Nutrition deficiencies in vegan diet: - These nutrients may be deficient in a vegan diet

A vegan diet is very popular these days. From common people to many celebs have started following a vegan diet. Only plant-based food is eaten on a vegan diet. From fruits, and vegetables to nuts, seeds etc. are made a part of the diet. A vegan diet is different from a non-vegetarian or vegetarian diet because it not only excludes non-veg food but also does not include animal-based products like cow's milk or honey etc.

It is believed that a vegan diet is very healthy because it is completely based on items obtained from nature. But sometimes following this diet for a long time may cause a deficiency of some nutrients. This happens because you do not get some nutrients on a vegan diet. So, today in this article, RituPuri, Dietitian of ESIC Hospital, Central Government Hospital, is telling you about some such nutrients, which you may be lacking while being on a vegan diet.

Vitamin B12

People who follow only vegan diets often become deficient in Vitamin B12. Vitamin B12 is found only in animal sources or in fortified milk. However, people on a vegan diet do not take both of these. In such a situation, it becomes necessary that you take supplements on the advice of a doctor to overcome the deficiency of Vitamin B12. Vitamin B12 is considered extremely important for nerve function and the production of red blood cells.

Iron

While following a vegan diet, there is often iron deficiency in the body. Plant-based products also contain iron, but it is non-heme iron, which is not easily absorbed in the body. Iron obtained from animal sources is quickly absorbed into the body. Therefore, to overcome iron deficiency, you should consume nuts, green leafy vegetables, seeds, etc. in large quantities.

Calcium

Milk and animal sources are considered good sources of calcium. But when you do not consume these things on a vegan diet, there is a possibility of calcium deficiency in the body. Calcium is very important for bones. Therefore, to overcome its deficiency, you should take fortified plant milk, tofu, kidney beans, chickpeas, green leafy vegetables etc. in abundance.

Omega-3 Fatty Acid

Omega 3 fatty acids are mainly found in fish or eggs. This is very important for heart and brain health. Therefore, when you are on a vegan diet for a long time, the body becomes deficient in omega-3 fatty acids. Generally, seeds or nuts contain Omega 3, but not as much as found in non-veg. To avoid Omega 3 deficiency in the body, you have to consume more nuts and seeds or you can also take the help of supplements.

Vitamin D

Vitamin D is mainly found in animal sources and milk. If these things are not in your diet then you may be deficient in Vitamin D. In such a situation, you must make mushrooms a part of your diet because Vitamin D is also found in it. Also, try to spend some time in sunlight.

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