People can be passionate about their diets. At times, it seems that on one side of the fence someone is opining, “In order to be healthy, your body needs beef, fish or chicken.” On the other side, another is screeching, “You’re crazy. A vegetarian diet is perfectly healthy.” There is room for both of these attitudes but is a vegan diet perfectly healthy?
Vegetarians do not include meat, poultry, fish, seafood or products containing these foods in their diet. Let’s take a look at vegetarian diets with emphasis on what vegans might be lacking in their diet.
Vegetarian Diets
- Vegan diet includes plant-based foods and excludes all meat, fish, poultry, and animal or seafood products.
- Lacto-vegetarian diet includes plant-based foods, dairy products but excludes eggs.
- Lacto-ovo vegetarian diet includes plant-based foods, dairy products and eggs.
“What May Be Lacking In a Vegan Diet?”
Vitamin B12
Vitamin B12 (cobalamin) is needed to form red blood cells and prevent anemia. It’s also important for the synthesis of DNA and nerve function. . This vitamin is found almost exclusively in animal sources such meat, fish, eggs and dairy products.
B12 deficiency may go undetected for years in people on a strict vegetarian diet. Vegans should consider periodic laboratory evaluation for B12, take sublingual B12 supplementation or utilize B12 injections when indicated. Also, look for vitamin B12 enriched foods.
Omega 3 Fatty Acids
Omega 3 fatty acids are found in both animal and plant sources, which are important for brain and heart health. Most of the benefit comes from animal based omega 3. If you’re not eating oily fish or not enough healthy fatty acids, look to supplement with fish oil or krill oil. Utilize plant-based omega 3 in your diet (walnuts, hemp seeds, flaxseeds).
Iron and Zinc
Iron and zinc are not easily absorbed from plant-based foods. Because of the poor absorption of these minerals, the recommended intake for vegetarians is greater compared to non-vegetarians. Iron is needed for the production of red blood cells (hemoglobin). Hemoglobin carries oxygen in the blood to the tissues in the body. Vitamin C helps your body absorb iron.
Zinc is a trace element with a number of functions. It’s an essential component of many enzymes, involved in DNA synthesis, wound healing, taste, smell, cell growth and formation of proteins. Sources for iron and zinc are grains, greens, legumes and nuts.
Proteins
Proteins play many essential roles in the body. They are crucial in the repair and maintenance of bodily tissue, involved with antibodies that fight infection, enzymes that speed up the rate of chemical reactions with DNA and the creation of hormones such as insulin.
There are many protein food sources for vegans and getting enough protein into the body is usually not of great concern. Sources of protein are soy, legumes, grains, nuts and cereals Plant-based proteins are lower in saturated fats and higher in fiber.
Iodine
Vegans may lack iodine in their diet. The thyroid gland regulates many key functions in the body. Iodine is needed for optimal thyroid function. Taking ¼ of a teaspoon of iodized salt daily is usually enough to prevent iodine deficiency.
Vitamin D
Sun exposure is nature’s most effective source of vitamin D. Vitamin D is involved in the workings of the cells and tissues of the body. If you’re not getting enough sun exposure, consider vitamin D3 supplementation.
As a vegetarian, you won’t get enough Vitamin D from dietary sources. On your next routine medical examination, ask to include vitamin D levels in the blood work-up. Some suggest maintaining a balance among vitamin D3, vitamin K2, calcium and magnesium — to minimize cardiovascular problems that has been linked to calcium supplementation.
Calcium
Calcium is the most abundant mineral in the body. Besides being needed for strong teeth and bones, calcium is required for muscle function, nerve transmission and hormonal secretion.
The body uses bone tissue to store calcium and takes calcium from the bone tissue when needed to maintain consistent levels of calcium in the blood, fluids and muscles. There are many food sources for calcium (seeds, greens, fortified with calcium soy and tofu). Vitamin D helps our bodies to absorb calcium…
If you’re a vegetarian, particularly a vegan, be alert to what may be missing in your diet. Working with a registered dietician or family doctor can point you in the right nutritional direction. Perhaps key, know and listen to your body’s special needs. More often than not, it will give you the right answers.
References
American Dietetic Association, Position of the American Dietetic Association: Vegetarian diets. J Am Diet Assoc. 2009;109 1266-1282.
United States Department of Agriculture .Center for Nutrition Policy and Promotion,
Dietary Guidelines for Americans 2010 National Academy Press, Washington, D.C. 2010
Mercola, Joseph’ How to Avoid Common Nutrient Deficiencies if You’re a Vegan; August 03’ 2015
NIH, National Institute of Health; Dietary Supplement Fact Sheet
Anticaglia, Joseph R; MD; Vegetarian Semi-Vegetarian diets, HC Smart 2016
This article is intended solely as a learning experience. Please consult your physician for diagnostic and treatment options.