Vegan Diet: What’s Missing?

Veganism is a stricter form of vegetarianism. While vegetarians still consume other products that are made from animal, vegans do not consume these products. Vegans do not only eat raw foods, vegetables, fruits and other healthy foods but they strictly avoid using products that are made from animals.

Basically, vegans eat goji berries, cashews and other natural products. These foods are rich with vitamins and nutrients that help boost the immune system and helps in proper body functions. These raw foods and healthy foods have also been found to prolong life and to help in combating different fatal diseases.

However, some people argue that vegans are missing some vitamins and nutrients that are essential to the body. Some of these vitamins and nutrients will be discussed in this article.

Vitamin B12 is one of the vitamins that are supposedly lacking in the vegan diet. This vitamin can be obtained from animal foods. It is very important in maintaining healthy nerves and blood cells. It also plays a crucial role in the making of DNA.

Another mineral that is lacking from the vegan diet is iron. Iron comes essentially from meat products. It can also be obtained from supplements. Nonetheless, these supplements are not recommended because they might cause side effects. It is best to consult a doctor first before taking iron supplements.

Zinc is basically missing in the foods that vegan eat. Zinc can be obtained from oysters, meat and eggs. Zinc helps in healing wounds and boosting the immune system.

Calcium which is very important in bone building and strength is also lacking in the vegan diet. Calcium can be obtained from milk which comes from animals therefore vegans do not like this product. However, vegans can get calcium from broccoli, sesame seeds and seaweeds.

Omega-3 fatty acids is also deprived from the vegans. While this can be obtained from different vegetables and seaweeds, these are not as effective from the oil that comes from fishes.

The last vitamin that is missing from the vegan diet is Vitamin D. Although being under the sun for 20 minutes will give the body enough supply of this vitamin, some don’t have the luxury of time to bask under the sun. This vitamin can be acquired through eating milk, eggs, salmon and tuna.

All of the abovementioned vitamins are not quite available in the food that vegans eat. However, these deficiencies are not life-threatening. Simply lacking vitamin B12, zinc or omega-3 fatty acids won’t make you weak either. Nonetheless, these can be resolved by healthy supplements. Vegans still have a good chance to supplement for these deficiencies through their eating behaviors. Eat raw foods, healthy snacks, observe proper diet and practice healthy living and all will be supplemented.


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