Going vegan: Here’s what to think about before you start

From atvtoday.co.uk

Here are the key factors experts say are worth considering before making the switch

Adopting a vegan diet during the early part of a new year can feel like a positive reset – whether it’s for health, sustainability or simply trying something new.

But if you’re eating less overall, particularly if appetite is reduced through weight-loss medication, careful planning becomes essential to avoid fatigue, low energy and nutrient gaps.

Appetite changes can raise the stakes

Reduced appetite means smaller portions – and that makes every meal nutritionally important. Plant-based diets can be very healthy, but they are also more restrictive, so thoughtful food choices are crucial to ensure energy, protein and micronutrient needs are still being met.

Without this, people may experience tiredness, stalled weight loss or poor recovery, especially during the early weeks of dietary change.

Beware ultra-processed vegan foods

Not all plant-based products are created equal. Many ultra-processed alternatives are high in refined carbohydrates and low in protein and key nutrients.

Instead, nutritionists recommend focusing on foods that are naturally vegan – such as lentils, beans, tofu, vegetables and wholegrains – which offer greater nutritional value and support satiety without relying on heavy processing.

Protein matters more than you think

Protein is essential during weight loss, helping to preserve muscle mass and keep you feeling full. Guidelines suggest aiming for around 0.8g–1.8g of protein per kilogram of body weight, depending on individual needs.

On a vegan diet, this means intentionally including plant-based protein sources like tofu, tempeh, lentils, chickpeas, beans and soy products at every meal.

Dr Crystal Wyllie from ZAVA explains:

“It’s a common misconception that protein only matters if you work out regularly. Protein supports immunity, recovery and overall wellbeing – particularly when appetite is reduced or weight-loss medication is involved. Including protein at every meal can help maintain strength and energy.”

Keep comfort foods on your side

Sticking to Veganuary doesn’t mean reinventing your entire kitchen. Many familiar flavours are already vegan, including standard gravy granules, yeast extracts, English mustard and brown sauce – all of which add depth without compromise.

Iron is one nutrient worth watching closely, as plant-based iron is absorbed less efficiently. Pairing iron-rich foods like lentils, spinach and beans with vitamin C-rich ingredients – such as citrus fruits or peppers – helps improve absorption and supports energy levels.

Great iron-boosting snacks include hummus with red pepper sticks, nuts, seeds and dried fruit.

Choosing the right milk matters

Iodine plays a vital role in thyroid function and metabolism, but intake can be low on vegan diets. Fortified plant milks are one of the easiest ways to help bridge that gap.

Oat milk is a popular choice for tea and coffee thanks to its creaminess and stability – barista versions are often closer to dairy in taste and texture. Iodised salt, seaweed and fortified breads can also support iodine intake.

Experts recommend speaking to a healthcare professional before using supplements to ensure the right balance for individual needs.

Don’t overcomplicate meals

You don’t need a whole new cookbook – just swap the protein. Lentils, chickpeas or crumbled tofu work well in classics like spaghetti bolognese, while minimally processed plant-based sausages can replace meat at breakfast.

Fibre-rich foods such as oats, quinoa, brown rice, beans and vegetables help maintain steady energy levels and keep hunger at bay throughout the day.

Managing expectations around cheese

Vegan cheese can be hit-and-miss. Nutritional yeast is often a more satisfying alternative, offering a savoury, cheesy flavour without texture issues – and many brands are fortified with vitamin B12.

Vitamin B12 supports the nervous system and healthy red blood cells, but it isn’t naturally present in plant foods. Fortified products or supplements are essential for anyone following a vegan diet, particularly alongside weight-loss medication.

Don’t forget omega-3s

Omega-3 fatty acids support heart health, brain function and inflammation control, yet can be harder to obtain on a vegan diet. Foods like chia seeds, flaxseeds, walnuts, hemp seeds and algae-based supplements can help meet daily needs.

As with other nutrients, consistency matters more than perfection – small, regular inclusions add up.

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With a few smart swaps, attention to key nutrients and a focus on whole foods, a vegan diet can feel satisfying, balanced and sustainable – even when appetite is reduced.

As Dr Wyllie notes, regular monitoring and spreading nutrient intake throughout the day can help maintain energy, protect wellbeing and support long-term success.

https://www.atvtoday.co.uk/277506-food/ 

5 iron-rich plant-based foods most vegans completely overlook

From vegoutmag.com

You're probably walking past some of the best iron sources at the grocery store without even knowing it 

Let's talk about iron. It's the nutrient that comes up at every family dinner when someone finds out you're vegan. And honestly? Most of us default to the same handful of foods when we think about plant-based iron. Spinach, lentils, maybe some fortified cereal. Solid choices, but they're just the beginning.

Here's what's interesting. Non-heme iron from plants absorbs differently than the iron in meat, which means variety actually matters more for us. The more diverse your iron sources, the better your body can work with what you're giving it. So I went digging for the overlooked options, the foods that rarely make the iron conversation but absolutely should.

Some of these might already be in your pantry. Others might inspire your next grocery run. Either way, your haemoglobin will thank you.

1. Pumpkin seeds pack a serious punch

These little green seeds are iron powerhouses hiding in plain sight. One ounce of pumpkin seeds delivers about 2.5 milligrams of iron, which is roughly 14% of your daily needs. That's more than most people realize, and way more than the sunflower seeds you've been sprinkling on everything.

The best part is how easy they are to use. Toss them on oatmeal, blend them into smoothies, or just eat them straight from the bag while you're answering emails. They've got a subtle nutty flavour that plays well with both sweet and savoury dishes.

Pro tip: pair them with something high in vitamin C, like citrus or bell peppers. It helps your body absorb more of that plant-based iron. A pumpkin seed and orange salad sounds weird until you try it.

2. Blackstrap molasses is the secret weapon

I know, I know. Molasses sounds like something your great-grandmother used. But blackstrap molasses specifically is a nutritional anomaly. Just one tablespoon contains about 3.5 milligrams of iron. That's nearly 20% of your daily value from a single spoonful.

It's the by-product of refining sugar cane, which means all the minerals that get stripped out of white sugar end up concentrated here. Think of it as the nutritional revenge of the sugar industry. Beyond iron, you're also getting calcium, magnesium, and potassium.

The flavour is bold and slightly bitter, so it works best in baked goods, smoothies, or stirred into warm plant milk. Some people even add it to coffee. I'm not quite there yet, but I respect the commitment.

3. Hemp hearts deserve more attention

Hemp hearts have been quietly sitting in the health food aisle while chia and flax get all the glory. But three tablespoons of hemp hearts give you about 2.4 milligrams of iron, plus they're a complete protein. That's a two-for-one deal that doesn't happen often in the plant world.

They have this mild, almost creamy flavour that disappears into whatever you're making. Sprinkle them on avocado toast, mix them into energy balls, or stir them into soup right before serving. They don't need to be ground like flax, which makes them way more convenient.

The texture is soft and won't get stuck in your teeth like some seeds. They're basically the polite, well-behaved member of the seed family that also happens to be incredibly nutritious.

4. Tahini is more than a hummus ingredient

Most people only think about tahini when they're making hummus or maybe a salad dressing. But this sesame seed paste is sitting on about 2.7 milligrams of iron per two tablespoons. That puts it ahead of a lot of foods that get way more credit.

Tahini is also incredibly versatile once you start experimenting. Drizzle it on roasted vegetables, swirl it into brownies, or thin it out with lemon juice for a quick sauce. The USDA nutrient database shows it's also loaded with copper and zinc, which support iron absorption.

Fair warning: tahini quality varies wildly. The cheap stuff can taste bitter and grainy. Spend a few extra dollars on a good brand and you'll actually want to use it.

5. Dried apricots are the underrated snack

Fresh apricots are fine, but dried apricots are where the iron lives. Half a cup of dried apricots contains about 1.7 milligrams of iron, plus they're portable, shelf-stable, and actually taste good. That's a rare combination in the world of nutritious snacks.

The drying process concentrates the nutrients, which is why dried fruit often outperforms fresh fruit in the mineral department. Apricots specifically have a tangy sweetness that works well chopped into grain bowls or mixed into trail mix with those pumpkin seeds we talked about earlier.

Just watch the portion sizes. Dried fruit is calorie-dense and easy to overeat. But as an iron-boosting snack that you'll actually enjoy? Dried apricots are hard to beat.

Final thoughts

Iron deficiency is one of the most common nutritional concerns for vegans, but it doesn't have to be. The solution isn't necessarily eating more of the same foods. It's expanding your rotation to include sources you might have been overlooking.

Pumpkin seeds, blackstrap molasses, hemp hearts, tahini, and dried apricots aren't exotic or expensive. They're just underappreciated. Start adding one or two of these to your weekly routine and you'll be covering more ground without much extra effort.

And remember the vitamin C trick. A squeeze of lemon, some sliced strawberries, or a handful of bell pepper strips alongside these foods can significantly boost how much iron your body actually absorbs. It's a small habit that makes a real difference. Your future blood work might just surprise you.

https://vegoutmag.com/food-and-drink/s-st-5-iron-rich-plant-based-foods-most-vegans-completely-overlook/

The only 5 supplements most vegans actually need

From vegoutmag.com 

By Avery White

After years of trial, error, and way too many pill bottles cluttering my bathroom cabinet, I've learned that vegan supplementation works best when you keep it simple

When I first went vegan at 35, I panicked about nutrition. My analytical brain, trained by years in finance, wanted to optimize everything.

I bought every supplement the internet recommended and ended up with a cabinet full of bottles I couldn't keep track of. Sound familiar?

Here's what five years of plant-based living has taught me: most vegans don't need a pharmacy's worth of pills. We need a few key nutrients that are genuinely harder to get from plants, taken consistently. The rest? Often unnecessary if you're eating a varied whole-foods diet.

Let me walk you through what actually matters.

1. Vitamin B12: The non-negotiable one

I'll be direct here: every vegan needs to supplement B12. No exceptions, no debates.

This vitamin is produced by bacteria and is found reliably only in animal products or fortified foods. Your body stores it for years, which means deficiency creeps up slowly and can cause serious neurological damage before you notice symptoms.

I take 2,500 mcg of cyanocobalamin weekly, though you can also take a smaller daily dose. The National Institutes of Health recommends adults get 2.4 mcg daily, but absorption varies, so higher supplemental doses ensure you're covered. This one isn't about perfection or optimization. It's about protecting your nervous system.

Have you had your B12 levels checked recently? It's worth asking your doctor to include it in routine bloodwork.

2. Vitamin D: The sunshine vitamin most of us miss

Here's something that surprised me: vitamin D deficiency isn't just a vegan problem. It's an everyone-who-lives-indoors problem. But vegans face an extra hurdle because D3, the more effective form, typically comes from animal sources like lanolin or fish oil.

I started paying attention to this after a particularly dark Portland winter left me exhausted and moody. My levels were in the basement. Now I take 2,000 IU of vegan D3 daily, sourced from lichen. The Harvard T.H. Chan School of Public Health notes that many experts recommend 1,000 to 2,000 IU daily, especially for those with limited sun exposure.

If you work indoors, live in a northern climate, or have darker skin, this one deserves your attention. Consider getting tested to know your baseline.

3. Omega-3s: The brain food worth investing in

For years, I thought my daily flaxseed was handling my omega-3 needs. Then I learned about conversion rates. Your body can convert the ALA in flax, chia, and walnuts into the EPA and DHA your brain actually uses, but the conversion is inefficient. We're talking single-digit percentages.

As someone who runs 25 miles a week and relies on mental clarity for writing, I decided not to gamble on conversion. I take an algae-based omega-3 supplement providing around 250 mg of combined EPA and DHA daily. Algae is where fish get their omega-3s anyway, so we're just cutting out the middlefish.

Do you notice brain fog or struggle with focus? It might be worth examining your omega-3 intake beyond just plant sources.

4. Iodine: The quiet essential

This one flies under the radar, but it matters. Iodine supports thyroid function, which regulates your metabolism, energy, and so much more. If you've ditched dairy and don't eat much seaweed, you might be falling short.

I was sceptical until I learned that plant-based diets can be low in iodine unless you're intentional about it. I use iodized salt in cooking and take a modest supplement providing around 150 mcg a few times a week. The key is not to overdo it, as too much iodine can also disrupt thyroid function.

Sea vegetables like nori and wakame are good food sources, but their iodine content varies wildly. A small, consistent supplement takes the guesswork out of it.

5. Iron: Context-dependent but worth monitoring

I debated including iron because not every vegan needs to supplement it. But enough of us struggle with it, especially menstruating women and endurance athletes, that it deserves a spot on this list.

Plant-based iron is non-heme iron, which your body absorbs less efficiently than the heme iron in meat. Pairing iron-rich foods like lentils, spinach, and fortified cereals with vitamin C dramatically improves absorption. I eat this way intentionally and my levels stay solid without supplementation most of the time.

However, during heavy training cycles or particularly stressful periods, I've needed a low-dose iron supplement. The research suggests that vegetarians and vegans should monitor iron status and consider supplementation based on individual needs rather than blanket recommendations.

Get tested before supplementing iron, as too much can be harmful. Know your numbers.

Final thoughts

When I look back at my early vegan days, I wish someone had told me to slow down and focus on what actually matters. Five supplements. That's it. B12 and vitamin D are essential for nearly everyone. Omega-3s and iodine fill common gaps. Iron depends on your individual situation.

The rest of your nutrition? It can come from food. Beautiful, delicious, whole plant foods that you actually enjoy eating. Supplementation should support your diet, not replace the joy of nourishing yourself well.

What does your current supplement routine look like? Sometimes the most powerful change is simplifying, trusting the process, and paying attention to how your body responds. That's been my path, anyway.

https://vegoutmag.com/food-and-drink/s-bt-the-only-5-supplements-most-vegans-actually-need/

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/