VEGAN HEALTH – Nutrients Vegans Need to Be Aware of

Carrots

While many people thrive on a vegan diet, there are also those who try and, either a week later, a month later or years later, give up because of concerns that their body was not getting the nutrients it needs. This was likely a very accurate diagnosis – our bodies usually give us very clear messages when they are lacking essential nutrients and care. However, the answer was not necessarily to return to eating meat or dairy. Because of habit, a long-time meat-eater may start to crave meat when, for example, her calorie intake is low or she is not getting sufficient protein or fat from her diet resulting in other conditions, like blood-sugar spikes and dips. An automatic impulse is to say, “Well, my body just needs meat to survive.” When someone is committed to reducing animal suffering, however, there are often other solutions to these non-vegan cravings. As George Bernard Shaw (1856 – 1950), a vegetarian playwright, advised:

“ Don’t attribute every qualm you feel to a breakdown of your constitution through want of meat.”

While it is true that all the nutrients we need to survive can easily be obtained from a plant-based diet, it is important to remember that how and where we find these nutrients will be different when we change our food intake habits and, therefore, an understanding of basic nutrition is crucial. In particular, certain nutrients require additional awareness to ensure that their intake is adequate.

Vitamin B12
Vitamin D
Calcium
Iodine
Iron
Magnesium
Zinc
Essential Fatty Acids

The Fit Vegan - Dr. Klaper's Health Study

Nutrition at a Glance

Important note: Micro v. Milli -- Check the letters after the RDA carefully. One microgram (mcg or ug) is a thousand times smaller than a milligram (mg).

NUTRIENT	DEFICIENCY SYMPTOMS	SOURCES	RDA
Vitamin B12	Confusion, irritability, low energy, inability to concentrate, extreme muscle fatigue, apathy, tingling and numbness in extremities, dementia, possible paralysis	B12 fortified foods (e.g., soymilk, ricemilk, cereal, etc.) Daily supplements Injection (in cases of deficiency or absorption problems) RedStar Nutritional Yeast	3 mcg
Vitamin D	Bone loss and fractures (becoming more evident over time). Rickets in severe cases.	Direct sunlight exposure. Fortified soy and grain milks. Supplements.	5 to 15 mcg (although recent studies are suggesting megadoses of 100 mcg)
Calcium	Osteoporosis. Poor blood clotting, nerve transmission, and muscle contraction. Hypertension (high blood pressure).	Seaweeds, nuts, seeds, beans, okra, blackstrap molasses, oranges, dandelion leaves, rutabaga and leafy greens (those low in oxalate).	Amount needed will vary for each person. Roughly 1000 mg are needed by those aged 19 to 50.
Iodine	Thyroid problems (including hypothyroidism) which, in turn, affect brain function and general organ function. Deficiency is extremely detrimental to a growing fetus.	Kelp and some other seaweeds. Iodized salt. Iodine supplements (best to take a whey-free kelp supplement)	150 mcg (200 mcg during pregnancy). Be careful of excessive intake
Iron	Eventual symptoms of anaemia will develop, including exhaustion, irritability, lethargy, and headaches.	Dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Also iron-fortified cereals, enriched bread, pasta, rice, soybeans, chickpeas, parsley, watercress, edible seaweeds and blackstrap molasses. Cooking with ironware.	14.4 mg on average for adults although may be up to 32.4 mg if pregnant, smoking or heavily menstruating.
Magnesium	Wide ranging, some symptoms include: muscle tension and soreness, constipation, urinary spasms, menstrual cramps, insomnia, anxiety, panic attacks, agoraphobia, numbness, and tingling. Magnesium deficiency is thought to play a role in a very long list of illnesses including heart disease, Multiple Sclerosis, and migraines.	Greens, nuts, seeds, unrefined grains, legumes, fruit.	Between 310 mg and 420 mg.
Zinc	Slow physical growth, poor appetite, hair loss and reduced ability to taste.	Whole grains, legumes, seeds, and nuts (sprouting, roasting, soaking and fermenting help to increase absorbability). Fortified foods such as grain and soy milks.	8 mg for women, 11 mg for men although some suggest up to 15 mg (careful though, excessive quantities can be harmful).
Essential Fatty Acids (Omega-6s and Omega-3s)	Poor wound healing, obesity, cancer, attention deficit disorder, inability to concentrate, cardiovascular disease, Type 2 diabetes, depression, dry and itchy skin, brittle hair and nails, joint pain	Omega 6 ~ sunflower seeds, safflower, hemp, grape seeds, pumpkin seeds, sesame seeds, walnuts, butternuts, corn, soybeans Omega 3 ~ seaweeds, microalgae flax seeds, hemp seeds, canola seeds, walnuts, butternuts, soybeans, dark green leafy vegetables. NB a vegan DHA supplement may be the best way to ensure proper EFA ratios	The ratio between Omega-6 and Omega-3 is actually as critical as the overall quantity. Recommended ratios vary from 1:1 to 10:1 (Omega-6:3).