Tag your friends following a vegan diet… After my latest post reviewing The G…
Tag your friends following a vegan diet… ???? After my latest post reviewing The Game Changers I wanted to give more information on some of the nutrients that most commonly become deficient when on a vegan diet. Deficiencies happen when you lack enough of specific nutrients but they can also happen more easily if you have a genetic predisposition to a deficiency (I become iron deficient easily for example).
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Speak to your doctor and dietitian about your individual requirements but here are some of the nutrients you will need to focus on.
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• Omega-3s. Plant based food sources include chia, flax and hemp seeds, flaxseed oil and walnuts. While these foods are very nutritious, unfortunately the conversion of the plant form of omega-3 (ALA) to the beneficial EPA and DHA by our bodies is low. For this reason people following a Vegan diet should consider taking an algal Omega-3 supplement. A pharmacist will be able to help you find once right for you.
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• Vitamin B12. B12 from plant sources comes in very small amounts and is often relatively unavailable to the body. Look for fortified soy milks, soy products and breakfast cereals or speak to your GP or Dietitian regarding a B12 supplement.
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• Iron. Sources include tempeh, beans (soya, pinto, kidney, lentils, chickpeas), pumpkin and sunflower seeds, wholegrains, fortified breakfast cereals, broccoli, kale, spinach and quinoa. Iron from plant sources (non-haem iron) is not well absorbed. Vitamin C consumed at the same time as non-haem iron helps absorb it, whereas phytates, oxalates, tannins and polyphenols inhibit absorption. Avoid drinking tea or coffee 1 hour before or 2 hours after your meals as compounds in them inhibit absorption.
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• Zinc. Similar to iron, zinc from plant foods is less available to the body than that from animal foods. Plant based sources of zinc include whole grains, tofu, tempeh, legumes, nuts, seeds, potatoes and fortified breakfast cereals.
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