Is the vegan diet secretly harming your health? Here’s what the research says

From vegoutmag.com

By Avery White

What if the diet you chose for compassion and health is quietly sabotaging your body in ways you haven’t even noticed yet? 

I remember the first time someone told me they “tried veganism once and it nearly wrecked their body.”

I was at a local farmer’s market picking up some kale and turmeric root when the topic came up. She said it with the kind of intensity reserved for horror stories. And sure enough, she detailed the fatigue, the hair loss, the “brain fog,” and the “weakness” she blamed squarely on plants.

I smiled politely, but inside I was thinking: it’s a lot more complicated than that.

These kinds of conversations come up more than you’d think—and not just among strangers. Even people I know and respect have whispered their worries about whether their lentil-based life might be slowly draining their vitality.

So let’s talk about it: is a vegan diet actually harming your health?

According to research? Not if you’re doing it right.

But let’s dig a little deeper.

What people often get wrong about “plant-based problems”

It’s tempting to blame a diet switch for every ache, shift in mood, or dip in energy. But the reality is, when people transition to a vegan lifestyle, they sometimes do it with a lack of preparation or nutritional guidance.

As registered dietitian Whitney English puts it, “You can be vegan and eat nothing but Oreos and French fries all day”—emphasizing that removing animal products doesn’t automatically mean eating well.

And that’s the catch. Cutting out animal products doesn’t magically guarantee a healthy diet. You have to be intentional.

And here’s a critical caveat: recent research shows that relying heavily on ultra-processed plant-based alternatives can impair nutritional quality—lowering intake of protein, B‑vitamins, iron, zinc, and calcium—and raise risks of heart disease and early death.

The real issue? Swapping meat and dairy for processed vegan cheeses and fake meats without building balanced meals.

This doesn’t mean plant-based convenience foods are evil—just that if they’re the foundation of your diet, you’re likely missing the micronutrients that support real wellness.

Nutrients worth paying attention to (and easily fixing)

I’ll be honest: there are some nutrients you need to be extra mindful of when you cut out animal products. But “mindful” doesn’t mean “panic.” It just means taking a little time to understand what your body needs—and how to get it from plants (and maybe a supplement or two).

Let’s look at a few of the big ones:

Vitamin B12

This one’s non-negotiable. B12 is crucial for nerve function and red blood cell formation, and it’s not naturally present in plant foods. That said, fortified plant milks, nutritional yeast, and a good-quality B12 supplement have you covered.

Iron

You can get enough iron from plants—lentils, chickpeas, tofu, spinach, pumpkin seeds—but plant-based iron (non-heme) isn’t absorbed as efficiently as the kind found in meat. That’s why it helps to pair iron-rich foods with vitamin C (like lemon juice or bell peppers) to boost absorption.

Omega-3s

You’ve probably heard about these heart-healthy fats, usually linked to fish. But algae oil, flaxseeds, chia seeds, and walnuts are vegan-friendly sources. If you’re not big on those foods, a vegan omega-3 supplement made from algae is a solid backup.

Calcium and Vitamin D

Dairy’s no longer your go-to, but fortified plant milks, leafy greens, tofu, and sunshine (plus a vitamin D supplement in winter) fill the gap nicely.

As noted by the Academy of Nutrition and Dietetics: “Well-planned vegan diets are appropriate for all stages of life... and can provide health benefits for the prevention and treatment of certain diseases.”

In other words, you don’t need animal products to be healthy—you just need a plan.

Why some people feel worse before they feel better

Here’s something that doesn’t get talked about enough: when you first switch to a high-fibre, plant-rich diet, your body needs time to adjust.

More fibre = more fermentation in the gut = more gas and bloating (at first).

If someone jumps from a meat-heavy diet to lentils three times a day, it’s no wonder they feel off.

Gastroenterologist Dr. Will Bulsiewicz explains that bloating is a common sign your gut microbiome is adapting—your microbes are learning to process the new fibre load, and that adjustment phase is actually encouraging.

I’ve seen people mistake this natural transition phase for proof that their body “doesn’t like plants.” But often, it’s the opposite: the body’s recalibrating. The gut microbiome is shifting. It’s actually a good sign—one that things are changing for the better.

The key is to transition gradually. Let your gut build up the right bacterial army to handle all that new fibre and diversity.

The energy slump myth

You’ve probably heard someone say they “just felt tired all the time” on a vegan diet.

In some cases, that’s tied to the nutrients we just talked about—especially B12, iron, and calories.

But here’s something a lot of people don’t factor in: when you cut out animal products, your food tends to be less calorie-dense. That means you might need to eat more to get the same energy output.

If you’re tired and hungry and don’t know why, you may not be eating enough.

I once made that mistake myself while training for a trail race. I was eating lots of veggies, beans, and grains—but I wasn’t eating enough volume. Once I increased my portion sizes and added some nuts and seeds, my energy came back full throttle.

Sometimes it’s not about what you’re eating—but how much of it you’re eating.

So… why does the “veganism is unhealthy” narrative keep popping up?

Let’s be honest: veganism challenges the status quo. And anything that does that will meet resistance.

As Dr. Michael Greger, founder of NutritionFacts.org, has said: “The food industry spends billions convincing us to eat the way we do. The science, on the other hand, has little marketing budget.”

The backlash against veganism isn’t always based in science—it’s often emotional, cultural, or fuelled by misunderstanding.

Plus, it’s easier to blame the “vegan diet” than to admit that maybe your version of it was unbalanced or lacking in variety.

And unfortunately, sensational headlines and clickbait videos don’t help. “Why I Quit Veganism” gets a lot more views than “Why I Took a B12 Supplement and Felt Amazing.”

The research still supports a plant-based life

I’ve read study after study showing the long-term health benefits of a well-planned vegan diet. Lower risk of heart disease, lower cholesterol levels, reduced cancer risk, improved kidney function, and even longevity gains.

A 2024 umbrella review of 49 studies in PLOS ONE confirmed that vegetarian and vegan diets are consistently linked with better outcomes across blood pressure, blood sugar, BMI, and lower risk of ischemic heart disease, certain cancers, and premature death.

That’s not nothing.

And the kicker? Many of those benefits begin when people start reducing their intake of animal products—not just when they cut them out entirely.

A recent Tufts Health & Nutrition Letter explains that substituting some animal-based foods with plant-based sources is associated with lower risks of cardiovascular disease, type 2 diabetes, and mortality.

It’s not about being perfect. It’s about being intentional.

What really matters: are you meeting your body’s needs?

Let’s zoom out for a second.

At the heart of this conversation isn’t whether veganism is inherently good or bad—it’s whether you’re nourishing your body well.

Because any diet—vegan, paleo, keto, omnivore—can be unhealthy if it’s unbalanced, restrictive, or mindlessly followed.

So if you’re already plant-based and feeling amazing, keep going. But check in with yourself once in a while. Are you getting enough B12? Enough iron? Enough variety? If not, tweak. Not quit.

If you’re plant-curious but nervous, start small. Try meatless Mondays. Explore new grains and legumes. Add before you subtract.

As someone who volunteers at a farmer’s market and lives on chickpeas and homegrown greens, I’ve seen the vibrancy that can come from plant-based eating. But it’s not a one-size-fits-all journey. It’s a practice—a learning curve.

And no, it’s not secretly harming your health.

If anything, it might be the invitation your body’s been waiting for.

https://vegoutmag.com/news/z-is-the-vegan-diet-secretly-harming-your-health-heres-what-the-research-says/

On a vegan diet? Know 7 nutrients you may not get from plant-based foods

From healthshots.com

Vegans eat plant-based foods that provide essential nutrients without using any animal products. However, they tend to lack a few important nutrients. Here are the side effects of vegan diet.

Going vegan is a great way to explore plant-based nutrition. It is a type of plant-based eating that maintains distance from all animal products. This means beef, chicken, pork, fish and any type of meat do not get included in the food list. Even dairy products like milk, cheese, butter and yogurt, or eggs and honey are excluded from the list. The focus is on foods like fruits, vegetables, whole grains, legumes, nuts and seeds, plant-based oils and dairy alternatives like soy milk. It can support a healthy lifestyle, but there may be certain side effects of vegan diet. That’s because there are a few key nutrients missing in a plant-based diet.

                                                      Vegan diet may not give you all the key nutrients. Image courtesy: Adobe Stock

Is a vegan diet healthy?

A vegan diet can be healthy if it is well-planned. “It should include a wide variety of whole plant foods, fortified foods or supplements and adequate protein and calorie intake,” says nutritionist Rakshita Mehra.

Here are some benefits of vegan diet:

• May improve heart health: Adopting a vegan diet may lead to reductions in all-cause and cardiovascular deaths, and help in prolonging longevity, as per research published in the International Journal Of Environmental Research And Public Health. “It can lower saturated fats and cholesterol levels, which may reduce the risk of heart disease,” says the expert.
• May boost weight loss: The foods are typically lower in calories and high in fibre, which help with weight loss.
• Supports digestive health: Fruits, vegetables and whole grains are all part of plant-based diet. They are high in fibre, which supports digestion and gut health.

What are the nutrients missing in vegan diet?

One of the major side effects of vegan diet is that it usually lacks key nutrients. Here are some of them:

1. Vitamin B12

This vitamin is essential for red blood cell production, nerve function and DNA synthesis, which is important for growth, development and reproduction. Plant-based diet do not naturally contain vitamin B12. It is present in foods of animal origin, including eggs, fish, meat and dairy products, according to the US National Institutes Of Health. This vitamin deficiency may lead to fatigue, anaemia, memory issues and nerve damage.

2. Heme iron

“Iron is needed for oxygen transport in the blood and production of energy,” says Mehra. In food, it is found in two types — heme and non-heme iron. Meat, especially red meat, is a great source of heme iron. It is much better absorbed than non-heme iron, which is found in plant foods like lentils, beans, tofu, quinoa and spinach. Iron deficiency risks include anaemia, weakness and pale skin.

3. Omega-3 fatty acid

“Docosahexaenoic acid (DHA), an omega-3 fatty acid, is important for brain health, heart function, anti-inflammatory support,” says the expert. It is mostly found in fish oil and fatty fish. It can also be made from the omega-3 fatty acid alpha-linolenic acid, which is found in flaxseeds, chia seeds, walnuts and hemp seeds. But the conversion of this omega-3 fatty acid to DHA is not efficient. So, it may not raise the blood levels of DHA properly. Deficiency risks are brain fog, dry skin, fatigue and increased inflammation.

4. Calcium

Calcium builds strong bones and teeth, supports muscles and nerves. It can be obtained from plant-based foods. But replacing dairy with plant-based alternatives may compromise intake of calcium, as per research published in the Journal Of Healthy Eating And Active Living. It all depends on the amount of calcium fortified within the plant-based product, which can vary between brands. So, some of the side effects of vegan diet are weak bones, osteoporosis and muscle cramps.

5. Vitamin D

It helps absorb calcium, boosts immunity, and supports mood. Your skin can produce this vitamin when you expose it to sunlight. But in case of limited sunlight exposure, you need to have foods rich in this vitamin. Ergocalciferol (vitamin D2), found in plant-based foods like orange juice, and cholecalciferol (vitamin D3) are the two types of vitamin D that can be found in foods. Vitamin D3, available in animal-based foods, increases blood levels of absorbable vitamin D in a much more efficient manner than vitamin D2. Deficiency in this can lead to bone pain, depression and weakened immunity, which are all the side effects of vegan diet.

6. Zinc

“It boosts immune function, skin health and wound healing,” says Mehra. There are very few plant foods (pumpkin seeds, legumes and nuts) that have a good amount of zinc. Also, its absorption from plant foods is usually limited due to the presence of phytate, which binds to the mineral and prevents it from being absorbed into the body. Due to this, some of the side effects of vegan diet include hair loss, frequent infections and delayed wound healing.

7. Protein (Complete)

“It is important to build and repair muscles, hormones and enzymes,” says Mehra. Unlike non-vegetarians who don’t have to think much about getting enough protein, vegans have to do a little extra. Protein from plant-based foods are more likely to be incomplete proteins. But mixing and matching those sources can be helpful. Combine tofu, tempeh, lentils, chickpeas, quinoa, soy milk, combining grains and legumes for a complete amino acid profile. If you don’t combine them, you may experience side effects of vegan diet. The list includes muscle loss, fatigue, poor wound healing and weak immune system.

                          Supplements and fortified foods are important to avoid side effects of vegan diet. Image Courtesy: Shutterstock

How to avoid deficiencies in vegan diet?

To avoid deficiencies and side effects of vegan diet, it is important to plan your meals carefully and include nutrient-dense foods. Here’s what you can do:

1. Eat a wide variety of whole plant foods

Include fruits and vegetables, whole grains like brown rice, quinoa and oats, legumes like beans, lentils and chickpeas. You should also have nuts and healthy seeds like chia seeds, flaxseeds, pumpkin seeds and almonds to avoid the side effects of vegan diet.

2. Focus on key nutrients and their vegan sources

For vitamin B12, have fortified cereals, plant milk, nutritional yeast and supplements. In case of iron, pair lentils, beans, tofu, quinoa with vitamin C-rich foods like lemon and oranges. Calcium can be obtained from fortified plant milk, tofu, sesame seeds, leafy greens like kale. You can get Omega-3s from flaxseeds, chia seeds, walnuts, hemp seeds along with algae-based supplements. “For vitamin D, sunlight, fortified plant milk, mushrooms (UV-exposed) and supplements can help,” says the expert. Get zinc from pumpkin seeds, lentils, oats and chickpeas. Get protein from tofu, tempeh, legumes, soy milk, quinoa and whole grains.

Nutrient deficiencies is one of the major side effects of vegan diet. There are certain nutrients that are mostly found in animals, and not plants. You can either have supplements, fortified foods or pair the right foods to avoid any kind of deficiency.

https://www.healthshots.com/healthy-eating/nutrition/vegan-diet-side-effects-7-nutrients-missing-in-plant-based-diet/

Vegans and vegetarians often lack these vital nutrients. Here’s how to get them back into your diet

From thestar.com

New vegetarians and vegans often cut meat out of their diet without replacing their missing nutrients, dietitians say — leading to deficiencies 

Have you decided to cut meat out of your diet only to feel tired, light-headed and extra sore after work outs?

People who stick with vegetarianism, veganism or other restrictive diets can sometimes find themselves lacking in vital nutrients from essential amino acids to vitamins mainly found in meat, often as a result of poor planning or overreliance on processed foods, nutritionists tell the Star.

“The most common mistake is just not thinking about the things that need to be replaced when we eliminate animal products,” said Maude Morin, a registered dietitian with Toronto-based practice JM Nutrition.

“It’s not the mindset of, ‘I’m going to be following a healthy, balanced, plant based diet’ — the logic that I see quite a lot is ‘I’m just not going to eat meat.’ We haven’t substituted what we need, and what we were getting before we’ve undergone a transition.”

Here are the most common nutrients veggie-based diets are lacking — and how we can make up for them.

Proteins and essential amino acids

It may seem obvious, but the most common and “overarching” nutrient missing from vegetarian and vegan diets is protein, explained Trista Chan, a registered dietitian and founder of the Good Life Dietitian in Toronto. 

“These are essential macronutrients that can present over time as muscle wasting, lowered immunity, maybe feeling less satiated or full after meals,” Chan said. But while proteins are often associated with animal products like chicken breast or red meat, it’s possible to get all we need from plant sources as well.

Proteins are made up of 20 “building blocks” known as amino acids, nine of which are “essential” — meaning we cannot make them within our own bodies and must get them from external sources, according to Morin. While meat, eggs and dairy contain high levels of all nine of these nutrients, plant-based protein sources are usually lacking in at least one of them.

For example, studies show legumes have low levels of methionine and cysteine, while cereals have limited lysine and tryptophan. As a result, vegetarians and especially vegans must eat a wider variety of items and “be cognizant of the variety of proteins that we’re consuming so that we can get a diversity of amino acids and make sure that we’re meeting our needs,” Morin explained.

Plant-based proteins are also harder for our bodies to absorb, meaning we need to consume more of them each day, Morin continued. For vegetarians and vegans, studies recommend eating around one gram of protein per kilogram of body weight per day.

The nutritionists say great plant-based sources of protein include: legumes like beans and lentils; nutritional yeast; wild grains like barley and spelt; nuts and seeds like almonds and pumpkin seeds; and especially soy products like tofu, one of the few plant products known to contain all nine essential amino acids, Morin explained.

Vegetarians and vegans are often missing vital nutrients by cutting out animal products from their diet. Here’s how to recuperate.              Dreamstime/TNS

Iron deficiencies

Next up is iron, a vital component in our blood needed to ferry oxygen throughout the body, according to nutrition coach Kyle Byron of Toronto’s Kyle Byron Nutrition.

”(Iron deficiency) is such a bad thing to have, like, your energy levels are just low all the time. Your immune system is not great,” he said. “Because iron carries oxygen around our bodies — and yeah, we kind of need that.”

People who menstruate are especially vulnerable to this deficiency as they’re subject to regular blood loss; “their iron levels are just completely getting depleted every single month,” Byron continued.

“Iron is predominantly found in red meat,” he said. ” … To truly get enough iron, we need to eat animal products or take an iron supplement.”

That’s because, despite vegetables like spinach seemingly being packed with iron, it’s far more difficult for the body to absorb the metal from plants than meat products, Morin noted — “It’s about around 50 per cent less absorption, which means that when we’re plant based, our iron intake (needs to be) almost double.”

The previous protein-laden plant-based foods also come packed with iron, but because our bodies are so much worse at absorbing this nutrient, supplements are often recommended, the experts say. Other iron-rich options include spinach, kale and collard greens, as well as cereal-based products fortified with iron like Quaker oatmeal, Morin added.

Vitamin B12

For Chan, “Vitamin B 12 is the most common deficiency I see,” especially among practicing vegans. The nutrient is naturally found in nearly all animal products like meat, dairy and eggs, but is missing from most plant-based products.

A deficiency commonly presents “in the form of fatigue or tingling in the extremities,” Chan continued. Like iron deficiency, not having enough B12 can also lead to anaemia, where the body doesn’t have enough healthy red blood cells.

“It’s definitely one of those things you learn in veganism 101. (Vegans) usually will be taking a supplement for vitamin B12,” Morin explained. “If we’re going into a plant based diet without doing any reading or research, it’s definitely something that I see a lot of people not taking.”

Vegetarians can get their B12 from dairy products and eggs, but vegans usually must rely on supplements and foods with added B12. It’s also found in nutritional yeast, dried Japanese seaweed known as nori, and certain mushrooms like shiitake, the dietitians say.

Omega-3 fatty acids

Omega-3 fatty acids are another example, the most active form of which is found in fish and seafood, Chan explained. “It is another common deficiency that’s strongly involved in maintaining hair, skin, nails and managing heart health,” she said.

Even omnivores who don’t eat enough fatty fish regularly are at risk of this deficiency, Morin added, which can lead to skin irritation, joint pain and stiffness, changes in hair texture or density and psychological impacts from brain fog and fatigue to depression.

“Although there are omega-3 sources in plants — things like walnuts and chia seeds and flax — it’s not the same form of omega-3 that your body is using,” she explained, adding that we need three different types of omega-3s, only one of which is found within plants.

“We really are going to want to think about looking at a supplement that provides (the missing omega-3s) because it’s just too difficult to do with just food,” Morin continued. 

Calcium

Despite there being a lot of plant-based sources that contain adequate calcium, deficiencies in the nutrient continue to pop up in vegetarians and vegans over the long term.

“A lot of studies have shown that people who are following vegan and vegetarian diets overall tend to consume anywhere from 30 to 60 per cent less calcium than people who are omnivorous,” Morin explained. “Again, this is just a matter of planning. There are a lot of nonanimal based foods that contain calcium, but it’s the kind of thing that maybe we’re not consuming in appropriate quantities.”

She said her practice often sees vegetarians and vegans with “suboptimal bone density over the course of their lifetime … at the end of the day, we need to maintain the health of the lean muscle tissues and the skeleton. Because these tend to be the two things that we see, over time, taking the biggest hit from vegan and vegetarian diets.”

It’s why it’s important to consume enough dairy products, or, if you’re looking at plant-based milk alternatives, to make sure they’re fortified with extra iron, Morin finished.

Should I be taking supplements?

Although studies show plant-based diets can be anti-inflammatory and lead to benefits in many different illnesses if done properly, it also opens one up to nutritional deficiencies not encountered by omnivores. These only get worse the more restrictive one’s diet is, like veganism, Morin explained.

“Is it possible (to maintain a healthy, balanced diet) without taking supplements for veganism? I would say no,” she said — “but we can definitely minimize the supplementation routine” by eating a varied, balanced diet of the foods recommended above.

“We’ve kind of just grazed the surface, talking about the core nutrients,” she continued. “But there’s quite a long list of things that someone could be (missing) — probably 20 nutrients or so, depending on how restricted the diet is.”

Byron agreed, recommending the following daily regimen of nutritional supplements for vegans, for optimal health:

• Two micrograms of vitamin B12
• Five milligrams of iron (if no deficiency — follow clinical guidelines if deficient)
• Ten milligrams of zinc
• One to two scoops of protein powder a day
• Omega-3 fatty acids (EPA/DHA) — 2000 mg per day
• Calcium taken with Vitamin D, not exceeding 500 milligrams at one time. It’s fine to do two separate doses of 500 milligrams daily (Use clinical judgment based on calcium intake)
• Vitamin D3 based on sunlight exposure
• An optional multivitamin (with one to two milligrams of copper, which helps recycle iron in the body)

https://www.thestar.com/life/health-wellness/vegans-and-vegetarians-often-lack-these-vital-nutrients-heres-how-to-get-them-back-into/article_e89f97ba-349b-11ef-ba42-afdcd9d408c2.html

Five essential nutrients to incorporate into a healthy vegan diet

From ynetnews.com

Dietitian Ayelet Melnik explains how to maintain a healthy and balanced vegan diet without suffering from nutritional deficiencies that can lead to health problems

The debate regarding the effects of a vegan diet on health has been ongoing for years, with supporters and opponents presenting various arguments. While research highlights numerous benefits, it also points out several drawbacks. Which key components are essential to include in a vegan diet to prevent nutritional deficiencies that may impact health?

Vitamin B12: Not only in animal products

One of the main concerns for vegans is obtaining an adequate amount of vitamin B12, essential for nerve function and red blood cell production. Since vitamin B12 is primarily found in animal products, vegans need to incorporate fortified foods or supplements. Plant-based sources of B12 include fortified plant-based beverages (plant milk), yeast and fortified grains.

Iron: Supplementing iron-rich foods with vitamin C

Iron is a vital mineral for transporting oxygen in the blood. Plant-based iron is less easily absorbed than iron found in animal products. To enhance iron absorption, consume foods rich in vitamin C alongside plant-based iron sources, such as lentils, beans (including soybeans), tofu, quinoa, tahini (preferably whole sesame), chard, nuts and seeds, combined with fruits like oranges, kiwis, tomatoes or red, yellow or orange bell peppers.

Protein: Include in every main meal

Meeting protein requirements in a vegan diet can be achieved by combining various plant-based protein sources. Legumes such as beans, lentils, chickpeas and edamame (soybeans) are excellent protein options. Additionally, tofu, tempeh and seitan are diverse protein-rich foods. Quinoa, amaranth and whole grains combined with protein-rich foods also contribute to fulfilling protein requirements. It's advisable to ensure each main meal includes protein-rich food.

In conclusion, achieving a balanced vegan diet requires careful planning. Remember that the key is in the combinations and variety of foods rather than focusing solely on specific items. Consuming a variety of nutrient-rich foods and ensuring the intake of vital nutrients like B12, iron, protein, calcium and zinc will help ensure optimal health.

Calcium: Found in Legumes and green vegetables

Calcium is an essential mineral for bone health and the immune system, being the most abundant in the body. Most of the body's calcium is concentrated in the bones and teeth. A deficiency can lead to bone softening, an increased risk of fractures, and the worsening of osteoporosis. In Western diets, dairy products are a primary source of calcium, posing a challenge for vegans to meet their calcium needs.

Good amounts of calcium can be found in legumes, including soy spreads and tofu, almonds, walnuts, pecans, whole sesame tahini and green vegetables (spinach, cabbage, kale, bok choy, broccoli, beet greens, asparagus, lettuce) and also sesame seeds (for those who enjoy sesame cakes, for example).

Zinc: Found in seeds and whole grains

Zinc is an essential mineral for the immune system, wound healing, growth and more. It's present in various plant foods, but its absorption can be affected by factors like phytates found in grains and legumes.

To improve zinc absorption, it's not only advisable to enrich the diet with high-zinc foods but also to address absorption inhibitors. For instance, soaking and sprouting legumes can enhance the absorption of minerals. Additionally, consuming fermented foods like tempeh can improve its bioavailability. Zinc is also abundant in pumpkin seeds, pine nuts, sunflower seeds, whole grains and quinoa.

It's important to note that consuming caffeine-rich coffee or tea close to meal times is not recommended, as caffeine can interfere with the absorption of some minerals.

Additionally, it's crucial to conduct annual blood tests to check for deficiencies and consult with a dietitian if necessary.

Additionally, it's crucial to conduct annual blood tests to check for deficiencies and consult with a dietitian if necessary. 

Switching to vegan diet? Include these 7 calcium-rich foods to make your bones strong and healthy

 From moneycontrol.com

If you're thinking of going vegan, you're not alone. Veganism is more than just a diet - it's a lifestyle that benefits animals, the environment, and your health. But before you make the switch, you need to know how to get enough calcium from plant sources

Turning vegan is no longer just a dietary choice. It's rapidly rising popularity apart, multiple studies have reiterated compelling proofs regarding its efficacy. From advocating for animal welfare to embracing a plant-based lifestyle, the reasons behind this shift vary. However, not all foods provide the necessary nutrients, including calcium, which is particularly crucial for bone health.

Even though plant-based diets are considered healthier, it is vital to ensure they are diverse and well-balanced to meet daily nutritional needs for a healthy life. Studies suggest that vegetarians and vegans run the risk of facing deficiencies in essential nutrients like vitamin B12, vitamin D, iron, zinc, and calcium, primarily found in animal-based foods or with lower availability in plant sources.

Moreover, the intake of omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), mainly present in fish and seafood, tends to be insufficient if you follow vegetarian or vegan diets. Hence , if you have switched to vegan diet, know that it is important to consume foods rich in minerals, vitamins and other nutrients.

Calcium holds an important position in bone health. Apart from providing structural support, it aids in muscle function, nerve transmission, and hormone secretion. Insufficient calcium intake could lead to osteoporosis, a condition characterised by brittle bones prone to fractures, posing a significant risk, especially in later stages of life.

Health benefits of nuts: Almonds, hazelnuts, and brazil nuts offer a healthy dose of calcium. For instance, a quarter cup of almonds contains approximately 92 milligrams of calcium

Here is a list of vegan-friendly calcium sources to support bone health:

Sow the seeds of strength: Chia, sesame, and poppy seeds may be tiny but they pack a huge calcium punch. Whether sprinkled over salads, blended into smoothies, or baked into goods, these seeds help boost calcium intake. For instance, just one tablespoon of chia seeds contains about 63 milligrams of calcium.

Try some nutty goodness: Almonds, hazelnuts, and brazil nuts offer a healthy dose of calcium. For instance, a quarter cup of almonds contains approximately 92 milligrams of calcium.

Go green with leafy vegetables: Dark leafy greens such as  kale, collard greens are calcium superheroes. Whether tossed into salads, stir-fried, or blended into smoothies, these greens provide a substantial calcium boost.

Whole grains to the rescue: Certain whole grains like amaranth, quinoa, and oats not only offer nutrition but also pack sufficient calcium. Using these grains as a meal base can enrich your calcium intake.

Fruitful sources: Oranges and figs, both fresh or dried, are fruits that are rich in calcium and support your daily calcium needs. Oranges offer around 55 milligrams of calcium, which constitutes about 6 percent of your daily calcium needs. This vital nutrient plays an important role in fortifying bones and preserving your bone strength.

Soy, oats and almond: Plant-based milk alternatives like fortified almond, soy, or oat milk serve as excellent calcium sources. Fortified cereals and tofu also provide an added calcium boost. A cup of fortified soy milk contains around 300 milligrams of calcium.

Add the versatile lentils: Beans and lentils are significant sources of calcium. Varieties like winged (Goa) beans, white beans, navy beans, black beans, chickpeas, kidney beans, and lentils offer different levels of calcium per cooked cup, ranging from 4 to 26 percent of the recommended daily intake (RDI). These legumes also boast essential nutrients like iron, zinc, potassium, magnesium, and folate but contain antinutrients like phytates and lectins, which can impede nutrient absorption. Adopting methods like soaking, sprouting, or fermenting these legumes can mitigate antinutrient levels, thereby enhancing nutrient absorption.

https://www.moneycontrol.com/news/health-and-fitness/switching-to-vegan-diet-include-these-7-calcium-rich-foods-to-make-your-bones-strong-and-healthy-12016431.html