Vegan Diet: Potential Health Risks And Ailments

A vegan diet is often promoted as being beneficial to heart health, but eliminating animal products may cause nutritional deficiencies and lead to negative health consequences. A comprehensive review published in the medical journal Progress in Cardiovascular Diseases found that a vegan diet may lead to nutritional deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein. These deficiencies have been linked to an increased risk of certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive. Additionally, avoiding animal-sourced food may be related to higher rates of depression and anxiety, and other issues such as hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia have been observed in those strictly following a vegan diet.

However, it is important to note that a well-planned vegan diet that includes a variety of whole foods such as fruits, vegetables, legumes, nuts, seeds, and fortified plant-based dairy products can provide all the necessary nutrients and be beneficial for health. Research has shown that plant-based diets can lower the risk of type 2 diabetes, certain types of cancer, and cardiovascular disease. Additionally, a vegan diet tends to be lower in unhealthy saturated fat and cholesterol.

In conclusion, while a vegan diet may provide health benefits, it is crucial to ensure adequate nutrient intake to avoid potential health ailments.

Nutritional deficiencies

A vegan diet can be very nutritious, but it may also lead to nutritional deficiencies in some important vitamins and minerals. These deficiencies may be associated with an increased risk of certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive.

Vitamin B12

Vitamin B12 is mainly found in animal products, so vegans are at a higher risk of deficiency. Vitamin B12 is important for maintaining healthy blood and nerves and a deficiency can lead to anaemia and nerve damage. It is recommended that vegans either eat B12-fortified foods or take a B12 supplement.

Omega-3 fatty acids

Omega-3 fatty acids are important for keeping cells healthy and protecting against heart disease and stroke. They are mainly found in fatty fish and seafood, but vegans can obtain them from plant sources such as walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed, and algae.

Calcium

Calcium is important for bone health and vegans may be at risk of deficiency as the main sources of calcium are dairy products. However, vegans can obtain calcium from plant sources such as calcium-fortified plant milk and orange juice, blackstrap molasses, tofu processed with calcium or nigari, soy yoghurt, collard greens, tempeh, and turnip greens.

Zinc

Zinc is important for immune function, wound healing, and protein synthesis. It is found in high amounts in animal products, but vegans can obtain it from plant sources such as legumes, nuts, seeds, and whole grains.

Iron

Iron is important for carrying oxygen in the blood and a deficiency can lead to anaemia. Vegans can obtain iron from plant sources such as fortified cereals and breads, soybeans, dark leafy greens, beans, rice, and pasta.

High-quality protein

Protein is essential for the growth and repair of the body and vegans may be at risk of deficiency as animal products are a major source of protein. However, vegans can obtain high-quality protein from plant sources such as tofu, seitan, tempeh, vegan meats, legumes, nuts, and seeds.

Increased risk of certain cancers

A vegan diet has been linked to a reduced risk of developing certain types of cancer. However, following a vegan diet may also increase the risk of certain cancers due to nutritional deficiencies.

Research has shown that a vegan diet may lead to nutritional deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein. These deficiencies have been associated with an increased risk of certain cancers, although the exact mechanism is not yet fully understood.

Vitamin B12 deficiency, for example, is common among vegans and has been linked to an increased risk of colorectal cancer. Omega-3 fatty acids are important for reducing inflammation and have been shown to have protective effects against certain types of cancer, such as breast and prostate cancer. A deficiency in omega-3s could, therefore, increase the risk of these cancers.

Additionally, a vegan diet may be lower in antioxidants and other cancer-fighting compounds found in animal-based foods. For example, meat, poultry, and seafood are rich sources of selenium, a mineral with antioxidant properties that has been linked to a reduced risk of certain types of cancer. A vegan diet that does not adequately replace these nutrients may increase the risk of certain cancers.

It is important to note that the link between a vegan diet and an increased risk of certain cancers is not yet fully understood and requires further research. While a vegan diet may increase the risk of certain cancers due to nutritional deficiencies, it is also important to consider the overall health benefits of a well-planned vegan diet, which has been associated with a reduced risk of other chronic diseases.

To minimize the risk of cancer and other health issues, it is crucial for vegans to ensure they are meeting their nutritional needs through a varied diet and, if necessary, supplements.

Higher rates of depression and anxiety

It is important to note that there is no consensus on whether a vegan diet causes higher rates of depression and anxiety. Some studies suggest that a vegan diet may be linked to a lower risk of depression, while others report no difference or a higher risk. The relationship between veganism and depression remains unclear.

However, it is well-established that what we eat can influence how we feel, both physically and mentally. A well-rounded and nutritious diet can help reduce symptoms of depression or lower the likelihood of experiencing this mental illness. A vegan diet tends to be naturally rich in fruits, vegetables, nuts, seeds, legumes, and whole grains—foods that are predominant in the high-quality diets linked to a lower risk of depression.

A higher intake of fruits and vegetables has been independently linked to a lower risk of depression and better mental well-being. Vegan diets are also typically rich in antioxidants and other beneficial nutrients that have been shown to protect against depression and depressive symptoms.

However, it is crucial to ensure that a vegan diet is well-planned to prevent nutrient deficiencies. A poorly-planned vegan diet may not provide sufficient amounts of nutrients essential for optimal brain health, such as vitamin B-12 and long-chain omega-3 fatty acids. As a result, vegans should pay special attention to ensuring adequate intake of these nutrients through fortified foods or supplements.

Some studies suggest that people who follow a vegan diet may be more likely to experience depression and other mental illnesses. One possible explanation is that people with existing mental health issues may be more inclined to try a vegan diet as a way to reduce their symptoms. Another factor could be that people with depression have personality traits that make them more empathetic towards animals, leading them to avoid meat and other animal products.

It is important to note that diet is just one factor influencing depression, and other risk factors include personal or family history, life changes, traumas, stressors, and physical illnesses. If you or someone you know is experiencing symptoms of depression, it is crucial to seek professional help and explore all available treatment options.

Hair loss and weak bones

Hair Loss

Hair loss can have many causes, including pregnancy, thyroid disorders, PCOS, and anemia. A vegan diet can contribute to hair loss when it is unbalanced and lacks certain vitamins, proteins, and minerals. However, it is important to note that an unhealthy omnivorous diet can also lead to hair loss for the same reasons.

The hair follicle is very sensitive to dietary changes, and hair follicle cells are some of the fastest-dividing cells in the human body. A variety of vitamins are needed for healthy hair growth, including iron, vitamin D, and zinc. These vitamins contribute to healthy hair growth and development, and a deficiency can lead to hair loss.

Iron, for example, is more commonly found in meat, so followers of plant-based diets may need to be more mindful of including other sources of iron, such as nuts, spinach, and whole grains. Protein is also essential for healthy hair growth, as hair is primarily made of keratin, a type of protein. Vegans can obtain protein from eggs, legumes, seeds, nuts, soy products, or seitan.

Zinc is another vital mineral for promoting healthy hair and repairing damaged hair. However, some plant-based foods, such as whole grains, seeds, legumes, and nuts, contain phytic acid, an "anti-nutrient" that prevents the absorption of zinc. As a result, vegetarians and vegans may need to consume more zinc or take a supplement to ensure they are getting enough.

Weak Bones

A vegan diet can also lead to weak bones if it is not properly planned and nutritional deficiencies develop. A comprehensive review published in the medical journal *Progress in Cardiovascular Diseases* found that avoiding all animal foods may lead to nutritional deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein. These deficiencies may be associated with an increased risk for certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive.

Preventing Hair Loss and Weak Bones on a Vegan Diet

To prevent hair loss and weak bones on a vegan diet, it is essential to ensure that the diet is well-balanced and includes a variety of nutrient-dense plant-based foods. A balanced vegan diet should include fruits, vegetables, whole grains, legumes, nuts, and seeds. It may also be beneficial to take supplements, especially vitamin B12, which is primarily found in animal-based foods.

Additionally, it is important to be mindful of food combinations to ensure adequate protein intake. Soy, beans, lentils, chickpeas, nuts, and certain grains like quinoa or cereals are good sources of protein. By including a variety of these foods in the diet, vegans can ensure they are getting enough protein.

In summary, hair loss and weak bones can occur on a vegan diet, but they are not common or inevitable. These issues typically arise from nutritional deficiencies due to an unbalanced diet. By ensuring a well-balanced diet that includes a variety of nutrient-dense plant-based foods and considering supplements, vegans can maintain healthy hair and bones while reaping the benefits of a plant-based diet.

Weight loss/gain

Weight Gain on a Vegan Diet

Gaining weight on a vegan diet is possible but may be challenging due to the lower caloric density of plant-based foods. Here are some strategies to gain weight while following a vegan diet:

• Focus on consuming calorie-dense plant-based foods such as nuts, nut butters, avocados, quinoa, dried fruit, legumes, sweet potatoes, and healthy fats like olive oil and coconut oil.
• Include enough protein, as plant-based protein sources may have lower protein content compared to animal products. Legumes, soy-based products, nuts, seeds, whole grains, and vegan protein powders are good plant-based protein options.
• Increase your overall caloric intake by consuming larger portions or adding snacks between meals.
• Consult a plant-based registered dietitian to create a personalized plan that ensures a well-rounded and nutritionally adequate diet.

Weight Loss on a Vegan Diet

A vegan diet can be an effective approach for weight loss due to its lower calorie, higher fibre, and lower saturated fat content. Here are some tips for losing weight on a vegan diet:

• Focus on whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Practice portion control and mindful eating, even with vegan options.
• Create a calorie deficit by consuming fewer calories than you burn, aiming for a reduction of 500-1000 calories per day for sustainable weight loss.
• Optimize protein intake by including various plant-based protein sources such as legumes, tofu, tempeh, seitan, and plant-based protein powders.
• Understand the role of healthy fats and include them in moderation, such as avocados, nuts, seeds, and plant-based oils.
• Balance macronutrients by including complex carbohydrates, proteins, and healthy fats in appropriate proportions to support weight loss.
• Prioritize physical activity along with dietary changes for effective weight management.

Frequently asked questions