New Delhi: Going vegetarian is one thing, but going vegan is completely different as this diet involves going dairy-free as well. While this diet is known to reduce carbon footprint of an individual and it offers health benefits such as weight loss, healthy heart and diabetes management, along with better mental health, there are some risks involved as well. Ever wondered how going vegan can take a toll on your health?
What are the health risks of going vegan?
In an interaction with News9Live, Harendra Dubey, Dietician at Sharda Hospital, spoke about the effects of going vegan and how one can start following the regimen safely. The expert said that a strict vegan diet, while providing numerous health benefits, can sometimes lead to certain nutritional deficiencies due to the exclusion of all animal products. However, with careful planning and knowledge, these deficiencies can be prevented.
Here are some common deficiencies and ways to prevent them:
Vitamin B12 is important for nerve function and blood cell production. Therefore, Consume B12-fortified foods such as plant-based milk, cereals, and nutritional yeast.
Iron is Vital for the production of hemoglobin and red blood cells. Through plant source we can get iron from beans, lentils, chickpeas, tofu, quinoa, and spinach. Pair iron-rich foods with vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers to enhance absorption.
Omega-3 Fatty Acids is for brain function and cardiovascular health. Deficiency can lead Dry skin, depression, poor memory, heart problems. Consider algae-based supplements, which provide direct sources of DHA and EPA, the active forms of omega-3s.
Calcium is important for bone health. So consume leafy greens, almonds, sesame seeds, and figs.
Protein is essential for muscle repair, which is also found in foods like legumes, beans, tofu, tempeh, seitan, quinoa, nuts, and seeds.
The expert said that a strict vegan diet, while providing numerous health benefits, can sometimes lead to certain nutritional deficiencies due to the exclusion of all animal products. However, with careful planning and knowledge, these deficiencies can be prevented. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
