A vegan diet is one that excludes entirely any form of animal-based food item.This includes eggs, dairy sources and fish. This diet therefore comes with a number of nutrient intake limitations especially in regard to nutrients found mostly in the associated food products, of which we will discuss in this post.
Common nutrients likely to be deficinet in a vegan diet are:
Vitamin B12/ccobalamin is an important nutrient almost exclusively obtained from animal-sourced foods like meat,eggs, fish and dairy products. Since vegans do not consume any animal products including eggs and dairy food sources, they are predisposed to Vitamin B12 deficiency as their complete plant-based diet lacks Vitamin B12.
Vitamin D3 (cholecalciferol)-
Vitamin D is also another important nutrient with numerous functions in your body.And whereas it can be obtained from sunshine, an inadequate exposure to sunshine alongside the inlcusion of a vegan diet poses higher risks for this vitamin’s deficit. In particular, a vegan is more likely to lack Vitamin D3 that is only found in animal foods as opposed to Vitamin D2 (ergocalciferol) , which is found in plants.
Heme iron is contained only in animal food sources. With a vegan diet, one is at an increased risk of iron deficiency. Firstly, because heme iron is not found in plants, and also because the absorption of non-heme iron, which is found in plants is limited due to anti-nutrients also found in plants. As such, vegans are more susceptible to anaemia compared to others who consume animal food sources.
Although, this can be managed by incorporating an abundant intake of non-heme iron.
Calcium is mainly contained in dairy products,hence a vegan is at risk of deficiency if he does not consume sufficiently the calcium from plant sources.
Iodine-It is contained mainly in seafood and dairy sources. A vegan diet is likely to have limited quantities of iodine.
Zinc-It is contained in both animal and plant sources though the zinc in plants is poorly absorbed due to anti-nutrients such as phytic acid that are found in plants.\
To ensure nutrient adequacy with a vegan diet, the supplementation of Vitamin B12 is highly recommended. Including a diversified diet with the various plant sources such as nuts, legumes and vegetables ensures intake of the various nutrients.