Choosing to follow a vegan diet can offer you many benefits. It can be useful for you to naturally acquire a wide range of nutrients. A vegan diet can also help with losing weight and reducing the risk of various diseases. Therefore, a lot of people now choose to follow vegan diets for promoting their health.
Vegans avoid the use of all animal foods. Even though it can provide some benefits, avoiding a wide variety of animal based food items from your diet can also result in some drawbacks too. There are many nutrients that are found in such products. Hence, avoiding them can result in a deficiency of certain nutrients. So vegans will have to look for alternative sources to acquire these nutrients. Below, we list some of the important nutrients that vegans should focus on to avoid nutrient deficiency.
Vitamin B12 is essential for the human body, as it can prevent nerve damage and protect the heart. It also aids in the formation of red blood cells and plays a key role in supporting the immune system and maintaining energy levels. If your body does not get enough vitamin B12, it can result in fatigue, weakness, anemia, etc.
This vitamin is abundant in animal products, however, there are also certain plant-based foods that contain vitamin B12. They include some fortified cereals and plant-based milk. It is also found in nutritional yeast. But if you cannot include these foods in your plant-based meal, then make sure to take vitamin B12 supplements for avoiding the deficiency of this vitamin.
This is another important vitamin your body needs. It is useful for facilitating the absorption of calcium that is vital for bone health. It performs many other functions in the human body.
Your body will produce vitamin D when it is exposed to the sun. But if you don’t get enough sun exposure, you will have to acquire it through your foods. Some plant-based foods that have vitamin D include mushrooms, some fortified plant-based milk, etc.
Omega-3 Fatty Acids
Omega-3 fatty acids are necessary for mood stabilization and controlling the risk of heart diseases. It can also be useful for lowering the risk of many other health conditions such as lupus, age-related memory decline, etc.
Some of the plant-based foods that contain omega-3 fatty acids include chia seeds, flaxseeds, hemp seeds, walnuts, avocado, etc. Hence, make sure to include them in your vegan diet.
Vegans are at a high risk of suffering from different nutrient deficiencies. Therefore, make sure to include a wide range of foods in your vegan diet for acquiring all the essential nutrients. If you are at the risk of the deficiency of a particular nutrient, you need to make sure to take supplements to avoid the problems associated with the nutrient deficiency.