Vegan Diet – Yay or Nay?

Vegan Diet – Yay or Nay?

 

Drawback No. 1: Absence of Vitamin B12

Vitamin B12 is beneficial for many things, one of them being that it protects red blood cells. Therefore, if there is not enough Vitamin B12 in your diet, pernicious anemia (a disease which makes it difficult to absorb Vitamin B12), can occur.

Ordinarily, B12 is found in eggs, milk and meat, but can also be found in beans, some cereals and green vegetables. Please note that adults should take 2.4 mcg of Vitamin B12 per day.

 

Drawback No. 2: The Lack of Iron and Zinc

Vegan diet - The lack of iron and zinc
According to WebMD, iron is an important nutrient that transports the oxygen from the lungs to all blood cells. If you are not getting enough oxygen in the cells, you will experience fatigue and being tired all the time. Furthermore, iron keeps your skin, hair, and nails healthy and firm.

WebMD also advises that if you decide to go vegan, ensure you take iron supplements, since iron from plants has a slower absorbing time than iron in meat products.

On the other hand, zinc keeps your body feeling strong and healthy while allowing you to maintain proper hormone levels. Zinc also has a major effect on the protein synthesis, which means it plays a decent role in producing red and white blood cells. Let’s just say that low levels of zinc is definitely not recommended.

In addition, if you experience hair loss, or your wounds take a longer time to heal, lack of zinc might be the reason. Our advice is to take a zinc supplement. However, if you are not into taking too many supplements, then be sure to eat a lot of legumes, mushrooms and include soy products, as well.

 

Drawback No. 3: The Lack of Vitamin D

This comes with a silver lining, because of all the nutrients that a vegan diet doesn’t provide, this one is the easiest to replace. Just spend more time in the sun to boost your Vitamin D levels.

If you are thinking getting vitamins by simply walking in the sunshine is not important, you couldn’t be more wrong. In fact, Vitamin D is more beneficial to your body than you think. It can, among other things:

● Reduce risks of cancer and diabetes

● Strengthen bones

● Improve lung function

● Prevent bone fractures

● Improve your mood

Please note, when it comes to foods, Vitamin D is mostly found in milk, butter, salmon and tuna. You should also keep track of how much time you spend in the sun. Be aware of sunburn.

 

Drawback No. 4: Lack of Omega-3 Fatty Acids

Omega-3 fatty acids are beneficial for multiple things. Some of these advantages are:

● Eye health

● Brain health

● Lower risk of heart disease

● Being able to reduce symptoms of metabolic syndrome

These fatty acids are usually found in salmon, herring, oysters and other fishes that vegans don’t consume. If you want to make sure your brain stays alert, reach for the fish oil supplements or be sure to eat as much walnuts as possible.

 

Drawback No. 5: The Lack of Calories

Vegan diet - Losing weight
Most likely the first thing that pops into your mind when someone mentions “trying to lose weight” or “having a healthy diet” is calorie restrictions. This is why most people decide to go vegan when they are trying to lose weight. However, you always have to be careful while counting calories.

To make something clear, the daily calorie intake is not a one-size-fits-all. On the contrary, it is measured by taking into account your age, height, weight, and overall health condition..

But, the one thing you cannot do is go below the minimum daily calorie intake which is 1,200 calories for women and 1,800 calories for men. Remember – being overweight can cause health issues, but so can being underweight.

Also, if you are too busy to keep an eye on your weight, be sure to check out our tips on how to lose weight when you simply don’t have time to exercise. Sometimes, a busy schedule can get the best of us.

These are the main drawbacks of going on a vegan diet. As you can see, all of them are related to the lack of some nutritional supplement. Nevertheless, these issues occur only when there is no nutritional balance. So, what does it mean to have a well-balanced vegan diet?

 

NEXT PAGE: A BALANCED VEGAN DIET (click below on “Next”)