Firstly I must outline that I am by no means a licenced professional within the field of nutrition, the following is merely my interpretation of research provided and learning’s from my personal experience and interest in the topic.
Nutrient deficiencies are commonly associated with vegan diets; many folk believe the diet cannot be sustained in a healthy manner, as particular vital nutrients cannot be acquired. Outlined below I will detail research in which shows the belief mentioned before is simply untrue. A diet is merely a set parameter in which details a vague outline of what groups of foods can be consumed and in some cases time frames of consumption and macro nutrient guidelines. But what makes a diet healthy or not healthy is much more than that. The vegan diet can be either healthy or unhealthy. What matters is the macro and micronutrient breakdown of foods and supplements which fit the parameters of a vegan diet. The vegan diet, much like any diet requires a base level of nutrients, macro and micro; think protein, fat and carb; as well as b12, iron, omega 3, d3 etc. As long vital nutrients are obtained in a sufficient amount (blood tests and daily recommended intake listings will clarify this) through the diet, the diet can be deemed “healthy”. Working in conjunction with a health professional, preferable a dietician, should always be advised, to ensure all health parameters of a diet are met.
Nutrients often neglected on vegan diets, how to obtain them and why they are needed (these nutrients are also often neglected with in the omnivore populace, so should be duly noted by all) are listed below:
Protein- The building blocks of the human body and are thus responsible for the growth and repair of muscles, skin, hair, blood cells and hormones. Within protein there are branch chain amino acids (BCAAs) and essential amino acids, both of which are vital for optimal health and performance. Recommended daily protein intakes ranges from .8 to 1.4 grams per a kilogram of body weight, with increased activity levels leading to increased need for protein in some individuals. As a vegan it is a must to ensure adequate levels of protein, thus amino acids, are consumed on a daily basis. Vegan foods which contain high levels of protein are the following; chick peas, legumes, seeds, grains, nuts, vegan proteins (BCAAs included preferably), tempeh, tofu, oats, quinoa.
Omega 3- Omega 3 fatty acids (DHA, ALA, EPA) play an important role in the prevention of heart disease as well as improve cognitive function. Due to absence of fish and crustaceans from the vegan diet, lack of omega 3 fatty acids, especially amongst older folk, is an issue. A daily DHA supplement is recommend, in conjunction with the consumption of flax seeds, chia seeds and walnuts and it is advised to neglect cooking foods in omega 6 containing oils such as soy, corn, sesame, vegetable and sunflower.
Iron- Iron deficiency and the risk of anaemia as a result, is a common fear amongst vegans and doubters of the vegan diet. A lack of iron can cause fatigue and reduced work capacity. Many may consume what they consider adequate amounts of non-haem iron (plant based) sources of foods, but neglect to consider the lesser bioavailability in comparison to animal derived haem iron. A daily in take of 12-16 mg for females and 5-7 mg for males is recommended. Increasing non-haem iron consumption in conjunction with consuming vitamin c containing foods such as tomatoes, broccoli and oranges increase absorption. Lastly avoid intake of tea, coffee or cocoa when partaking in iron consumption as they have inhibiting factors.
B12- is an essential vitamin required for the function of the brain, nerves and blood cells. The lack of B12 is also commonly recognised deficiency associated with veganism. In order to acquire the recommended dosages of up to 2.4mcg daily for adults and teenagers, vegans must consume b12 fortified foods in conjunction with a supplement.
Calcium- found primarily in our bones and teeth, calcium is essential to bone strength and muscle contraction and relaxation. Between 800-1200 mg are recommended daily, with children and pregnant women requiring higher levels of calcium. Broccoli, kale, cauliflower, bok choi, sprouts and calcium fortified soy, nut milks and juices are all great sources of calcium for vegans. Implementing vitamin d containing foods helps increase calcium absorption.
Vitamin D- Plays an important role in the metabolism of calcium and hardening of bones and teeth. Vitamin D3 can be obtained by vegans through lichen derived vitamin D3 supplements and through exposure to the sun.
Creatine- mostly known for its use by athletes and those enwrapped in the fitness industry, creatine has been heavily researched over the years and has been linked to incredible gains to muscle hypertrophy, strength and improvements in short period, high intensity exercise. As it is primarily found in high quantities within meat products, vegans must resort to powdered forms of synthetic creatine, which can be easily found in your run of the mill supplement store. Whether you have performance enhancing goals at mind or not, creatine holds great benefit to any who consume it and is recommended to be consumed in 3-5g dosages daily.
Zinc- important to cell growth and repair, as well as protein metabolism, zinc warrants inclusion in anyone’s diet. Vegans can obtain zinc through beans, nuts, seeds (pumpkin), whole grains and supplementation. Soaking and fermenting sources of zinc improve absorption, whilst is inhibited by the likes of calcium, folic acid, magnesium and copper. The daily recommended allowance for zinc is 11mg for males and 8mg for females, although it is advised that Vegans/vegetarians consume upwards of an additional 50%.
Magnesium- plays a role in many various functions and reactions within the body, such as protein synthesis, muscle and nerve function, energy production, glycolysis, transport of calcium and potassium ions across cell membranes. Acquiring sufficient levels of magnesium, is not actually so difficult in comparison to many of the aforementioned nutrients and is readily available in leafy green vegetables such as spinach and broccoli, legumes, nuts (almonds), seeds (flax and pumpkin), whole grains, fortified foods and cereals and lastly supplements if necessary. Recommended dosage is 400-420mg for males and 310-360mg for females.
Iodine- is essential for optimal thyroid function and metabolism. Iodine intake is often an issue, as deficient or excessive intake can lead to thyroid dysfunction. The daily recommended intake is 150mcg and can be met by consuming iodized salt, seaweed, supplements, potatoes, cranberries and prunes.
Final reminder for all, I am not a licensed health professional nor a dietician, make sure you do your own due diligence and transcribe with a health professional if you wish to inquire further.
SOURCES:
RESOURCE MANUAL, BOOK 1, CERTIFICATE 3 IN FITNESS SIS303310
In-text: (resource manual, book 1, Certificate 3 in fitness SIS303310, n.d.)
Your Bibliography: resource manual, book 1, Certificate 3 in fitness SIS303310. (n.d.). South brisbane: Southbank institute of technology, pp.nutrition section, pages 26, 27, 32, 33, 34, 35.
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