Vegans abstain from eating meat, fish, poultry, dairy products such as eggs and honey that have been tested on animals, and any products with animal by-products. Some people choose this lifestyle out of health or ethical concerns while others opt for an environmental outlook.
A plant-based diet can be healthy and nutritious if you pay attention to what you eat and how often. Unfortunately, some vegans experience health issues such as nutritional deficiencies and leaky gut syndrome.
Deficiencies in Nutrients
Vegan diets often result in low nutrient levels due to the absence of animal products, such as vitamins B12, omega-3 fatty acids, iron, calcium and zinc.
Vegans tend to lack essential vitamins and minerals due to plant-based sources having lower bioavailability than animal-sourced foods. This is because vegan products often contain phytates, which can prevent your body from absorbing these vital vitamins and minerals.
Vitamin B12 plays a critical role in blood cell formation, nerve and muscle function, as well as immune system health.
Vitamin D is essential for bone and muscle health, yet can be hard to obtain through veganism. Vegans should consider taking a supplement in order to ensure they get enough of this vital nutrient.
Leaky Gut
Vegans may be at greater risk for leaky gut syndrome. This condition causes increased intestinal permeability, allowing toxins to pass into the bloodstream and lead to other health complications.
Gluten sensitivity or coeliac disease can impact people without these conditions as well. Furthermore, gluten increases the likelihood of developing autoimmune disorders like rheumatoid arthritis, multiple sclerosis and asthma.
To prevent a leaky gut, it’s essential to maintain the balance of healthy bacteria in your digestive tract. A great way to do this is by taking probiotics.
Probiotics with three strains of beneficial bacteria such as Bifidobacterium lactis, Lactobacillus acidophilus and L. rhamnosus GG are the ideal choices to use. Each probiotic has been scientifically proven to benefit various ailments like avoiding leaky gut, healing it, reducing allergies and elevating cholesterol levels – just to name a few!
Iron Deficiency
Iron is an essential mineral for healthy blood cells, which transport oxygen from your lungs to all parts of your body. Your body requires a certain amount of iron daily which can be obtained through food sources or supplements.
Heme iron can be found in meat and seafood, while non-heme iron is found in plants such as dark green leafy vegetables, dried beans and legumes, nuts and seeds, wholegrain cereals and breads. Vegetarians should be able to get enough iron through their diet; however it’s wise to include vitamin C-rich foods alongside non-heme iron for increased absorption of up to 300%.
Research has reported lower concentrations of serum ferritin (S-Fe) among vegetarians, but these measurements do not take into account the body’s capacity to adjust to different sources of iron. In one study, 8% of the women had lower S-Fe levels compared to non-vegetarians, suggesting an iron deficiency.
Weight Gain
Veganism is a diet and lifestyle choice that abstains all foods containing meat, fish, poultry, dairy and leather. This practice has several motivations such as ethical concerns, the environment and animal welfare in mind.
Though veganism can be an excellent way to lead a healthier lifestyle, there are potential drawbacks as well. For instance, weight gain is often reported among vegans.
Vegans may be tempted to overindulge in high-calorie plant-based food sources like nuts, seeds and avocados.
Due to the calorific content of fat, which a gram provides 9 calories, and carbohydrate or protein which provides 4, vegans may end up eating more calories than they would have if they had eaten meat-based meals.
