By Abigail Carroll. Vegetarian Diet. At Saturday, May 04th 2019, 21:55:00 PM.
A vegan diet is linked to several other health benefits. However, more research is needed to determine causality. Favoring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone, not only vegans.That said, those following poorly planned vegan diets are particularly at risk of certain nutrient deficiencies.In fact, studies show that vegans are at a higher risk of having inadequate blood levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc.
A 30 g portion of dried fruit counts as 1 of your 5 a day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy. Good sources of vitamin D for vegans include: exposure to sunlight, particularly from late March/early April to the end of September – remember to cover up or protect your skin before it starts to turn red or burn (see vitamin D and sunlight),fortified fat spreads, breakfast cereals and unsweetened soy drinks (with vitamin D added), vitamin D supplements. Read the label to ensure the vitamin D used in a product is not of animal origin.
Iodine is a part of thyroid hormones, which assist regulate metabolism, growth, and function of key organs. Vegans may not get adequate iodine and may be at danger of deficiency and possibly even a goiter. In addition, foods such as soybeans, Cruciferous vegetables, and sweet potatoes may develop a goiter. However, only 1/4 teaspoon of iodized salt a day gives a significant amount of iodine. One plan to transition to a vegetarian diet is to slowly reduce the meat in your diet while increasing fruits and vegetables. Here are a few suggestions to help you get started: