Vegan Diets: Are They Healthy Or Hazardous?

A vegan diet is one that excludes any food that comes from an animal, including eggs, dairy, meat, fish, poultry, and even honey. While a vegan diet can be a healthy choice for some, it is considered an extreme diet because of the number of foods it excludes and the potential for nutritional deficiencies.

Some of the potential health risks associated with a vegan diet include an increased risk of anemia, depression, vitamin B12 deficiency, zinc deficiency, iodine deficiency, calcium deficiency, carbohydrate overload, inadequate protein intake, orthorexia (an eating disorder characterised by an over-fixation on healthy eating patterns), and issues with processed soy products.

Additionally, a vegan diet may also lead to social isolation due to its highly restrictive nature, an increased risk of eating high histamine foods and developing histamine intolerance, triggering gluten intolerance, and inadequate intake of vitamin D.

It is important to note that a vegan diet can be healthy if carefully planned to ensure all nutritional needs are met. However, it may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before making any significant dietary changes.

Risk of nutritional deficiencies

A vegan diet is considered extreme because of the number of foods it excludes and the potential for nutritional deficiencies. Vegans are at a higher risk of developing anaemia due to a lack of heme iron, which is more easily absorbed by the body than non-heme iron, found in plants. Iron deficiency can lead to fatigue and is especially important for women of child-bearing age to be aware of.

Vitamin B12 is another nutrient that vegans are at risk of becoming deficient in, as it is only available in animal foods. Vitamin B12 is critical for normal brain function, red blood cell production, enzyme formation, and cellular growth. A deficiency can lead to anaemia, gastritis, stroke, Crohn's disease, and Celiac disease.

Vegan diets may also be low in omega-3 fatty acids, which are important for fetal brain development in pregnant women and can help to reduce the risk of depression and anxiety.

Additionally, vegans may not consume enough calcium, zinc, iodine, and protein, which can lead to various health issues. A lack of calcium can increase the risk of bone fractures, while a lack of zinc can weaken the immune system. Iodine deficiency can lead to hypothyroidism, and a lack of protein can cause fatigue and low exercise tolerance.

It is important for vegans to carefully plan their diets to ensure they are meeting all their nutritional needs and may require supplementation in some cases.

Increased risk of depression

A vegan diet may increase the risk of depression due to low omega-3 fatty acid intake. Omega-3 fatty acids are crucial for maintaining healthy brain function and can be found in fish or fish oils. Vegans may not consume these sources of omega-3s, leading to a potential imbalance in their fatty acid profile. This imbalance has been linked to an increased risk of depression and other mental health issues. Additionally, the high consumption of nuts in a vegan diet can contribute to this imbalance as nuts are rich in omega-6 fatty acids.

Algae-based sources of omega-3 fatty acids are an option for vegans, but they tend to be expensive and challenging to find. It is important for vegans to monitor their omega-3 levels, especially if they start experiencing symptoms of depression or anxiety. Consulting a healthcare professional is crucial if one suspects they might be suffering from depression.

To increase omega-3 levels, vegans can opt for algae-based supplements. In severe cases, a fish oil supplement may be considered to stabilize levels. Additionally, including magnesium supplements in one's diet may also help with anxiety.

However, it is worth noting that a well-planned vegan diet that includes a variety of plant-based sources of omega-3s, such as walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed, and algae, can help mitigate the risk of omega-3 deficiency and its associated mental health issues.

Risk of anaemia

Anaemia is a condition in which the body fails to produce healthy red blood cells, which are responsible for distributing oxygen across the body. A lack of oxygen can cause disruptions in organ functions.

There are two common ways a vegan can develop anaemia. Firstly, through iron deficiency. Iron is an essential mineral in the formation of red blood cells. Without enough iron, red blood cells decline in numbers, leading to iron-deficiency anaemia. Secondly, anaemia can be caused by a lack of adequate vitamin B12 and folate. Just like iron, these vitamins are prerequisites for the production of healthy red blood cells.

The deficiencies can lead to the formation of abnormal red blood cells with irregular shapes or sizes. These malformations are associated with megaloblastic anaemias, which also reduce the efficiency of oxygen delivery.

Symptoms of Anaemia

• Irregular heartbeats
• Fatigue and weakness
• Poor skin health
• Hair loss and brittle nails
• Dental issues, such as bleeding gums and weak enamel
• Digestive problems
• Mood changes and cognitive problems
• Frequent illnesses or slow healing
• Unintended weight changes
• Bone or joint pain
• Irregular menstrual cycles in women

Preventing Anaemia on a Vegan Diet

• Fortified plant-based milk and orange juice
• Tofu processed with calcium or nigari
• Soy yoghurt
• Collard greens
• Tempeh
• Turnip greens
• Iron supplements
• Cooking with a cast-iron pan
• Eating therapeutic meat
• Cricket protein

Risk of disordered eating

A vegan diet can be restrictive, and orthorexia, an eating disorder characterised by an over-fixation on healthy eating patterns, may develop. Orthorexia can lead to over-restriction, obsession, and other serious eating disorders.

At least one study found that vegans and vegetarians tended to display more orthorexic eating patterns, and most eating disorder specialists do not recommend restrictive diets such as veganism or vegetarianism for people trying to recover from an eating disorder.

If you find that your eating disorder is getting worse on a vegan or plant-based diet, then you should consider working with a qualified therapist to help work on increasing your body weight. In the worst case, your therapist may advise you to consider moving away from a vegan diet while you repair your relationship with food.

Risk of vitamin B12 deficiency

Vitamin B12 is a critical factor in normal brain function, red blood cell production, enzyme formation, and cellular growth. It is naturally found in red meat, eggs, fish, and milk, which are all excluded from a vegan diet.

Vitamin B12 deficiency is endemic among vegans and can lead to several health complications. These include:

• Anaemia
• Nervous system damage
• Neurological deficit
• Malabsorption
• Osteoporosis
• Mental illness
• Dementia
• Stroke
• Gastritis
• Crohn's disease
• Celiac disease

Vitamin B12 is also crucial in reducing homocysteine in the blood. Homocysteine is an amino acid linked to the development of blood clots that can lead to strokes. Vegans are at a higher risk of strokes, and research suggests that this could be due to vitamin B12 deficiency.

To avoid vitamin B12 deficiency, vegans can consume foods fortified with B12, such as some plant milks, soy products, and breakfast cereals. Nutritional yeast is also a good plant-based source of vitamin B12. Additionally, vegans can take B12 supplements to ensure they are getting enough of this critical nutrient.

It is important to note that a B12 blood test may not be a reliable indicator of B12 status for vegans, especially those who consume algae or other plant foods containing B12-analogues. Blood homocysteine testing or MMA testing are more reliable methods to assess B12 status.

By taking these precautions, vegans can ensure they are getting adequate amounts of vitamin B12 and minimising their risk of associated health complications.

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