How to be vegan and stay healthy

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A varied diet and several vitamins - and you don't have to worry about anything.

Is it good to follow a vegan diet?

The vegan diet is one of the varieties of vegetarianism in which not only meat and fish are excluded, but also dairy products and eggs. At the same time, the consumption of vegetable fats and sugar is not limited.

The vegan menu includes many vegetables, fruits, grains and legumes, nuts and seeds. These foods provide healthy fiber, folate, vitamins C and E, a wide range of antioxidants, potassium and magnesium.

Thanks to its abundance of health benefits, the vegan diet:

• Helps maintain a healthy weight … Avoiding meat and milk does not guarantee an excellent figure, since you can gain excess weight on rice as well. But statistics show that vegans have, on average, a lower body mass index than all other vegetarians and omnivores, and also gain less weight with age. One study found that eating a vegan diet each year reduced the risk of gaining excess weight by 7%.
• Reduces the risk of cardiovascular disease … Compared to omnivores, vegans have lower blood pressure and cholesterol levels, which have a positive effect on heart and vascular health. In addition, they consume more nuts, which is also good for the heart.
• Reduces the risk of different types of cancer … Red meat consumption is associated with an increased risk of bowel, liver and lung cancers, milk - with breast and prostate cancer, eggs - with pancreatic cancer. By removing these foods from the diet, you will reduce the risk of earning cancer.

At the same time, the rejection of animal products can cause a deficiency of some nutrients that are either absent in plant foods, or are contained in it in a poorly digestible form.

What may be missing on a vegan diet

Protein

Protein is essential for healthy bones, maintaining muscle mass - especially in old age - and maintaining normal blood pressure. A sufficient amount of protein in the diet provides a feeling of fullness,,,,,, and helps maintain a high metabolic rate due to nutritional thermogenesis - the expenditure of energy for digesting food.

In Russia, women are recommended to consume 58–87 g of protein per day, men - 65–117 g. In the United States, the norms are 0.8 g of protein per 1 kg of body weight per day. If you play sports, the amount of this macronutrient should be even higher - from 1, 2 to 1, 8 g of protein per 1 kg of body weight.

Avoiding animal products reduces protein intake, but the average values remain within the normal range. According to a study, vegans consume about 60-82 g of protein per day - or 0.9 g per kg of body weight. Mainly from legumes, grains and nuts.

The problem is that plant sources contain anti-nutrients - trypsin inhibitors and phytic acid - that interfere with protein absorption. Therefore, vegans may need more protein, especially if they exercise.

Vitamin B12

It is a water-soluble vitamin that is essential for blood formation, neurological function, and DNA synthesis in cells. Adults are advised to consume about 2.4 mcg of vitamin per day, and women during pregnancy and lactation even more - up to 2.8 mcg per day.

Since B12 is not found in plant foods, vegans are especially vulnerable to B12 deficiency. A lack of B12 can lead to macrocytic anemia, in which red blood cells grow in size and cannot carry enough oxygen. In addition, a lack of vitamin A can cause irreversible damage to nerve cells.

Deficiency symptoms include fatigue and weakness, constipation, loss of appetite, and weight loss. Nervous system problems can also occur: numbness and tingling in the hands and feet, difficulty maintaining balance, depression, confusion, dementia, and memory impairment.

Neurological symptoms can occur without anemia, which is especially dangerous. Without timely intervention, this can lead to irreversible damage to nerve cells.

What's more, the high amounts of folate found in a vegan diet may mask a B12 deficiency and worsen the neurological damage caused by a deficiency of this vitamin.

Calcium and Vitamin D

Plant sources contain no less and sometimes more calcium than animals. Tahini sesame paste, soy tofu, hazelnuts and almonds, parsley, spinach and bok choy are all really high in calcium.

The problem is that in addition to this beneficial substance, nuts, seeds and greens contain phytic acid and oxalates, which disrupt the absorption of protein and calcium. In addition, for the absorption of calcium, vitamin D, or calciferol, is needed, which is produced in the skin under the influence of ultraviolet radiation and enters the body with food.

There are two forms of vitamin D: ergocalciferol (D2) and cholecalciferol (D3). The latter is better, absorbed in the intestines and is found in animal products: egg yolks, fish, fish and beef liver. Ergocalciferol is found in mushrooms, but it can be difficult to catch up with the vitamin norm with this product.

The daily intake of vitamin D for an adult is 15 micrograms, and few omnivores consume enough of this substance. Vegans, on the other hand, do not get a fourth often from what omnivores consume: their vitamin D level is about 0.88 mcg per day.

Lack of calcium and vitamin D in the diet increases the risk of bone loss, fractures, muscle cramps, and dental problems.

Omega-3 unsaturated fatty acids

These are essential fatty acids that are not synthesized in the body and must be ingested with food.

A vegan diet does not provide enough docosahexaenoic (DHA) and eicosapentaenoic (EPA) fatty acids found in fish and seafood. These fatty acids are used to build signaling molecules and cell membranes, keep the nervous system healthy, and help fight inflammation in the body.

Plant-based sources (flax seeds, walnuts, flaxseed and canola oils) provide only one omega-3 fatty acid, alpha-linolenic acid. It can be converted to other essential fatty acids, but in very small quantities: only 5% in EPA and 0.5% in DHA.

Iron

Iron is part of hemoglobin, a protein that binds oxygen and carries it to tissues. Lack of iron in the diet can lead to the most common type of anemia - iron deficiency.

This condition manifests itself in the form of weakness and shortness of breath from physical activity, decreased mental performance, and intolerance to cold. Also sometimes there is inflammation of the tongue and difficulty swallowing.

Iron in plant sources is present in a non-heme form, which is absorbed by the body much worse than heme iron from animal products.

In general, vegans have lower levels of ferritin, a protein complex that stores iron and releases it as needed, lower than omnivores. In one study, 40% of young and 12% of older women on a vegan diet had rates of iron deficiency. True, only 4% of the participants had iron deficiency anemia.

How to structure your meals to stay healthy

To get the most out of your vegan diet and avoid nutrient deficiencies, follow these guidelines.

Take B12 Supplements

Vitamin B12 supplements can be provided as capsules, spray, lozenges, and chewable tablets. Sometimes manufacturers indicate that lozenges and sublingual lozenges promote better absorption of the vitamin, but this is not supported by scientific data.

As for the form of the vitamin, methylcobalamin, adenosylcobalamin, hydroxycobalamin, and cyanocobalamin are found in supplements. The first three forms are identical to B12 in the human body and are equally good at helping to get rid of this vitamin deficiency.

Cyanocobalamin is often used for food fortification and is absorbed as well as other forms, but is excreted much faster. You can supplement your diet with fortified breakfast cereals, inactive yeast, and plant-based milk, but don't rely on them.

And do not be afraid to combine such foods with a vitamin intake: from 500 mcg of the supplement, only about 10 mcg is absorbed, so you are unlikely to earn an overdose.

Consuming supplements and vitamin-fortified foods more than four times a week significantly reduces the risk of a B12 deficiency.

Choose a variety of protein sources

In addition to the amount of protein, its amino acid composition also matters. Plant-based protein sources contain all 20 amino acids, including 9 essential ones, which are not produced in the body and must be supplied with food.

But to get enough of them, you need to combine a variety of legumes, seeds, grains, and nuts in your diet. Pay attention to the following products:

• Quinoa is a nut-flavored grain that contains a well-balanced combination of nine essential amino acids and provides more magnesium, iron and zinc than wheat and corn.
• Tofu - a soy milk product with a neutral taste. It is an excellent source of protein and omega-3 fatty acids.
• Tempe - A solid product made from fermented soybeans, often with seeds and grains. In terms of amino acid composition, it is superior to unfermented soy.
• Spirulina - Green algae, which is often used as an additive, can be sold in powder or tablets, and can be found in bars, soups and salads. In addition to its high (up to 70%) protein content, it is also rich in vitamins A and B12, iron.
• Chia seeds - often added to cereals and salads, baked goods or smoothies. The product contains about 16 g of protein per 100 g of the product, it is rich in omega-3 fatty acids, vitamins and minerals.
• Rice and legumes … Brown and white rice is rich in the amino acid methionine, but does not contain enough lysine. Legumes, on the other hand, are rich in lysine but contain little methionine. By alternating these foods in your diet, you will get all the amino acids you need. One serving of rice or legumes (239 g) provides 12 g of protein.
• Hummus - a dish made from chickpeas and sesame paste, which serves as an excellent source of protein, amino acids lysine and calcium. And if you combine it with wheat pita bread, you get a complete source of essential amino acids.

Various types of nuts are also rich in protein and healthy fats. Alternate between them in your diet and you don't have to worry about the amount of protein.

Eat calcium-rich foods

In addition to calcium-rich plant sources (green vegetables, tofu, tahini sesame paste), try foods fortified with this macronutrient: cereals, soy and rice milk, orange and apple juice. Calcium carbonate in soy drinks and calcium malate in juices are as absorbed as calcium from cow's milk.

Also, strive to consume more vegetables and fruits: they provide an alkaline environment that prevents calcium excretion from the body and improves bone health.

For example, one study found that regular consumption of green vegetables rich in vitamin K reduced the risk of hip fracture by 45%.

Take Vitamin D Supplements

Calcium-fortified soy milk and rice milk also often contain vitamin D for better macronutrient absorption. One cup contains 2, 5–3, 6 mcg of vitamin.

In winter, when the sun is not enough, you can take a supplement with 5-10 mcg of vitamin D. This is especially important for older people who are at increased risk of fractures.

You can also look for mushrooms that have been exposed to UV light to increase vitamin D2. One serving contains about 9 mcg of the vitamin.

Consume foods with omega-3 fatty acids

A lot of alpha-linolenic acid is found in chia and flax seeds, walnuts, rapeseed, hemp and flaxseed oils, soy products, and algae. Soy milk fortified with docosahexaenoic acid is also sold.

Eat food rich in iron

A lot of iron is found in beans, black beans and soybeans, spinach, cashews, oatmeal, and kale. Also aim to consume foods rich in vitamin C - it improves the absorption of non-heme iron.