Vegan and vegetarian diets are certainly in fashion, and more people are switching than ever before. Some people choose to go plant-based for environmental reasons, while others are adopting these diets for their health benefits.
Surprisingly, studies have shown that vegetarians and vegan diets are associated with a lower body mass index (BMI) and a lower risk of certain diseases such as cancer, type 2 diabetes, and heart disease. There is none.
However, while a plant-based diet may have many health benefits, it can also cause malnutrition without some planning. In fact, one study found that about 28% of vegans and 13% of vegetarians show one or more undernourishments. This is because many plant-based diets do not contain high levels of certain nutrients such as vitamin B12, omega 3 fatty acids, iodine, calcium, selenium, iron and zinc.
Studies have shown that veganism is associated with significantly lower intakes of vitamin B12 and calcium, especially in people who do not take vitamin supplements. This group also has lower intakes of selenium, zinc, vitamin D, and iodine.
A vegetarian diet may contain slightly higher levels of amino acids, B12, calcium, and protein compared to a vegan diet, but with lower intakes than if you follow an omnivorous diet. There is a possibility.
Appropriate planning
Vitamins and minerals are important for good health. For example, vitamin B12 is important for brain function and red blood cell production. However, since our body does not naturally produce many important vitamins and minerals (including vitamin B12, iron, selenium and iodine), it is essential to get them from the foods we eat.
However, inadequate intake of these important vitamins and minerals can lead to deficiency. These can cause a variety of side effects, including excessive fatigue and fog in the brain. If left untreated, it can cause serious neuropathy, skeletal and blood disorders over time.
If you are thinking of switching to a vegetarian or vegan diet, here are some things to consider to avoid vitamin deficiency:
- Seek expert advice Plan your diet to make sure you have all the essential nutrients you need, especially if you’re moving from a vegetarian diet to a vegan diet, if you’re pregnant or may become pregnant, or if you’re over 60 years old. Of age that will help you.
- Focus on your nutrients. Aim to choose plant-based foods that are fortified with important vitamins and minerals, or foods that are naturally high in important nutrients. For example, Brazil nuts are rich in selenium, while seaweed is an excellent source of vitamin B12 and iodine.
- Eat a variety of meals. This is especially important when it comes to plant-based proteins that you eat to ensure you get all the essential amino acids from your diet. Foods containing these include lentils, legumes, legumes, soybeans, tofu, nuts and seeds.
- Pair specific nutrients. Certain nutrients can help others to be better absorbed by the body. For example, Vitamin C can increase the absorption of iron. Vitamin B12 supplements should be taken with food so that the body can absorb them more easily.
- Keep an eye on your health. If you begin to experience fatigue, memory loss, and even depression, it can be a sign of vitamin deficiency. Always consult your doctor before taking any supplements to make sure you are taking the correct supplements.
If you need to use a vitamin supplement, be sure to look for a supplement labeled GMP certified as it contains the right nutrition. However, long-term use of supplements can have drawbacks, such as costly interaction with certain medications.
There is also the risk of oversupply, which can lead to the accumulation of certain unmetabolized nutrients in our body. It is currently unknown how common this is and what the long-term consequences will be. For all these reasons, it’s important to talk to your doctor before taking any supplements.
A well-planned plant-based diet can be good for both your health and the planet. However, it is important to pay attention to the foods and nutrients you may be eating to avoid a shortage of essential nutrients.
Martin Warren, Chief Scientific Officer and Group Leader, Synthetic Biology and Biosynthetic Pathways, Quadram Institute; Kourosh Ahmadi, Leader of Precision Nutrition at Sally University. Liangzi Zhang, a research scientist in food composition and dietary evaluation at the Quadram Institute, and Maria Traka, a research leader at the Personalized Nutrition and Gut Microbiome at the Quadram Institute.
This article has been republished from Conversation under a Creative Commons license. Please read the original article.
..
