Rise in animal conservation and the health benefits of vegan dieting has given a huge spike to its popularity and following, over the past year or so, its one of the many ways to eat healthy and perform at a high level.
However, the notion you must be vegan to be healthy is unfortunately a fallacy, many vegans and non-vegans assume eating animal products are inherently unhealthy.
People can find that they give up altogether in there attempts at healthy eating because they lack the will power to commit fully to a vegan lifestyle, Vegan diets with the proper supplementation and precautions csn produce some of the healthiest outcomes consistently, i suggest watching forks over knifes on Netflix (its very bias and a little preachy but the context is there)
In the suggestion of that the similar effects can be seen with diets containing animal produce which keep the dieter in the parameters of whole foods with a lot of vegetables, fruits, grains and monounsaturated fats. Vegan plus we call it.
As long as calories, food composition and the breakdown of macros are in there healthy ranges,having and consuming a wide variety of vegetables, fruits, grains and animal proteins are apparent for health which is why vegans must supplement the missing links in the diet listed below.
Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians
Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects.
Spend time in sunlight. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. …
Consume fatty fish and seafood. …
Eat more mushrooms. …
Include egg yolks in your diet. …
Eat fortified foods. …
Take a supplement. .
Omega-3 essential and long chain
Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, meaning you can only get it from your diet.
Long-chain omega-3 fatty acids: This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are not considered essential because your body can make them from ALA.
Long-chain omega-3 fatty acids play a structural role in your brain and eyes. Adequate dietary levels also seem important for brain development and reducing the risk of inflammation, depression, breast cancer, and attention deficit hyperactivity disorder (ADHD)
Plants with a high ALA content include flax seeds, chia seeds, walnuts, hemp seeds, and soybeans. EPA and DHA are mostly found in animal products like fatty fish and fish oil.
Getting enough iodine is essential for healthy thyroid Function which controls metabolism.
In adults, insufficient iodine intake can lead to hypothyroidism.
This can cause various symptoms, such as low energy levels, dry skin, tingling in your hands and feet, forgetfulness, depression, and weight gain (41Trusted Source).
Vegans are considered at risk of iodine deficiency, and studies report that vegans have up to 50% lower blood iodine levels than vegetarians
Half a teaspoon (2.5 ml) of iodized salt is sufficient to meet your daily needs.
Vegans who do not want to consume iodized salt or eat seaweed several times per week should consider taking an iodine supplement.
Iron is a nutrient used to make new DNA and red blood cells, as well as carry oxygen in the blood. It’s also needed for energy metabolism (45Trusted Source).
Too little iron can lead to anemia and symptoms like fatigue and decreased immune function.
Vegans with a low iron intake should aim to eat more iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds. Iron-fortified foods, such as cereals, enriched breads, and some plant milks, can further help
Calcium is a mineral that’s necessary for good bone and teeth health. It also plays a role in muscle function, nerve signaling, and heart health.
The RDA for calcium is set at 1,000 mg per day for most adults and increases to 1,200 mg per day for adults over the age of 50 (51).
Plant sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant milks or juices.
However, studies tend to agree that most vegans don’t get enough calcium (52Trusted Source, 53Trusted Source).
An often-heard remark among the vegan community is that vegans have lower calcium needs than omnivores because they do not use this mineral to neutralize the acidity produced by a meat-rich diet.
Zinc is a mineral that’s crucial for metabolism, immune function, and the repair of body cells.
An insufficient intake of zinc can lead to developmental problems, hair loss, diarrhea, and delayed wound healing.
Few plant foods contain high amounts of zinc. Moreover, zinc absorption from some plant foods is limited due to their phytate content. Thus, vegetarians are encouraged to aim for 1.5 times the RDA (54).
While not all vegans have low blood levels of zinc, a recent review of 26 studies showed that vegetarians — and especially vegans — have lower zinc intakes and slightly lower blood levels of zinc than omnivores (55Trusted Source).
To maximize your intake, eat a variety of zinc-rich foods throughout the day. These include whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds.
Soaking nuts, seeds, and legumes overnight, eating enough protein, and consuming fermented foods, such as tempeh and miso, also seems to boost absorption
Its recommended if you cant eat the foods listed then its best to supplement with a reputable brand to make sure your not having any deficiencies, one of the trade offs of being vegan from a performance perspective is shown to have an increasingly harder time putting on muscle mass and perhaps performing at a high standard in high level sports, studies have shown some correlation with performance increases in long duration or endurance sports though.
Most of the muscle gain pitfalls can be negated again by proper supplementation.
The easiest way to control the outcome of a healthy diet is a wholefoods diet well programmed, but for those concerned with animal suffering, the trade off for having to more carefully supplement your diets is worth while.
if you choose to be vegan, be it for ethical reasons or environmental, now knowing that it requires more work form best overall outcomes and in the knowledge it will not just automatically improve health or fitness, it again comes down to a system of trade offs.
With the popularity of the vegan diet and the capitalist society we live in there are plenty of food industry giants creating processed junk foods options.. ever ask yourself how they get the burgers to not fall apart??
Its very easy these days to be a vegan and still eat terribly, there are upsides as they cover protein nutrition deficiencies with mycoprotien ( a fungus based protein that is digested and absorbed as well as any animal protein as well as it being a complete source.)
Being vegan for ethical or ecological reasons and for health are all very good idea, the meat only eaters can learn a thing or two about the benefits of the diet, but the idea that you cannot be healthy eating animal products is just simply not true, its a fact you are going to have to come to terms with.