Vegan diets consist of plant-based foods. A vegan diet includes soups, legumes, nuts, grains, fruits, and vegetables. While these vegetarian foods may be filled with health benefits for the long term, there are still some vital vitamins and nutrients missing from the vegan diet. An individual’s nutrient and vitamin requirements vary with age and daily energy consumption, so while preparing a diet plan, one should always be careful to include various vitamin and mineral-rich supplements in the mix. It is true that vegetables provide the necessary iron, protein, minerals, and fiber, but are they enough for your needs?
Vegan diets bring a risk of deficiency in terms of iron, protein, and vitamins if not followed correctly. Although, if you’re a vegan and eat enough plant-based food, you don’t need to worry about these types of deficiencies. Here are three key supplements that vegans can often lack.
1. Vitamins
One of the most critical parts of anybody’s diet intake is a definite inclusion of vitamins like Vitamin B-12, Vitamin C, and Vitamin D. Unfortunately, for all the vegans out there, Vitamin B-12 is mostly found in animal foods or fortified foods. Vegetarians and vegans are at higher risk of vitamin B-12 deficiency. Vitamins are crucial for metabolism and to produce red blood cells which help in carrying oxygen around our body. Deficiency of vitamins can lead to anemia, nervous system damage, and serious heart issues. It is recommended for anyone on a vegan diet to take vitamin B-12 supplements in small doses. It is also recommended to have an intake of Vitamin D that helps in calcium and phosphorus absorption in your stomach.
2. Iron
Our body uses Iron to carry around oxygen from our lungs to the entire body. Being iron deficient can cause fatigue, cognitive impairment, and other health problems. It is absolutely vital to maintain iron-levels in your body, especially for children and pregnant women. Iron is found in many plant-based foods including soybeans, lentils, spinach, and chickpeas. However, if you want to add the best vegan iron supplement to your vegan diet, consulting a dietician is recommended. It is essential that you calculate the amount of iron that you need as too much can come with side effects.
3. Calcium
Including several calcium-rich foods in your daily diet can improve your muscle, bone, and oral health. Adults need around 1000mg of calcium per day, which can be easily met since calcium is naturally present in plant-based foods. Plants rich in calcium include green leafy vegetables, beans, almonds, and sesame seeds. All vegans are encouraged to take the recommended amount of calcium by either including it in their diet or through supplements.
Our bodies have specific nutritional needs, which can only be fulfilled by planning a well-balanced diet of Vitamins, Iron, Calcium, Iodine, Zinc, and long-chain Omega-3s. For vegans, it is even more important, and they should be more careful about the inclusion of these life-enhancing supplements. Always consult your healthcare provider before incorporating any changes in your current diet plan, and create a diet that is going to bring you short- and long-term benefits.
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