Veggies Rule: WMC Examines The Benefits And Risks Of Going Vegan

From dailyvoice.com

By David Levine

It's commonly known that following a diet high in plants is beneficial to overall health, and reduces the risk of developing dangerous heart diseases. However, many health-conscious eaters wonder if simply opting for more green is enough.

Photo Credit: Westchester Medical Center

If a plant-based diet is good, is a plant-only diet even better? Would we and our cardiovascular systems be better served by following a strict vegetarian or even stricter vegan diet?

Not necessarily, said Dr. Syed Naqvi, a cardiologist at HealthAlliance Hospital: Broadway Campus and MidHudson Regional Hospital, both members of the Westchester Medical Center Health Network. Naqvi said the problem with a vegan diet is that it can be difficult to adhere to. “The vegan diet lacks some important nutrients, such as those found in animal products. Vitamin B12, for example, is necessary to produce red blood cells and prevent anaemia, and it is critical for brain health, but most plant-based foods lack this important vitamin.”

Other critical nutrients that are less abundant in a strict, plant-only diet include: iron, an important component of red blood cells; zinc, which helps with cell division and the creation of proteins; and omega-3 fatty acids, which have a proven track record of keeping the heart and other organ systems healthy. While all of these may be added through supplements, they are never quite as effective as when they are delivered as natural nutrients from whole foods.

Naqvi is a firm proponent of the Mediterranean-style diet. “It is not a completely vegetarian or vegan diet,” he said. “It favours fruits, vegetables, beans and whole grains, and some fish, and it limits, but does not eliminate, meat, dairy products and sweets. Unlike some other eating plans, the Mediterranean diet includes more calories from healthy, plant-based fats, like nuts and olive oil. And, it allows for moderate consumption of wine, especially red wine, which helps in increasing good cholesterol [HDLs].” 

https://dailyvoice.com/article/veggies-rule-wmc-examines-the-benefits-and-risks-of-going-vegan/

Scientists tested 212 plant-based meat alternatives. Every one contained fungal toxins

From sciencedaily.com

Hundreds of popular vegan and vegetarian foods may contain an unwanted extra ingredient: toxins naturally produced by fungi

A large survey of plant-based foods and beverages sold in the UK has found that mycotoxins, toxic compounds naturally produced by fungi, are widespread across vegetarian and vegan products.

Researchers analysed 212 plant-based meat alternatives (PMBAs) and plant-based beverages (PBBs) purchased from UK stores. Every product tested contained at least one of 19 mycotoxins, and some contained several.

The study was led by the University of Parma in Italy and co-authored by Cranfield University. Researchers examined a wide range of products commonly available to UK shoppers, including burgers, vegetarian chicken pieces, vegan sausages, and oat, almond and soy-based milks.

                    Scientists found fungal toxins in every one of 212 plant-based foods and drinks tested. Credit: Shutterstock

Why Mycotoxins Appear in Plant-Based Foods

Mycotoxins can be especially common in plant-based products because many of their ingredients, including grains, legumes and seeds, may be exposed to mould while they are being grown or stored.

Despite the widespread detection of mycotoxins, the levels measured in the UK products remained below recommended EU guideline levels. The researchers said this reflects the high quality standards maintained by the UK food industry.

Long-Term Exposure Could Still Matter

The concern is not necessarily the amount present in a single product. Previous research studies have indicated that repeated exposure to small amounts of mycotoxins can add up over time and may eventually create health concerns.

Eating individual plant-based products is therefore unlikely to cause problems on its own. However, the researchers say that a diet based entirely on plant foods could increase cumulative exposure to mycotoxins if that exposure is not properly managed. In severe cases, mycotoxin exposure has been associated with liver and kidney damage, suppression of the immune system, and cancer.

The findings provide new data that can be used to estimate dietary exposure and improve risk assessments for consumers in the UK.

Experts Call for Better Monitoring

Andrea Patriarca, Senior Lecturer in Mycology at Cranfield University, said:

"Mycotoxins occur naturally in foods and cannot be completely avoided. As consumers, we should not be frightened or deterred from enjoying a variety of products.

"However, a significant concern arises when new foods enter the market, as there are currently no established regulations to monitor mycotoxins. We collaborate closely with various sectors in the food industry, from farmers to food companies, to help implement effective mycotoxin management integrated within food safety standards. The data from our research helps food safety organisations in assessing risks, particularly in complex multi-ingredient products.

"We are currently collaborating with the University of Parma to evaluate the risks faced by the population based on different dietary habits. Our aim is to advise policymakers and raise awareness among vulnerable consumers."

The full research paper, "Mycotoxin contamination in plant-based beverages and meat alternatives: A survey of the UK market," is published in Food Control.

This work was carried out under the Horizon Europe FunShield4Med project (HORIZON-WIDERA-2021-ACCESS-03) Grant Agreement No 101079173 funded by the European Union.

https://www.sciencedaily.com/releases/2026/08/260828005216.htm

 

The hidden health risks of vegan diets, from brain fog to brittle bones

From telegraph.co.uk

Cutting out meat and dairy can leave us vulnerable to harmful nutrition gaps, but there are ways to fill them 

Hardly a week goes by without news of another benefit of plant-based eating, from improving gut health to reducing your risk of cancer. But the recent inquest into the death of Georgina Owens, a 21-year-old student – who took her own life while suffering delusions linked to vitamin B12 deficiency from a vegan diet – has highlighted a less-discussed reality.

Experts warn that giving up meat, fish and dairy without replacing their nutrients may leave us vulnerable to nutrition gaps that can harm everything from our energy levels and brain function to bone and thyroid health.

A review in Journal of the American Nutrition Association found vitamin B12, iron, calcium, vitamin D and omega-3 fatty acids are among the most common deficiencies in vegan diets. And recent research shows that 38 per cent of adults in the UK and Germany are planning to cut down on meat and dairy.

“A well-planned vegan diet with the right foods and supplements can be healthy,” says Dr Carrie Ruxton, a dietitian and spokesman for the Health and Food Supplements Information Service. “The trouble is, many people who adopt plant-based diets, whether vegetarian or vegan, aren’t doing this – they’re eating processed foods and carbohydrates.”

                Plant-based processed foods, including vegan burgers and sausages, are low in nutrients Credit: iStockphoto

Here are the most common nutrition pitfalls of plant-based diets – and the ways to avoid them.

1. It can leave your brain running on empty

Two years after going vegan, Kim Jakobsen, 57, a former dental services manager, developed chronic fatigue, daily headaches, dizziness and balance issues. Blood tests revealed a vitamin B12 deficiency. Despite trying supplements, she now relies on regular B12 injections to control her symptoms. “I never imagined something as simple as changing my diet could have such an impact,” she says.

“Vitamin B12 is the big one because you don’t get it from plants,” says Dr Ruxton. “It’s found in foods such as meat, dairy or nutritional yeast.”

B12 is also essential for healthy nerves and brain function. Low levels can cause fatigue, numbness, memory problems and cognitive decline. “By the time symptoms appear, you’ve often quite a way down the road,” says Ruxton.

While a palm-sized portion of meat easily provides a day’s vitamin B12, vegans need fortified foods, such as cereals and plant milks, or a supplement to meet their quota.

Cutting out fish can also leave you short of DHA, an omega-3 fatty acid vital for memory and cognition. Symptoms can include poor focus and depression.

How to fix it

Anyone following a vegan diet should consider a vitamin B12 supplement from the outset, advises Dr Ruxton. “Other nutrients worth paying attention to include omega-3, iodine, zinc, iron and vitamin D. If you don’t eat fish, a daily microalgae-based supplement, providing 250-500mg of EPA [another essential omega-3 fatty acid] and DHA, can help cover omega-3 needs.”

Fortified foods are an easy way to fill nutritional gaps. “Two 200ml servings of fortified plant milk can cover your vitamin B12 needs – just check the label because brands vary,” says Hazel Clarke, a dietitian specialising in plant-based diets.

To boost your omega-3, eat one to two tablespoons of chia seeds daily, snack on walnuts, use rapeseed or linseed oil and include soya foods, such as tofu, regularly.

2. Lack of iron can lead to anaemia

Feeling tired and lacklustre? A plant-based diet may increase your risk of iron deficiency which can lead to anaemia.

“Research consistently shows vegetarians and vegans have lower iron stores than omnivores,” says public health dietitian Dr Emma Derbyshire. “It’s particularly common in women of reproductive age.”

Although plant foods such as wholegrains, nuts and seeds contain plenty of iron, it’s the non-haem form that’s less easily absorbed than haem iron in meat and fish. “You need to eat more of foods such wholegrains and spinach and kale to absorb the same amount of iron,” says Dr Derbyshire.

Symptoms include fatigue, poor concentration and hair loss. If you develop anaemia, you may experience breathlessness, dizziness and heart palpitations.

How to fix it

Eat regular servings of wholegrains, beans, chickpeas, tofu and iron-fortified cereals, says Dr Derbyshire: “Pair them with vitamin C-rich foods, such as peppers and citrus fruits to enhance iron absorption. Avoid drinking tea or coffee for an hour after meals as tannins interfere with iron uptake.”

Iron supplements are usually only needed if blood tests show low iron stores or anaemia and should be taken under medical guidance.

3. You might end up with more colds and infections

First, the good news: a plant-based diet may strengthen your immune system. But there’s a catch. The benefits depend on the quality of the foods you’re eating.

A colourful diet rich in fruit, veg and wholegrains nourishes your gut microbiome, helping support immunity. A diet built around ultra-processed vegan foods is a different story.

“If your diet consists of vegan pizza, chips and plant-based eggs, you’re not going to get much vitamin C and may be low in nutrients needed for immune function including iron, zinc and omega-3 fatty acids,” says Dr Ruxton.

How to fix it

Avoid relying on ultra-processed alternatives, such as fake meats and vegan cheese, advises Dr Ruxton. Base your meals around wholefoods and healthy protein, such as beans, pulses and tofu. A daily handful of nuts and seeds will help top up zinc and selenium.

4. You increase your risk of broken bones

Giving up meat and dairy without careful planning could jeopardise your bone health.

“Evidence shows people following a vegan diet can have a lower bone density and higher incidence of fracture,” says Professor Susan Lanham-New, nutrition scientist and advisor to the Royal Osteoporosis Society. “This is particularly the case in older age when bone loss starts to accelerate.”

The EPIC-Oxford study which tracked around 55,000 meat-eaters, vegetarians and vegans, found those eating no meat, fish or dairy had a 43 per cent higher risk of fractures and more than double the risk of hip fractures than meat eaters. Vegetarians had a 25 per cent greater risk of hip fracture.

Experts believe this is because of lower intakes of calcium, vitamin D and protein. While calcium accounts for around 40 per cent of bone mineral mass, we also need vitamin D to help us absorb it, and protein to build and repair bone.

“Adults need 700mg calcium a day,” says Prof Lanham-New. “Studies show if your intake falls below 400mg, you won’t put down sufficient bone and, as you age, you’ll lose more of it.” In the EPIC study, fracture risk was lower among vegans who had higher calcium and protein intakes.

How to fix it

A well-planned, plant-based diet can provide everything your bones need, says Prof Lanham-New. The trick is knowing where to find those nutrients. “Dairy products provide around half the calcium in the average British diet so replacing them takes a little planning,” she says.

First, choose calcium-fortified plant milks and yogurts. A 200ml serving contains 240mg calcium, equivalent to cow’s milk. Build meals around protein and calcium-rich foods such as tofu (180mg per 100g), baked beans (120mg), almonds (60g), hummus (60mg) and wholemeal bread (60mg per two slices).

                                                               Hummus is a source of calcium Credit: MAIKA 777

“If you struggle to reach 700mg through your diet, consider a calcium supplement,” says Prof Lanham-New. “Everyone should take a vitamin D supplement during winter months.”

5.   It could make you frail before your time

It’s not just your bones that can suffer. Without enough good-quality protein, a plant-based diet can speed up age-related muscle loss.

From our 30s onwards, we gradually lose muscle and this accelerates after 60. Without enough protein, it becomes harder to repair and rebuild muscle, increasing risk of frailty and falls.

Plant proteins, such as those in tofu, legumes, nuts and seeds, are less digestible than animal proteins and don’t stimulate muscle growth quite as effectively. They lack the complete range of amino acids (building blocks of protein) found in meat and dairy.

“Many people assume they’re getting enough protein but the amount – and sometimes quality – may not be enough to maintain muscle as we age,” says Dr Ruxton. “Soya performs best among plant proteins but you do need to work harder to maintain muscle on a plant-based diet.”

How to fix it

It’s perfectly possible to get enough protein from plants, says Dr Ruxton. Just eat a variety of protein-rich foods to ensure you get all the amino acids your body needs.

“Build meals around minimally processed protein, such as tofu, tempeh, beans, chickpeas, soya yogurt, nuts and seeds,” says Dr Ruxton. Don’t save your protein for dinner. “You need it at breakfast, lunch and dinner so your body can use it throughout the day,” she says.

And don’t forget to exercise. “You can have the best diet in the world but if you’re not strength training, muscle still deteriorates with age,” says Clarke.

Build meals around minimally processed protein, such as tofu, tempeh, beans, chickpeas, soya yogurt, nuts and seeds Credit: Monica Bertolazzi

6. It could slow your metabolism

Brain fog, fatigue, weight gain, low mood… thyroid problems can play havoc with almost every aspect of our health. Experts say a poorly planned, plant-based diet may leave people short of nutrients needed to keep this vital gland working properly.

“The thyroid is incredibly nutrient-dependent,” says nutritionist VJ Hamilton, who specialises in autoimmune conditions. “Iodine gets most of the attention but it also needs iron, selenium, zinc, vitamin B12 and adequate protein. If any of these nutrients are lacking, thyroid function can become less efficient. I see it in some patients who’ve cut back on meat without replacing the nutrients.”

Thyroid hormones regulate metabolism, energy production, cognitive function and even cellular repair. Iodine is a key nutrient because it’s the essential building block for these hormones. Dairy products and seafood are among the richest sources, so removing both without suitable alternatives can cause problems.

The first signs are easy to dismiss. “Patients are often exhausted, struggling with brain fog, constipation or thinning hair,” says Hamilton. “Many tell me they feel like they’ve suddenly aged years.”

How to fix it

Prioritise protein at each meal, choose iodine-fortified plant milks, consider a B12 supplement and include selenium-rich foods, such as one or two Brazil nuts a day, advises Hamilton. Some table salts have iodine, although they are not widely available in the UK.

“Some seaweeds provide iodine but avoid eating large amounts regularly as certain varieties contain extremely high levels,” she adds. “An iodine supplement can be useful for some people but it shouldn’t be taken blindly. With iodine, balance is really important.”

Six key nutrients you can’t get from plants and why they’re important

Vitamin B12

Vitamin B12 is only found in foods such as meat, poultry and eggs. Because of its role in the metabolism of the nervous system, vitamin B12 is vital for memory, focus and also mood. Emerging research is also connecting vitamin B12 deficiencies with cancer risk.

Calcium

We typically get calcium from dairy products, and while it is present in some plant foods, the body does not absorb it as well. If the body doesn’t get enough calcium from our diet, it will take calcium from bones, which can weaken them over time, making them brittle.

DHA

The typical vegan diet has less of a crucial omega-3 fatty acid called DHA than an omnivorous diet. Symptoms of DHA deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. 

Iron

Haem iron, which is found predominantly in meat, poultry and fish, is far more easily absorbed within the body compared with non-haem iron, found in vegetables, cereals and lentils. Insufficient iron not only raises your risk of anaemia but also mental health conditions such as depression. 

Zinc

As with calcium, it is harder for the body to extract the zinc it needs from zinc-rich plant foods such as nuts, seeds, and whole grains, compared with meat, dairy and eggs. Zinc consumption may be associated with mental health problems, skin conditions, diarrhoea, and alopecia.

Selenium

Selenium intakes in vegans and vegetarians have been shown to be lower compared to meat or fish eaters. This is because the amount of selenium in a plant depends on the amount of selenium in the soil where it was grown, while red meat, chicken, turkey and seafood are all rich in selenium. Selenium is known as an essential mineral for the immune system and thyroid health.

https://www.telegraph.co.uk/health-fitness/diet/nutrition/hidden-health-risks-of-vegan-diets/

Low levels of poisonous toxins found in ‘almost all’ plant-based meat alternatives

From independent.co.uk

Research prompts call for stricter monitoring and regulations on food in UK 

Researchers examining plant-based food and drinks in the UK have found a “prevalence” of mycotoxins in hundreds of products for sale in supermarkets.

Every single one of the 212 products they tested, which included meat and dairy substitutes for burgers, vegetarian chicken pieces, and vegan sausages – as well as in oat, almond and soy-based milks – was found to contain at least one of 19 different kinds of mycotoxins.

Mycotoxins are naturally occurring poisonous compounds produced by fungi, and in small quantities pose little risk. However, the researchers warned that a diet heavily made up of meat and dairy substitutes “could lead to a cumulative build-up of mycotoxins, potentially resulting in health problems if not managed properly”.

Plant-based burgers, sausages and milk substitutes all contain low levels of mycotoxins, researchers say (Getty/iStock)

The team behind the research published in the journal Food Control said: “In very serious cases, mycotoxin exposure can cause health issues like liver and kidney damage, immune system suppression, and cancer.”

Mycotoxins are routinely found in plant-based foods because the raw ingredients used to make them – such as grains, legumes and seeds – can be exposed to mould during cultivation and storage.

Despite detecting a range of mycotoxins across all plant-based alternatives, the research team, made up of academics at the University of Parma in Italy and at Cranfield University in Bedford, said that mycotoxin levels in the UK foods they tested were lower than the recommended EU guideline levels, which they said reflected “the high-quality standards of the UK food industry”.

Consumption of plant-based alternatives to dairy and meat has risen sharply, but research into exactly what people are eating and any potential health implications has not kept pace, the research highlights.

“The European market for plant-based products has experienced unprecedented growth in recent years,” the team said, adding that “while the environmental and nutritional benefits of an increased plant-based product consumption are well-established, gaps are still present in their safety assessment, and more specifically regarding the occurrence of potential unregulated contaminants”.

“With only a few studies exploring the prevalence of mycotoxins in [plant-based meat alternatives] and [plant-based beverages], a clearer picture of mycotoxin occurrence in plant-based foods is still lacking,” they said.

Andrea Patriarca, a senior lecturer in mycology at Cranfield University, said: “Mycotoxins occur naturally in foods and cannot be completely avoided. As consumers, we should not be frightened or deterred from enjoying a variety of products.

“However, a significant concern arises when new foods enter the market, as there are currently no established regulations to monitor mycotoxins. The data from our research helps food safety organisations in assessing risks, particularly in complex multi-ingredient products.”

She added: “We are currently collaborating with the University of Parma to evaluate the risks faced by the population based on different dietary habits. Our aim is to advise policymakers and raise awareness among vulnerable consumers.”

https://www.independent.co.uk/news/health/mycotoxins-vegetarian-plant-based-oat-milk-b2971725.html

Is veganism healthy long-term? Experts weigh in

From vegoutmag.com

By Jordan Cooper

The science on plant-based eating has matured significantly, and the verdict might surprise sceptics and enthusiasts alike 

Every vegan has heard the question at least a dozen times. Usually at a family dinner, sometimes from a concerned co-worker, occasionally from a doctor who seems genuinely puzzled. "But is it actually healthy? Like, long-term?"

It's a fair question. We're talking about eliminating entire food groups that humans have consumed for millennia. The scepticism makes sense.

But here's the thing: we now have decades of research on plant-based populations, longitudinal studies tracking vegans over years, and a much clearer picture of what works and what doesn't.

The answer isn't a simple yes or no. It's more nuanced and honestly more interesting than the debate usually allows.

What the research actually shows

Let's start with the big picture. A comprehensive position paper from the Academy of Nutrition and Dietetics states that well-planned vegan diets are nutritionally adequate and may provide health benefits for disease prevention. That phrase "well-planned" is doing a lot of heavy lifting, but we'll get there.

Large-scale studies consistently show vegans tend to have lower rates of heart disease, type 2 diabetes, and certain cancers. They typically have lower BMIs and better cholesterol profiles.

The Adventist Health Studies, which tracked tens of thousands of people over years, found vegans had a 15% lower risk of dying from any cause compared to regular meat eaters.

These aren't fringe findings. They're replicated across multiple populations and research teams.

The nutrients that need attention

Here's where honest conversation matters. A vegan diet requires some intentionality around specific nutrients. Vitamin B12 is non-negotiable. Your body cannot make it, plants don't provide it, and deficiency causes serious neurological problems. Supplementation or fortified foods are essential, not optional.

Omega-3 fatty acids, specifically DHA and EPA, deserve attention too. Your body can convert plant-based ALA into these forms, but the conversion rate is pretty inefficient. Many experts recommend an algae-based supplement, especially as you age.

Iron, zinc, calcium, and vitamin D round out the usual suspects. None of these are impossible to get from plants, but they require awareness. A diet of Oreos and french fries is technically vegan but obviously problematic. The "well-planned" part of that earlier statement matters enormously.

What long-term vegans say

Research data tells one story. Lived experience tells another. People who've eaten plant-based for 10, 20, even 30 years often report sustained energy, fewer inflammatory issues, and easier weight management. They also report learning curves and occasional adjustments.

The vegans who thrive long-term share common habits. They eat diverse whole foods, not just processed alternatives. They get regular bloodwork to catch any deficiencies early. They supplement strategically rather than hoping for the best. They treat their diet as an evolving practice, not a rigid ideology.

The ones who struggle often fall into restrictive patterns, rely too heavily on convenience foods, or skip the basics like B12 supplementation. The diet itself isn't the problem. The execution is.

The role of individual variation

Something the vegan community doesn't always acknowledge: bodies differ. Genetic variations affect how efficiently you absorb nutrients, convert omega-3s, or metabolize certain compounds. Some people genuinely thrive on plant-based eating with minimal effort. Others need more careful planning.

This isn't an argument against veganism. It's an argument for personalization. Working with a dietitian who understands plant-based nutrition can make a real difference, especially in the first year or two. Getting baseline bloodwork and following up annually helps catch issues before they become problems.

The goal is thriving, not just surviving. That requires paying attention to your own body's signals rather than assuming everyone's experience will match yours.

The environmental and ethical factor

Health doesn't exist in a vacuum. For many long-term vegans, the ethical and environmental dimensions provide motivation that sustains the lifestyle through any challenges. Knowing your food choices align with your values creates a psychological foundation that pure health optimization doesn't.

Research on food system sustainability consistently shows plant-based diets have significantly lower environmental footprints. For people motivated by climate concerns, this adds another layer of meaning to daily food choices.

That sense of purpose matters for long-term adherence. It transforms eating from a chore into something that feels meaningful.

Final thoughts

So is veganism healthy long-term? The evidence says yes, with caveats.

A thoughtful, well-supplemented plant-based diet can absolutely support excellent health across decades. A careless one can lead to deficiencies and problems. The diet provides a framework. What you build within that framework determines the outcome.

The most honest answer is that veganism raises the floor on some health markers while requiring more attention in specific areas. It's not automatically healthier or automatically risky. It's a tool, and like any tool, results depend on how you use it.

If you're considering going vegan or wondering whether to stick with it, the research is genuinely encouraging. Just don't skip the B12, get your bloodwork done, and eat your vegetables. The boring advice is usually the best advice.

https://vegoutmag.com/lifestyle/gen-bt-is-veganism-healthy-long-term-experts-weigh-in/

How to follow a vegan diet without harming your health: advice from a nutritionist

From unn.ua

Dietitian Liudmyla Fedorchenko explained how to safely follow a vegan diet and prevent vitamin and mineral deficiencies. She emphasized the importance of regular tests and supplements to maintain the health of vegans 

November 1st marks International Vegan Day. Veganism is gaining popularity among Ukrainians, but at the same time raises many questions about its benefits and potential health risks. Liudmyla Fedorchenko, a gastroenterologist-dietitian at the Dobrobut medical network, told UNN journalist how to safely follow a vegan diet and for whom such a lifestyle might not be suitable.

Types of veganism

According to the specialist, there are several types of veganism. Strict veganism involves a complete rejection of any animal products. But there are also milder options - for example, lacto-ovo-vegetarians consume dairy products and eggs. Some occasionally allow themselves fish. She emphasizes that veganism is not just a type of diet, but a philosophy of life. "The doctor at the appointment does not try to convince a person to return to the usual menu. Our task is to warn about risks, timely identify deficiencies and make corrections," the specialist notes.

What are the risks?

Let's say everything is enough, a person eats normally, but gets tired. Why does she get tired? Because there may be a deficiency of certain vitamins. After all, animal products contain things that plant products do not, or are very difficult to absorb.

- says the expert.

Even with a balanced menu, deficiencies of certain vitamins and trace elements can occur. Fatigue, weakness, brittle nails, hair loss - these can be signs of a lack of iron, vitamin B12, omega-3 fatty acids, vitamin D, calcium, zinc, and selenium.

How to prevent deficiencies

To avoid health problems, the specialist advises regular blood tests every 3-6 months. "If a deficiency is detected, the doctor selects the necessary supplements. All necessary preparations exist now and are well absorbed. This way, you can maintain optimal levels of nutrients and prevent the development of diseases," she says.

At the same time, the expert admits that it is impossible to fully cover all the body's needs with only plant-based food, without using additional supplements. "Yes, plant products contain iron or protein, but their bioavailability is significantly lower. For example, iron from pumpkin is absorbed much worse than from meat," emphasizes Liudmyla Fedorchenko.

Typical mistakes of vegans and for whom such a diet is not suitable

The most common mistake is overly strict restrictions. "When the diet consists only of a large amount of plant fibre, bloating and abdominal discomfort may appear," explains the expert.

A vegan diet is strictly not recommended for pregnant women, children, and people with chronic diseases. Nutrition should be balanced in proteins, fats, and carbohydrates.

- added Liudmyla Fedorchenko.

Signs that the body cannot tolerate the diet

Among the signals that the body is exhausted:

• constant weakness and exhaustion;

• brittle nails;

• hair loss;

• worsening skin condition

Main advice from the dietitian

If you decide to switch to veganism, prepare in advance: get tested, and then gradually adapt your diet. After a few months, repeat the examination and, if necessary, take the recommended supplements. This way, the transition will be safe and conscious.

https://unn.ua/en/news/how-to-follow-a-vegan-diet-without-harming-your-health-advice-from-a-nutritionist