With the rise in mindful and conscious eating, more people are giving up meat and moving towards vegetarianism. For those unfamiliar, veganism means not only adopting a plant-based diet, but also avoiding animal products and by-products altogether. Although becoming vegan may be in line with your ethics and animal welfare, that doesn’t mean your body will react the same way. Changing your food choices can deprive you of essential nutrients needed for daily bodily functions. So, what nutrients should you keep in mind to stay balanced on your journey? If you’re new to veganism and wondering about it, read on to find out what the experts have to say.
Also read: Vegan Diet: 5 Delicious Dairy and Refined Sugar-Free Dessert Recipes
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Here are 5 nutritional deficiencies that vegans should pay attention to:
According to nutritionist Amita Gadre, here are some common pitfalls that vegetarians should keep an eye on.
1. Vitamin B12
Vitamin B12 is a water-soluble vitamin that supports nerve function and red blood cell production. According to the expert, deficiency of Vitamin B12 can make you feel tired and weak. Since vitamin B12 is primarily found in animal products, look for fortified foods like plant-based milks and nutritional yeast. Additionally, the expert suggests that you can also consider supplements.
2. Iron
Iron is essential for carrying oxygen in your blood. Experts note that while heme iron from animal sources is more easily absorbed, as a vegetarian, you can still get iron from non-heme sources like lentils, chickpeas, and quinoa.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats obtained through food and supplements, as the body does not produce them. Experts highlight their importance for heart health and brain function. Since veganism doesn’t include animal products, you can get omega-3 fatty acids from flaxseeds, chia seeds, walnuts and algae-based supplements.
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4. Calcium
Calcium is essential for strong bones and teeth. Popular sources include milk, cheese, yogurt, and fish, which provide adequate calcium. If you are a vegetarian, be sure to include sesame seeds, chia seeds, nuts, tofu, millet and leafy vegetables in your diet.
5. Vitamin D
Vitamin D, often obtained from sunlight, is important for bone health. However, many people, whether vegan or not, struggle to get enough vitamin D from sunlight alone. The usual sources are non-vegetarian, but if you are a vegetarian, you can rely on fortified foods or supplements, according to the expert.
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Also read: Everything You Need to Know About Veganism Before You Try It
What is your favorite vegetarian food? Let us know in the comments below!
