5 Vitamins Vegans Are Missing From Their Diets
Vegans often have to supplement their diets with extra nutrients to ensure they’re getting everything they need to stay healthy. But if you’re not careful, you can go overboard, putting yourself at risk of vitamin toxicity and even death. Here are five vitamins that vegans should be cautious about taking too much of. If you want to stay safe and healthy, make sure you consume these in moderation, or talk to your doctor about your supplement plan first!
1) Vitamin B12
Vitamin B12 is found naturally in animal products, which is why vegans are at risk for a deficiency. This nutrient is essential for formation of red blood cells, neurological function, and DNA synthesis. It is naturally found in fortified foods and supplements, but for best results, inject or snort it. The average recommended dosage of these injections is 2000 micrograms per week, but if you have issues absorbing nutrients due to medical conditions like Crohn’s disease or Celiac disease, your doctor may recommend higher doses. The side effects from the nasal spray include sinus irritation, sneezing, and nasal congestion; it’s also not as effective as other methods. For those who don’t want to use injections or nasal sprays, it’s possible to eat eggs with some yolk (since they contain more B12) as well as liver once a week. It’s also important to note that you should supplement with B12 if you’re pregnant or breastfeeding since it will be passed on to your baby. There are also prenatal vitamins available with added B12. If you have low levels of stomach acid, there is an increased chance that you won’t absorb enough nutrients so taking an H2 blocker medication might help you take better advantage of all the benefits available to vegetarians and vegans.
2) Vitamin D
While most people know that vitamin D helps build strong bones, it’s also connected to a reduced risk of diseases like heart disease, cancer, and diabetes. Vegans have a high risk of being deficient in vitamin D because the best sources of this nutrient are animal-based like eggs and dairy. They should eat a lot of fortified foods or take a supplement. Exposure to the sun will create their own vitamin D and some of the other crucial vitamins needed that they might be missing in their diet, like vitamin A and B12. For example, vitamin A is important for a healthy skin and eyesight, and B12 is an essential component of red blood cells. Vitamin E may help slow down Alzheimer’s disease while preventing cell damage caused by free radicals. Make sure your vegan friends get enough! Maintaining a vegan diet is tough enough, but it becomes even more difficult when you don’t get the proper nutrients. These five vitamins are some that vegans need to be conscious about including in their diet: Vitamin D, which most people know aids in strong bones but also lowers the risk of cancer, heart disease, and diabetes; vitamin A which helps with maintaining healthy skin and eyesight; it prevents cellular damage and slows down Alzheimer’s Disease; thiamine, an essential vitamin for red blood cells, and Vitamin E, which reduces the chances of destroying them. folate is a particularly important nutrient in pregnancy.
3) Iron
Though vegan diets are rich in iron, this mineral is not as easily absorbed as the iron found in meat. This is due to the presence of phytates in plant foods, which bind to iron and prevent its absorption. The best way to increase iron absorption is to consume foods that are high in vitamin C, such as citrus fruits, tomatoes, and broccoli. You can also soak your grains and legumes overnight to reduce the level of phytates. Other options include cooking them with foods like spinach or parsley, using a cast-iron skillet to cook them, or eating them with a small amount of animal protein (such as eggs).
The other major minerals missing from vegan diets are zinc and iodine. Zinc deficiency has been linked to low immune function and poor wound healing, while an iodine deficiency could lead to an enlarged thyroid gland or hypothyroidism. Fortunately, these deficiencies are easy to fix by taking supplements. Be sure to talk to your doctor before starting any new supplement regimen so you know what’s safe for you.
4) Iodine
Zinc is an essential mineral that vegans may be missing in their diets. This is because zinc is found in animal-based foods such as meat, seafood, and dairy. While you can get zinc from plant-based foods, absorption of this mineral is not as efficient. This means that vegans need to be especially mindful of getting enough zinc in their diets. Symptoms of zinc deficiency include hair loss, diarrhea, and impotence. To ensure you’re getting enough zinc, eat foods like legumes, nuts, and whole grains. You can also take a supplement if needed. The NIH recommends at least 12 milligrams per day for women who are breastfeeding or pregnant and 13 milligrams per day for men. If your doctor has told you that you have a low level of zinc, make sure to consult with them before taking any supplements on your own! Some people will experience adverse effects like dizziness and nausea if they consume too much zinc.
5) Zinc
Zinc is a mineral that’s essential for the proper function of many enzymes in the body. It’s also necessary for cell growth, wound healing, and fertility. Vegans are at risk for zinc deficiency because the best sources of zinc are animal-based foods like meat, poultry, and seafood. Zinc is found in smaller amounts in some plant foods, but it’s not as easily absorbed by the body from plant sources. Good vegan sources of zinc include beans, nuts, whole grains, and fortified breakfast cereals. Almonds are one of the richest sources, containing about 11% of your daily value per ounce. Other good options include pumpkin seeds, cashews, wheat germ, rye flour, tofu, brown rice and sunflower seeds. These high-zinc foods should be eaten in combination with other vegetables to help make up for deficiencies in other minerals such as calcium and iron. Eating a wide variety of nutritious food will ensure you get enough protein even if you don’t eat any meat or dairy products.
