Have you decided to take the step towards a vegan diet or are you already on this path? It's an excellent initiative and a lifestyle choice that can be very beneficial for your health. But how can you eat vegan without deficiencies? This is a question many people ask themselves, especially when they begin adopting this type of nutrition. You may be surprised to learn that it is entirely possible to eat vegan without suffering from nutritional deficiencies. It simply requires a little planning and knowledge of your body's nutritional needs.
What is a deficiency?
A deficiency occurs when a person does not receive enough of an element essential for proper functioning. This can include nutrients, vitamins, minerals, or other substances necessary for growth, development, and maintenance of health.
Deficiencies can have adverse consequences on the body's health and well-being. Symptoms of deficiency vary depending on the missing element, but can include general weakness, decreased immunity, growth disorders, cognitive problems, and many others.
Vitamins and minerals: the lifeblood of war
When we talk about vegan or plant-based diets, one of the first things that comes to mind is the question of vitamins and minerals.
Vitamin deficiencies can have numerous health consequences, as vitamins play essential roles in many biological functions. For example, a vitamin A deficiency can lead to vision problems, increased susceptibility to infections, skin problems, and impaired growth. A vitamin D deficiency can cause muscle weakness, brittle bones (osteoporosis), growth problems in children, and increase the risk of autoimmune diseases. A vitamin E deficiency can cause neurological problems such as impaired coordination, vision problems, and skin problems. A vitamin K deficiency can lead to blood clotting problems, increasing the risk of excessive bleeding. A vitamin C deficiency can cause scurvy, characterized by fatigue, bleeding gums, joint and muscle pain, and general weakness. A deficiency in B-complex vitamins can have various consequences depending on the specific B vitamin, such as skin problems, neurological disorders, anemia, digestive problems and more.
In any case, vitamin deficiencies weaken the immune system, increase the risk of disease, slow wound healing, and can impact growth and development.
Where to find vitamins?
Some vitamins, such as vitamin B12, are predominantly found in animal products. However, it is entirely possible to meet your vitamin and mineral needs while being vegan and thus avoid the risk of deficiency. You can turn to fortified products (such as certain plant-based milks, cereals, or nutritional yeasts) or specific dietary supplements. It is also possible to find vitamin B12 in certain fermented vegan foods or certain types of algae.
Other vitamins can be found in vegetables, seeds, fruits, and legumes.
Please note that our vegan meals are balanced in micronutrients, they contain 20% of an adult's daily vitamin and mineral needs (vitamin A, vitamin D, vitamin E, vitamin C, vitamin B1, B2, B3, B5, B6, B8, B9, B12, vitamin K). This is to avoid nutritional deficiencies and maintain good health.
Proteins: essential for our body.
Protein deficiency can have significant consequences on the health and functioning of the body, as proteins play an essential role in many biological processes. Some of the consequences of protein deficiency include: loss of muscle mass, stunted growth, weakened immune system, skin problems, fatigue and weakness, and hormonal disorders.
Where to find protein when you are vegan?
For vegetarians, it is possible to consume eggs, for example. However, for vegans, it is impossible to consume any animal product. Protein can therefore be another point of concern for having a good protein intake and thus maintaining good health. Indeed, animal flesh is often considered the main source of protein. However, there are many sources of plant-based protein that can completely replace meat and contain all the essential amino acids.
For example, legumes (lentils, chickpeas, kidney beans, etc.) are rich in protein. They also contain a lot of fiber, which is beneficial for digestive health. Whole grains, nuts and seeds, tofu, and tempeh are also good sources of protein. Finally, spirulina is a protein-rich algae, containing 65g of protein per 100g serving, twice as much as soy.
Our vegan meal bars are rich in protein. One bar contains 23g and all the nutrients your body needs.
Iron: How to avoid deficiencies when you are vegan?
Iron is a mineral essential to our bodies and our health. It is necessary for the formation of red blood cells and the transport of oxygen in the blood. Some of the consequences of iron deficiency include anemia, fatigue and weakness, cognitive problems, cardiovascular problems, and a weakened immune system.
Where to find iron?
Iron is often associated with meat consumption. Fortunately, there are many vegan sources of iron.
Legumes, chia seeds, spinach, bulgur, quinoa, and dried fruits are excellent sources of iron. To promote the absorption of non-heme iron (the iron found in plants), it is recommended to consume foods rich in vitamin C at the same time. For example, freshly squeezed orange juice or a kiwi fruit for dessert can help with iron absorption and thus avoid iron deficiency.
Zinc: a mineral not to be overlooked
Zinc is another important mineral for our bodies. It is involved in protein synthesis, DNA production, and immune system function. Zinc also plays an important role in the metabolism and absorption of vitamins A, B, E, and C. Zinc deficiency can also weaken immunity, cause reproductive and gastrointestinal problems, and impair the senses.
Where to find some?
It's often associated with eating meat and seafood. Fortunately, it can also be found in many vegan foods. Legumes, seeds (such as pumpkin or sesame seeds), nuts, whole grains, and certain vegetables (such as spinach or mushrooms) are good sources of zinc.
Omega 3 and Iodine: Nutrients to Watch Out For as a Vegan
Iodine and Omega 3 are two essential nutrients for our bodies, often found in animal products like fish. However, a vegan diet also offers the opportunity to meet these needs.
Omega 3 fatty acids are essential for our body, they contribute to the proper functioning of the cardiovascular system and brain development.
Iodine, on the other hand, is necessary for the production of thyroid hormones.
Iodine deficiency can lead to thyroid problems.
Where to find Omega 3?
They are generally found in oily fish. However, flax seeds, chia seeds, walnuts, and certain vegetable oils like canola oil are very good plant-based sources of Omega 3.
Where to find iodine?
While seafood is rich in iodine, it can also be found in plant-based foods. Seaweed is an excellent source of iodine. However, it should be consumed in moderation, as too much can lead to excess iodine. Potatoes, green beans, and vegan seafood are also good sources of iodine.
Calcium: our bones' best friend.
Calcium is a major component of bone and dental structure. It contributes to the formation, development, and maintenance of bones and teeth throughout life. It also contributes to muscle contraction: when muscles are stimulated, calcium ions are released, triggering muscle contraction. It is necessary for blood clotting. It has many other essential functions for the human body.
Where to find calcium?
Unlike vegetarians who can eat dairy products of animal origin, people following a vegetarian, vegan, and all-animal dairy diet can also avoid calcium deficiency in their diet by wisely choosing calcium-rich plant foods.
- Vegetables such as broccoli, kale, collard greens, spinach, and bok choy
- Tofu made from calcium-enriched soy milk,
- Plant-based dairy products: soy milk, almond milk, oat milk, and cashew milk, are often fortified with calcium and other nutrients,
- Almonds, sesame seeds (tahini), chia seeds and flax seeds, white beans, chickpeas and lentils, dried figs, certain varieties of seaweed, such as wakame and kombu.
Food supplements: a valuable help when you are vegan?
Despite a varied and balanced diet, some people who adopt a vegan diet may struggle to meet all their nutritional needs. In this case, dietary supplements can be a valuable aid in avoiding deficiencies.
Dietary supplements can be a solution to cover the needs of vitamin B12, iron, zinc or Omega 3. However, he insists that they should be used in addition to a healthy and varied diet and not as a replacement.
It's important to note that not all dietary supplements are created equal. Some may contain animal-derived ingredients. Therefore, it's essential for vegans to read labels carefully and choose a supplement that fits their lifestyle.
Adaptation and balance, the keys to a healthy vegan diet
It's entirely possible to eat vegan without experiencing deficiencies. It just requires a little adaptation and knowledge about the different vegan foods that can meet your nutritional needs. It's also important to ensure you eat a varied and balanced diet to cover all your vitamin and mineral needs and avoid deficiencies.
Also, remember to seek medical advice from a healthcare professional if you have any concerns about your diet. They can help you adjust your diet based on your specific needs and reassure you that your diet is balanced.
In summary. Veganism, a lifestyle choice that requires discipline.
Eating vegan without deficiency is entirely possible, provided you are informed and know how to adapt your diet. A vegan diet can be very rich and diverse, including a wide variety of fruits, vegetables, grains, legumes, and nuts. However, some people may need dietary supplements to meet their nutritional needs, particularly vitamin B12.
It's essential to consult a health and nutrition professional before starting a vegan diet, especially if you have specific needs or health concerns. A nutrition professional can guide you and help you make the right food choices so you can fully enjoy the benefits of this lifestyle without risking deficiencies.
Finally, it's important to remember that veganism is more than just a way of eating; it's a true way of life that goes beyond the plate and includes the rejection of all forms of animal exploitation. These ethical and responsible reasons require a certain rigor, but can bring many benefits, both for the individual and for the planet.
