We’ve all heard how wonderfully healthy a vegan diet can be and the benefits you can reap from it, but if you aren’t careful you may find yourself facing some vitamin deficiencies.
The biggest mistake people make when switching to a vegan diet is that they don’t pay attention to the foods they are eating and their nutrient levels. I hear so often that people went back to eating meat and dairy because they got sick on a vegan diet. If you know what different foods offer, eat balanced meals and even take quality supplements when necessary you can live a healthy, happy life.
Let’s talk about some of the issues that can arise if you aren’t careful.
The most commonly known deficiency among vegans and raw foodists is B-12. Not getting enough B-12 can lead to serious health problems like anaemia, permanent nerve damage, memory loss and depression. Unfortunately, plant-based sources of B-12 like algae or spirulina have proven to be unreliable due to the presence of B12-analogues that actually interfere with B-12 metabolism in the body. Luckily there are some raw vegan B-12 supplements on the market that can help you maintain the proper levels.
Vitamin K-2 is essential for bone health and can easily be found in animal-based foods, but we don’t want to deal with any of that nasty stuff, so an excellent way to get your dose of K-2 is with natto. Natto is a fermented soy bean that boasts the highest source of plant-based K-2 and has been used in traditional Japanese diets for thousands of years. Sauerkraut is another good source of K-2, but not as potent as natto.
Vitamin D is another deficiency that can arise on a vegan diet, especially in the winter months. Most fair-skinned people can soak up enough Vitamin D by spending a few minutes in the sun, but if you’re darker-skinned or live in a climate where you don’t get sunshine as often you may need to look for other sources. Mushrooms are the best plant-based source for Vitamin D. If you aren’t a fan of this fun little fungus, you may need to look towards a supplement.
Contrary to popular belief, you can get enough iron from plant based sources, no animals need to be harmed in order for you to stay strong and energized. The plants that pack the most iron-rich punch are leafy greens, chickpeas, sesame seeds and raw cacao. Incorporate these into your everyday diet and you’re set.
Lack of magnesium can cause weakness, high blood pressure or depression. You can easily get your fair amount by eating raw nuts such as almonds, peanuts and hazelnuts. Avocados and bananas are excellent sources as well.
As with any diet you choose, do as much research as possible to make sure you are getting the right amounts of vitamins and minerals and remember to listen to your body!
Though you can get everything you need from a plant-based diet (the only exception is B-12), it never hurts to add in some well-rounded supplements that make it easy to get full-spectrum vitamins and minerals. A couple of my favorites:
Healthforce Nutritionals is an excellent source for raw, vegan, bio-compatible nutritional superfoods. They have a variety of products to provide added nutrients to your diet simply and easily.
Sunwarrior Vitamin Mineral Rush is a fast absorbing liquid complete multi-vitamin supplement that I use often in my recipes for an extra boost of healthy goodness.
