6 Common Deficiencies to Overcome in Vegan Diets

Are you thinking about going vegan? Or maybe you are already following a vegan diet. But are you aware of the common deficiencies that plague vegans? Unfortunately, most of the deficiencies come from being too one-track minded. Eating the same kind of thing over and over again and not getting the variety can be a huge problem.

It can also happen due to the soil. Because our soil is so depleted, most vegans aren’t getting the minerals and vitamins that they need. But there are some ways to get around it, and this vegan supplement can be a great way to combat those deficiencies. However, let’s learn about 6 Common deficiencies every vegetarian should learn to overcome.

 

Protein Deficiency

Look, it might not be the case for every vegan out there. But a significant percentage of the vegan population does have a higher risk of protein deficiency. It simply boils down whether you are including the alternative sources of protein in your diet or not. But if you frequently include things like beans, lentils, eggs, nuts, peanut butter, or tofu, you should be doing alright.

 

Calcium Deficiency

Calcium is definitely one of the most challenging nutrients for vegetarians to get. This is because vegans don’t consume any animal products, including dairy.

Unfortunately, dairy products are the primary source of calcium for most people. Thankfully, there are some ideal alternatives available for vegans. You can try cereal, orange juice, and soy products. Other good sources of calcium are veggies like broccoli, carrots, and leafy green vegetables.

 

Vitamin B12 Deficiency

Vitamin B12 is an essential vitamin that comes mostly from animal sources. It helps to build red blood cells that deliver oxygen to the rest of your body.

This is an animal vitamin, to begin with, so it’s tough to get if you’re a vegan. But there are a few foods that you can use. One particular food is yeast. That powdery yellow flaky stuff is going to give you a nice boost of vitamin B12, so use it when you can Add, there’s always B12 supplements that you can try as well.

 

Omega-3 Deficiency

In reality, whether you’re a vegan or not, it’s quite hard to get enough of your omega-3s. This is simply because you have to eat an incredible amount of fish to get it.

Regardless, it’s important to get to this and try to overcome this deficiency. So what you can do is add algae and seaweed products in your diet. You can decide to eat a lot of cabbage as well.

 

Calcium Deficiency

Most vegans don’t get enough calcium. Often, we have a lot of foods that are fortified with calcium, but the problem is most vegans are health conscious. That means that most vegans aren’t eating a lot of processed foods. Processed foods have added calcium in them.

 

Vitamin D Deficiency

Vegans aren’t getting a lot of vitamin D, because it comes from either animal sources or sunlight. If you’re living in an area where it’s hard to get enough sunlight, it can be tough. That leaves you with really only one option. That is taking a vitamin D supplement that is not derived from an animal source.

 

Final Thoughts on Vitamin Deficiencies

A vegetarian diet can be very healthy. However, it’s vital to learn how to consume a vegetarian diet properly. If it’s not done right, then it can pose some serious health risks such as low bone density, vitamin B12 deficiency, and even weight gain.

So, if you are a vegan or plan on becoming one, then make sure to avoid these common deficiencies we listed here. Being a vegan does not help you if you are not getting your essential vitamins right. So, overcome those deficiencies with foods or supplements, in order to raise your system’s ability to resist diseases.

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Viral Rang
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