Vegan Diet: When Good Intentions Go Wrong

A vegan diet can be a healthy choice, but it can also lead to nutritional deficiencies and health problems if not well-planned. Vegans may be deficient in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein. These deficiencies can have adverse effects on the nervous, skeletal, and immune systems and can lead to mental health issues, hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia. A vegan diet may also be associated with an increased risk of certain cancers, stroke, bone fractures, preterm birth, and failure to thrive. Additionally, the restrictive nature of a vegan diet can make it challenging to meet calorie needs, which can lead to nutrient deficiencies, fatigue, and a slower metabolism. However, a well-planned vegan diet that includes a variety of whole foods and supplements can help prevent these deficiencies and promote a balanced and nutritious diet.

Lack of vitamin B12

Vitamin B12 is an essential vitamin for the cells, and it is important for keeping nerves, blood cells, and DNA healthy. It also helps to give the body energy. The main sources of vitamin B12 are animal products, such as meat, poultry, eggs, and milk products. Therefore, vegans are at a greater risk of vitamin B12 deficiency.

Vegans must ensure they are getting enough vitamin B12 to avoid serious health consequences. A lack of vitamin B12 can cause pernicious anemia, neurological disorders, and the inability for cells to divide. Other symptoms of vitamin B12 deficiency include tingling in the hands and feet, walking difficulties, weakness and fatigue, digestive problems, a sore tongue or mouth ulcers, feeling faint or dizzy, and a decline in memory, judgment, and understanding.

To avoid vitamin B12 deficiency, vegans can eat fortified foods such as plant-based milk, breakfast cereals, and nutritional yeast. Nutritional yeast is a popular choice for vegans as it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor. It can be added to cooked meals, sprinkled on food and snacks, or mixed into cheese sauces or mashed potatoes.

Vegan sources of vitamin B12 also include certain types of edible algae, such as nori, and some mushrooms, although more research is needed to assess the amounts and bioavailability of vitamin B12 in these foods.

Vegans should monitor their vitamin B12 intake carefully and consider taking supplements if their needs are not met through diet alone.

Lack of calcium

Calcium is an important mineral that the body needs to keep bones and teeth strong, as well as helping muscles work efficiently and supporting the nervous system. A calcium deficiency can lead to osteoporosis, a condition that causes weak, porous bones and increases the risk of fractures.

Vegans are at risk of calcium deficiency, as dairy products are the most well-known source of calcium, and vegans do not consume these. Vegans need to monitor their calcium intake and include other high-calcium foods in their diet. Calcium-rich plant foods include kale, collard greens, broccoli, bok choy, almonds, figs and oranges. Fortified foods can also be a good source of calcium.

The amount of calcium in vegetables is very low compared to dairy products, and many vegetables also contain substances that block the body's ability to absorb calcium. For example, spinach is not a good source of calcium because it has very poor absorbability, with the body only able to absorb around 5% of the total calcium found within it. Broccoli is well-absorbed by the body and contains a good amount of calcium for a vegetable, but a person would need to eat around 4.5 servings to get the same amount of calcium as one cup of milk.

It is possible to get all the calcium you need from a vegan diet, but it requires careful planning. Calcium-fortified plant milk contains the same amount of calcium as cow's milk, and calcium-fortified yoghurt alternatives, calcium-set tofu and soya and linseed bread fortified with extra calcium are also rich sources.

Lack of iron

Iron is an essential mineral for proper growth and development, and vegans need to be mindful of their iron intake. Iron is used by the body to make hemoglobin and certain hormones. There are two types of iron: heme iron, found in animal products, and non-heme iron, found in plant sources. Heme iron is generally easier for the body to absorb than non-heme iron.

A lack of iron can lead to iron deficiency anemia, which occurs when the body doesn't have enough iron to produce hemoglobin, the part of red blood cells that carry oxygen in the blood. Anemia can cause symptoms such as fatigue, dizziness, pale skin, low body temperature, and headaches.

Vegan diets can make it more challenging to maintain adequate iron levels, as plant sources of iron are not as readily absorbed by the body as heme iron from meat. However, it is still possible for vegans to meet their iron needs by incorporating iron-rich plant foods into their diet and pairing them with vitamin C-rich foods, which enhance iron absorption.

• Whole wheat breads, cereals, pastas, quinoa, and oatmeal
• Cooked spinach, asparagus, and green beans
• Beans, legumes, soybeans, tofu, and lentils
• Dried apricots, raisins, and dates
• Blackstrap molasses
• Swiss chard

It is important to note that while vegans may need to be more mindful of their iron intake, they are not more likely to develop iron deficiency anemia than the general population. This is because vegan diets tend to be high in vitamin C, which improves the absorption of non-heme iron. However, it is always a good idea to be vigilant and ensure that you are meeting your iron needs through your diet or, if necessary, through supplements.

Lack of omega-3 fatty acids

Omega-3 fatty acids are an essential part of a healthy diet. They are integral to cell function and play a role in maintaining heart health, brain health, kidney function, eye health, and skin health.

The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While ALA is present in plant oils, DHA and EPA are found in fish, krill, and algae. The body can convert ALA to EPA and DHA, but the conversion rate is less than 15%, so it is important to consume a good amount of these omega-3 fatty acids.

Fatty fish and fish oil are the most common sources of EPA and DHA, the two forms of omega-3 fatty acids that have been shown to be the most beneficial. On the other hand, plant foods such as chia seeds, walnuts, hemp seeds, flaxseeds, Brussels sprouts, and perilla oil contain ALA, a type of omega-3 fatty acid that the body can only use in small amounts.

For vegans, it is important to consume a good amount of ALA-rich foods or consider taking a plant-based omega-3 supplement like algal oil to meet their omega-3 needs. A well-planned vegan diet that includes a variety of ALA-rich plant foods can help prevent potential deficiencies and promote overall health.

In addition to their role in physical health, omega-3 fatty acids are also important for mental health. According to a 2020 review, omega-3 plays a crucial role in brain development, functioning, and aging. The review also notes that an omega-3 deficiency is linked to an increased risk of developing mental health conditions such as attention deficit hyperactivity disorder (ADHD).

While a vegan diet may require more careful planning to ensure adequate omega-3 intake, it is certainly possible to meet these needs through a combination of dietary sources and supplements.

Lack of protein

A common misconception is that vegan diets are deficient in protein. While it is true that vegan diets tend to be lower in protein than other diets, it is still possible to get sufficient protein from plant sources.

Protein deficiencies among vegans are uncommon, especially for those following a healthy, well-planned diet. However, it is important to be mindful of your protein intake and include one or two servings of high-protein plant foods in each meal.

Some plant-based foods that contain high amounts of protein include:

• Seitan
• Tofu
• Beans
• Lentils
• Nutritional yeast
• Tempeh
• Edamame
• Ezekiel bread and other breads made from sprouted grains
• Soy milk
• Oats and oatmeal
• Wild rice
• Chia seeds
• Nuts, nut butter, and other seeds
• Mycoprotein

By including a variety of these protein-rich foods in your diet, you can ensure that you are getting enough protein while following a vegan diet.

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