Veganism and nutrient deficiencies
Veganism and nutrient deficiencies
veganism and nutrient deficiencies
Veganism, a diet in which animal products are dispensed with, is becoming increasingly popular. More and more people are choosing to live vegan for ethical, ecological or health reasons. While a well -planned vegan diet can offer many health benefits, it is also important to keep an eye on potential nutrient deficiencies. In this article we will deal more precisely with the potential nutrient defects, pay attention to vegans.
iron deficiency
Iron is an essential nutrient that is responsible for oxygen transport in our body. Heme iron that occurs in animal products is better absorbed by the body than non-hem iron, which occurs in vegetable products. Therefore, vegans may have to pay more attention to their iron supply.
However, there are many vegetable sources for iron that should be contained in a balanced vegan diet. Legumes such as lentils and chickpeas, whole grain products, nuts and seeds, dark green vegetables such as spinach and broccoli as well as dried fruits such as apricots and raisins are good vegetable sources for iron.To improve the absorption of iron, it is helpful to combine iron-rich foods with vitamin C-rich foods such as citrus fruits or peppers. Vitamin C increases the absorption of non-Häm iron in the body.
calcium deficiency
Calcium is an important mineral that is essential for the structure and health of bones and teeth. Animal products such as milk, cheese and yogurt are traditional sources for calcium. Since vegans do without these products, they have to find alternative sources.
Fortunately, there are many vegetable sources for calcium that can easily be integrated into the vegan diet. Dark green leafy vegetables such as kale and broccoli, almonds, sesame and chia seeds, tofu, enriched plant milk and juices are all good vegetable sources for calcium.It is important to consume enough calcium because a deficiency can lead to osteoporosis and other bone diseases. In order to improve the intake of calcium, you should also pay attention to sufficient vitamin D intake, since vitamin D supports the intake of calcium. This can be achieved either by sufficient sunlight or by taking nutritional supplements.
Vitamin B12 deficiency
Vitamin B12 is an essential vitamin that is important for the formation of red blood cells and the function of the nervous system. It occurs especially in animal products, so it is often a challenge for vegans to obtain sufficient vitamin B12.
Since vitamin B12 is practically not present in vegetable foods, vegans must consume it with dietary supplements or enriched food. Enriched plant milk, breakfast cereals or yeast extract are some examples of vegan foods that can contain vitamin B12
A vitamin B12 deficiency can lead to fatigue, weakness and neurological problems. It is therefore important to carry out vitamin B12 blood tests regularly and to take nutritional supplements if necessary to avoid a defect.
omega-3 fatty acids
Omega-3 fatty acids are essential fatty acids that are important for the health of the brain and the heart. Fish oil is the best-known source for omega-3 fatty acids, but for vegans the consumption of fish is not an option.
Fortunately, there are vegetable sources for omega-3 fatty acids such as flax seeds, chia seeds and walnuts. These can be integrated into the diet to get enough omega-3 fatty acids. However, it can be difficult to get enough EPA and DHA, two important types of omega-3 fatty acids, from vegetable sources. In this case, taking algae oil or other omega-3 nutritional supplements can be a sensible option. protein deficiency
Protein is an important nutrient that is essential for the structure and repair of tissue in the body. Although animal products are often seen as the main source of protein, there are also many vegetable sources for protein.
legumes such as beans, lentils and peas, soy products such as tofu and tempeh, whole grains, nuts and seeds are all good vegetable protein sources that can be integrated into a balanced vegan diet.
It is important to combine different protein sources in order to obtain all essential amino acids. For example, the combination of beans and rice can be a complete source of protein. A varied diet that contains various vegetable protein sources can ensure that vegans are taking sufficient protein.
FAZIT
Veganism is a diet that can offer many health benefits. Nevertheless, vegans have to keep an eye on potential nutrient deficiencies. Iron, calcium, vitamin B12, omega-3 fatty acids and protein are some of the nutrients that vegans should pay attention to.
A balanced and varied diet is crucial to obtain all the nutrients the body needs. It can also be helpful to take dietary supplements to ensure that all nutrients are sufficiently covered.
veganism can be a healthy and sustainable diet as long as you consciously deal with the potential nutrient defects and ensure a balanced diet. Good planning and advice from a nutritionist can help implement a healthy vegan diet.
More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com