatty fish, egg yolks, or cod liver oil.
Since the main dietary sources of Vitamin D3 aren’t vegan, you may be at a higher risk of being low in this Vitamin, which can lead to health issues. Lichen, a composite organism that arises from algae or cyanobacteria, is actually the onlyvegan source of Vitamin D3.
Which Deficiencies Are Common In People With A Vegan Diet?
Vitamin B12 deficiency
If you’re deficient in Vitamin B12, you may face a range of psychological and neurological issues. The biggest worry is the disruption to the nervous and circulatory systems. This can lead to megaloblastic anaemia (6), a condition in which the bone marrow produces large, abnormally shaped red blood cells that do not function properly.
Vitamin B12 deficiency can also lead to psychological conditions like depression, paranoia, and dementia. It can also cause the following symptoms (7):
tiredness or fatigue
loss of appetite
numbness and tingling in the hands and feet
soreness of the mouth or tongue
Vitamin D3 deficiency
This is a really common deficiency in both meat-eaters and vegans, so it’s important to understand the symptoms and know what to watch out for. It is estimated that around 1 billion people have low levels of Vitamin D in their blood. (8)
Many people don’t realise they’re deficient as the symptoms are quite subtle, but the long-term effects are devastating. Deficiency in Vitamin D3 could cause the following (9):
osteoporosis, with an increased risk of fractures in older adults
impaired brain function
muscle wasting and reduced strength - especially in older people
As outlined above, for vegetarians and vegans, takingVitamin B12andVitamin D3supplements are pretty essential for your health and wellbeing, but there are other supplements you should consider adding into your diet too.
Omega-3 Fatty Acid for Vegans
As a vegan your diet is usually high in some types of Omega-3 fatty acids but is quite low in others. This will take a bit of explaining so please bear with us…
Long-chain Omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) can be made by the body through ALA.
Long-chain omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are nonessential, meaning that the body can make them using alpha-linolenic acid (ALA). However, research has shown (10) the human body has a limited capacity to convert ALA into EPA and DHA, and vegans tend to have lower EPA and DHA levels than their meat-eating counterparts .
As such, ALA is present in vegan-friendly foods such as canola oil and soy products, but EPA and DHA are only present in fish, fish oils and microalgae. The best vegan sources of EPA and DHA is analgae oil supplement.
An iron deficiency certainly isn’t exclusive to vegans, but it’s an important one to watch out for. Iron is crucial for building healthy blood cells and enabling them to carry oxygen throughout the whole body.
You can get Vegan iron-rich food from a variety of sources such as nuts and seeds, as well as:
Dried apricots and figs
Fortified foods such as breakfast cereals
Vegans can also supplement your iron intake by adding amultiVitaminto your diet.
Calcium for Vegans
Another vital nutrient many vegans are lacking in calcium. This plays an important role in heart health, bone and teeth formation, and muscle function. Research (11) has shown that vegans have the lowest calcium levels compared to meat and vegetarian diets.
You can receive calcium from a range of plant-powered sources such as:
Dark leafy greens
Nuts and seeds
Legumes, such as lentils and chickpeas
Fortified foods, such as plant milk and breakfast cereals
It is recommended that vegans takecalcium supplements. Taking it alongside Vitamin D can help boost the body’s absorption.
The Importance Of Sustainable Nutrition For Vegans
Is A Multivitamin Enough For A Vegan?
A multivitamin is a surefire way to get enough of your essential nutrients, but taking specific vitamins within areas you may need support is the best course of action, especially for vegans.
To conclude, a well-balanced, healthy vegan diet can fulfil your nutritional needs but certain requirements may be difficult to achieve through diet alone, which is especially true for Vitamin B12, Vitamin D, and Omega-3.
Taking supplements is a great way to support your diet to ensure healthy bodily function and optimum performance.
If you’re looking to begin taking supplements, then check outOmvits, a 100% plant-based, ocean-friendly, and sustainable multiVitamin and mineral creator.
Lakini kwa chakula chochote - ikiwa ni pamoja na chakula cha nyama - ni bora kuangalia kile unachokula kwa karibu, kuhakikisha unapata virutubisho muhimu mwili wako unahitaji. Kwa sababu ya hii, ni muhimu kuchukua virutubisho vya chakula, na hapa ni baadhi ya virutubisho ambavyo unaweza kukosa, baadhi ya upungufu unaoweza kukabili, na kile unahitaji kuongeza kama vegan. Ni Chakula Gani Kinachopatikana Katika Nyama na Maziwa Na Watu Wasio na Chakula Hicho Hawapati? Vitamini B12 kwa Wagaani - Vitamini B12 ni moja ya virutubisho vya msingi vya vegan, ambayo inahitajika kwa ajili ya chakula cha kila siku. Kiasi hiki cha msingi cha virutubisho kinaweza kupatikana tu kutoka kwa bidhaa za wanyama kama vile nyama, samaki, maziwa, na mayai. Kuna maoni ya kawaida kwamba wanyama hutengeneza vitamini B12. Kwa kweli, hutengenezwa na bakteria, sio wanyama na mimea, ikimaanisha wanyama lazima wapate moja kwa moja au kwa njia isiyo ya moja kwa moja kutoka kwa bakteria. Chakula cha wanyama kina kiasi kikubwa cha vitamini B12 kwa sababu huhifadhi bakteria katika mwili. Kwa kawaida, vitamini B12 huongezwa kwenye chakula chao. Pia, kwa sababu ya hali ya hewa ya hewa, inaweza kuonekana kama mbolea ya wanyama, ambayo inaweza kuwa na vitamini B12 katika mwili. Kwa hivyo, kwa sababu ya hali hii, vegan lazima apate vitamini B12 kutoka kwa bakteria za chanzo, na kuchukua virutubisho vya virutubisho. Vitamini D3 ni muhimu kwa ajili ya kujenga na kudumisha mifupa imara. Watu wengi wanafikiri kwamba unaweza kupata vitamini D kutoka kwa jua, lakini isipokuwa unaishi katika eneo lenye mwangaza mwingi wa jua, kama vile maeneo karibu na ikweta, unapaswa kuchukua vitamini hiyo mara kwa mara. Kuna aina mbili za vitamini D ambazo unaweza kupata kutoka kwa chakula chako: D2 (ergocalciferol) inayopatikana katika mimea, na D3 (cholecalciferol) inayopatikana katika bidhaa za wanyama. Vitamini D ya wanyama huingia damu kwa ufanisi zaidi kuliko vitamini D ya mimea.Kwa bahati mbaya, hii inamaanisha kwamba vyanzo bora vya vitamini D3 ni samaki wenye mafuta, yai, au mafuta ya ini ya cod. Kwa kuwa vyanzo kuu vya vitamini D3 katika chakula si vegan, unaweza kuwa na hatari kubwa ya kuwa na kiwango cha chini cha vitamini hii, ambayo inaweza kusababisha matatizo ya afya. Lichen ni aina ya viumbe hai vinavyotokana na algae na cyanobacteria, na ni chanzo pekee cha vitamini D3 kutoka kwa mboga. Ni upungufu gani unaopatikana kwa watu wanaokula vyakula visivyo na mboga? Ukosefu wa vitamini B12 - Ikiwa una upungufu wa vitamini B12, unaweza kukabiliwa na matatizo mbalimbali ya kisaikolojia na neva. Wasiwasi mkubwa ni kuvurugwa kwa mifumo ya neva na mzunguko wa damu. Hii inaweza kusababisha megaloblastic anemia, hali ambayo mifupa ya mifupa hutengeneza seli kubwa za damu nyekundu zenye umbo lisilo la kawaida ambazo hazifanyi kazi vizuri. Ukosefu wa vitamini B12 unaweza pia kusababisha hali za kisaikolojia kama vile unyogovu, paranoia, na dementia. "Hii inaweza pia kusababisha dalili zifuatazo: uchovu au uchovu, kupoteza hamu ya kula, kuzimia na kuchacha mikono na miguu, maumivu ya mdomo au ulimi, upungufu wa vitamini D3 - hii ni upungufu wa kawaida sana kwa wote wawili, walaji nyama na vegan, hivyo ni muhimu kuelewa dalili na kujua nini cha kuangalia nje kwa.""" Inakadiriwa kuwa watu milioni moja wana viwango vya chini vya vitamini D katika damu. (8) Watu wengi hawajui kwamba wana upungufu kwa sababu dalili ni ndogo sana, lakini athari za muda mrefu ni mbaya. Ukosefu wa vitamini D3 unaweza kusababisha osteoporosis, na kuongezeka kwa hatari ya kuvunjika kwa mifupa kwa watu wazima wazee, kazi ya ubongo, kupoteza misuli na kupunguza nguvu - hasa kwa watu wazima, kama ilivyoelezwa hapo juu, kwa mboga na mboga, kuchukua vitamini B12 na vitamini D3 ni muhimu sana kwa afya yako na ustawi, lakini kuna virutubisho vingine unapaswa kuzingatia kuongeza katika chakula chako pia. Omega-3 fatty asidi kwa ajili ya vegan: Kama vegan, chakula chako ni kawaida juu katika aina fulani ya omega-3 asidi ya mafuta, lakini ni chini kabisa katika wengine. "Kama ilivyoelezwa hapo juu, ""mchanganyiko wa omega-3 wa mlolongo mrefu kama asidi ya docosahexaenoic (DHA) na asidi ya eicosapentaenoic (EPA) inaweza kutengenezwa na mwili kupitia ALA, na asidi ya omega-3 ya mlolongo mrefu kama asidi ya docosahexaenoic (DHA) na asidi ya eicosapentaenoic (EPA) ni muhimu, ikimaanisha kwamba mwili unaweza kuifanya kwa kutumia asidi ya alpha-linolenic (ALA)." Utafiti unaonyesha kwamba mwili wa binadamu una uwezo mdogo wa kugeuza ALA kuwa EPA na DHA, na vegan huwa na viwango vya chini vya EPA na DHA kuliko wenzao wanaokula nyama. ALA inapatikana katika vyakula vya vegan kama vile mafuta ya canola na bidhaa za soya, lakini EPA na DHA zinapatikana tu katika samaki, mafuta ya samaki na microalgae. Vyakula vyenye virutubisho vya EPA na DHA ni analgae. Upungufu wa chuma kwa hakika si wa pekee kwa vegan, lakini ni muhimu kuangalia nje kwa. Chuma ni muhimu kwa kujenga chembe za damu zenye afya na kuwezesha chembe hizo kubeba oksijeni katika mwili wote. Vegan chakula kina chuma kutoka vyanzo mbalimbali kama vile karanga na mbegu, pamoja na apricots kavu na tini, vyakula vilivyoimarishwa kama vile nafaka ya kiamsha kinywa, na unaweza kuongeza ulaji wako wa chuma kwa kuongeza amultivitamin kwenye mlo wako. Kalsiamu kwa Wevegans - Vifaa vya chakula vya kawaida vya vegan vinaweza kuathiri afya ya wanyama. Hii ina jukumu muhimu katika afya ya moyo, malezi ya mifupa na meno, na utendaji wa misuli. Utafiti umeonyesha kuwa vegan wana viwango vya chini zaidi vya kalsiamu ikilinganishwa na vyakula vya nyama na mboga. Unaweza kupata kalsiamu kutoka kwa vyanzo mbalimbali vya mimea kama vile: mboga za majani ya kijani kibichi, karanga na mbegu, mboga, kama vile lentils na chickpeas, vyakula vilivyoimarishwa, kama vile maziwa ya mimea na nafaka ya kiamsha kinywa, na vegan hupendekezwa kuchukua virutubisho vya kalsiamu. Kuichukua pamoja na Vitamini D kunaweza kusaidia kuongeza kunyonya kwa mwili. Ubora wa chakula cha vegan: Je, multivitamin inatosha kwa vegan? Vitamini A ni njia ya uhakika ya kupata virutubisho vya kutosha, lakini kuchukua vitamini maalum katika maeneo ambayo unaweza kuhitaji msaada ni njia bora ya hatua, hasa kwa ajili ya vegan. Kwa hivyo, kula vyakula vya vegan vyenye afya na vyenye usawa inaweza kukidhi mahitaji yako ya lishe, lakini mahitaji fulani yanaweza kuwa magumu kufikia kupitia lishe pekee, ambayo ni kweli hasa kwa vitamini B12, vitamini D na omega-3. Kuchukua virutubisho ni njia nzuri ya kusaidia lishe yako kuhakikisha kazi ya afya ya mwili na utendaji bora. Ikiwa unaangalia kuanza kuchukua virutubisho, basi angalia Omvits, 100% ya mimea, bahari-kirafiki, na endelevu multivitamin na mineral muumba.