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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Are vegans missing out on essential nutrients? A plant-based lifestyle has many benefits, but certain vitamin deficiencies can sneak up on vegans. Here's what to watch out for.
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The most common vitamin deficiency, B12, is found mainly in animal products. A lack of it can cause fatigue, nerve issues, and brain fog.
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Vitamin D supports immunity, bones, and mood. Many vegans, especially in low-sunlight areas, don't get enough. However, fortified foods or Vitamin D2/D3 supplements can help.
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The plant-based form (non-heme) isn't absorbed as well as the animal-based (heme) iron form is. Some common symptoms are tiredness, pale skin, and hair thinning.
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These are best for brain and heart health. ALA is present in flaxseeds, chia, and walnuts, but EPA/DHA (from fish) are limited. Vegan algae oil can be a substitute to support brain health.
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Beans, grains, and nuts contain zinc but also have phytates that reduce its absorption. Low zinc may cause poor wound healing, frequent colds, and low appetite.
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Skipping dairy? You might miss out on calcium needed for strong bones and muscle function. Include leafy greens, tofu, sesame seeds, and fortified plant milk.
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Iodine keeps your thyroid in check. Seaweed is a vegan source, but the amounts vary. Use iodized salt if you're not consuming seafood or dairy.
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This is often overlooked in vegan diets, as it is vital for the liver, nerves, and metabolism and is low in most plant foods. Cruciferous veggies, soy, and quinoa help, but supplements might be needed.
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Being vegan is healthy when done correctly. Get your regular check-ups done, have balanced meals and include targeted supplements to stay nourished.
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