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Below are just a few delicious plant-based recipes that can help you on your path to good health. Physicians Committee experts review and author our health and nutrition fact sheets to help you thrive on a vegan diet.
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: Vegan nutrition facts| Plant-Based Diets | It may also be necessary to eat vitamin D2 fortified foods or to take a vitamin D supplement. Look for the plant-derived vitamin D2 in fortified foods and supplements, avoid vitamin D3 as it is animal derived. The recommended daily intake for vitamin D is IU. Much of the salt used in USA and Canada is iodized to prevent deficiencies. In other countries such as the United Kingdom, the salt isn't iodized, cattle feed is iodized and iodine is absorbed through the consumption of meat and dairy. Vegans living in the United States or Canada a will likely meet the iodine requirement, however vegans living in other countries should consider supplementation. Iodine can be supplemented with kelp capsules, but be sure to read the ingredients thoroughly as most varieties only require you to take a few tablets per week. Eating a balanced and healthy diet including a wide variety of foods, and eating enough calories to support energy requirements should ensure sufficient intake of protein, calcium, and iron. It's very important to include reliable sources of vitamin B12, vitamin D, and iodine in your diet, this can easily be attained by consuming an appropriate mix of fortified foods, vitamin B12, vitamin D2, and kelp supplements, or by taking a good vegan daily multivitamin. Multivitamins can be seen as a sort of healthy eating insurance. Most of the time you'll want to do your best to eat a balanced, nutrient-rich diet, but taking a multivitamin will ensure that you aren't lacking any nutrients, even if if you aren't eating as well as you'd like to be. subscribe Search. menu icon. Facebook Instagram Pinterest Tumblr Twitter. search icon. Home » Vegan Resources A balanced, well-planned vegan diet will successfully meet the nutrient requirements of almost anyone, at nearly any age group. Protein Almost all foods contain at least a small amount of protein. RDI: 0. Plant-based protein sources: ½ cup chickpeas: 7 g ½ cup lentils: 9 g ½ cup firm tofu: 10 g 1 cup quinoa, cooked: 8g ¼ cup almonds: 7. Iron Many plant foods are naturally high in iron, and there are a lot packaged foods such as cereals, meat substitutes, and commercial breads that are fortified with additional iron. Some ways that you can help to increase iron absorption are: Cook in stainless steel or cast-iron cookware Consume iron containing foods with vitamin C containing foods Eat sprouted grains and seeds Soak beans before use Choose roasted nuts over raw nuts Eating fermented foods The recommended daily intake of iron is RDI: Foods naturally containing iron: 1 medium baked potato: 1. Calcium Including enough calcium in a vegan diet can be achieved either by eating a balanced diet full of nutrient dense foods, by incorporating calcium fortified foods, or by taking a supplement. Vitamin B12 Vitamin B12 is created by bacteria and fungi. RDI: 2. Vitamin B12 fortified foods: 2 tablespoon fortified large flake nutritional yeast: 8 mcg 1 cup fortified soy milk: 3 mcg 1 veggie burger: 1. Vitamin D Few foods naturally contain vitamin D. RDI: IU Vitamin D2. Vitamin D2 fortified foods: 1 cup fortified soy milk: 2oo IU 1 cup fortified cereal: IU 2 teaspoon vegan margarine: IU 1 serving instant oatmeal: IU. org Search Search. Greger's Live Presentations. How Not to Age How Not to Die How Not to Diet How Not to Die Cookbook How Not to Diet Cookbook How to Survive a Pandemic View All Books. Explore NutritionFacts. org Audio Podcast Webinars Blog Recipes Guides and Handouts Speaking Dates How to Live Longer Daily Dozen Digest Daily Dozen Challenge Host a Screening Plant-Based Living Series Optimum Nutrient Recommendations. E-Mail Subscriptions Volunteer Newsletter Facebook Twitter Instagram Pinterest YouTube Vimeo. Donate Volunteer Our Supporters Donor Rewards and Recognition. About NutritionFacts. org Meet the Team Frequently Asked Questions Our Values. All Videos for Vegans DHEA: What Is It and What Are Its Benefits? Acid Reflux Medicine May Cause Osteoporosis Stomach acid—blocking proton pump inhibitor drugs—PPIs with brand names like Prilosec, Prevacid, Nexium, Protonix, and AcipHex—appear to significantly increase the risk of bone fractures. How Not To Age — Live Presentation In this live lecture, Dr. Soy Foods for Menopause Hot Flash Symptoms Soy can be considered a first-line treatment for menopausal hot flash and night sweat symptoms. The Supplement Shown to Slow Age-Related Hearing Loss Some studies found that higher levels of folate in the blood seem to correlate with better hearing, so researchers decided to put it to the test. Age-Related Hearing Loss Is Preventable, So What Causes It? Why do some populations retain their hearing into old age? Update on Vegetarian Stroke Risk Those eating more plant-based diets have lower risk of having a stroke, including both bleeding and clotting strokes. What Is Creatine? Can It Treat Sarcopenia Muscle Loss with Age? The Best Diet for COVID and Long-COVID Healthy plant-based diets appear to help reduce the risk of severe COVID and getting infected in the first place, even independent of comorbidities. Book Trailer for How Not to Age Learn about my newest book, How Not to Age, a New York Times Best Seller. How to Prove Whether Yoga Has Special Health Benefits Yoga practitioners are healthier, but does practicing yoga lead to good health, or does good health lead to practicing yoga? Why Vegans Should Eat More Plant-Based One cannot assume that simply avoiding animal foods will necessarily produce a healthy diet. Which Foods Are the Most Anti-Angiogenic? Targeting Angiogenesis to Lose Weight Expanding body fat releases blood supply-generating factors that may end up hooking up tumors, too. What to Eat to Prevent Telomere Shortening The anti-inflammatory and antioxidant properties of plant-based diets may explain why they can effectively reverse cellular aging by elongating telomeres. Are Beyond Meat Plant-Based Meat Alternatives Healthy? The SWAP-MEAT study puts Beyond Meat products to the test. Fecal Transplants for Aging and Weight Loss Does poop from centenarians have anti-aging properties? Plant-Based Diet for Minimal Change Disease of the Kidney What are the three reasons plant protein is preferable to animal protein for kidney protection? Dietary Cholesterol and Inflammation from Abdominal Obesity The optimal intake of dietary cholesterol may be zero. How to Treat Body Odor with Diet Deodorize from the inside out with food. Improving VO2 Max: A Look at Vegetarian and Vegan Athletes Plant-based diets improve the performance of athletes and nonathletes alike. The Negative Effects and Benefits of Plant-Based Diets What are the pros and cons of plant-based eating? Plant-Based Pregnancy Outcomes and Breast Milk The composition of breast milk is compared between vegetarian and nonvegetarian women. Strategies to Eat Less Meat What is the most effective way to help people reduce their meat consumption? Fecal Transplants for Ulcerative Colitis, MS, Depression, Bipolar, and Alcoholism I go over randomized, controlled trials and case reports of stool transplants for various clinical conditions. Plant-Based Diet for Treating and Reversing Stage 3 Kidney Disease I share a touching story of the power of plant-based eating for chronic kidney failure. Spontaneous Regression of Cancer with Fasting How can we naturally increase the activity of our cancer-fighting natural killer cells? A Case of Stage 3 Cancer Reversal with Fasting I go over a case report of water-only fasting, followed by a whole food, plant-based diet for follicular lymphoma. The Impacts of Plant-Based Diets on Breast Cancer and Prostate Cancer Why do people who eat more plants get less breast and prostate cancer? Comparing Vegetarian and Vegan Athletic Performance, Endurance, and Strength Long-term plant-based eating may improve exercise capacity and endurance. The Best Diet for Fibromyalgia and Other Chronic Pain Relief Anti-inflammatory diets can be effective in alleviating chronic pain syndromes. How Tongue Scraping Can Affect Heart Health Tongue scraping can boost the ability of the good bacteria in our mouth to take advantage of the nitrates in greens to improve our cardiovascular health. The Harms Associated with Eating More Southern-Style Food Diet appears to mediate the majority of the racial health gap. Potential Vitamin and Mineral Deficiency Risks on a Vegan Diet What is the best way to get the nutrients of concern on a plant-based diet? Are Supplements and Vitamins B12 and D Really Necessary on a Plant-Based Diet? |
| Vegan diet: Health benefits, foods, and tips | You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements. A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat. Iron and Zinc Many vegan foods contain iron. The gut microbiome is another emerging pathway through which a healthy plant-based diet may influence the risk of CVD Join the Kickstart Prevention starts today. |
| Vegetarian diet: How to get the best nutrition - Mayo Clinic | Vitamin A is known to regulate the differentiation and proliferation of immune cells, thus affecting the immune response Demory-Luce D, et al. subscribe Search. These naturally occurring bioactive compounds are synthesized by plants as secondary metabolites. A simple peanut butter and banana sandwich on 2 slices of whole grain bread contains g of protein. Neufingerl, N, and Eilander, A. |
Vegan nutrition facts -
Soy Foods for Menopause Hot Flash Symptoms Soy can be considered a first-line treatment for menopausal hot flash and night sweat symptoms.
The Supplement Shown to Slow Age-Related Hearing Loss Some studies found that higher levels of folate in the blood seem to correlate with better hearing, so researchers decided to put it to the test.
Age-Related Hearing Loss Is Preventable, So What Causes It? Why do some populations retain their hearing into old age? Update on Vegetarian Stroke Risk Those eating more plant-based diets have lower risk of having a stroke, including both bleeding and clotting strokes.
What Is Creatine? Can It Treat Sarcopenia Muscle Loss with Age? The Best Diet for COVID and Long-COVID Healthy plant-based diets appear to help reduce the risk of severe COVID and getting infected in the first place, even independent of comorbidities.
Book Trailer for How Not to Age Learn about my newest book, How Not to Age, a New York Times Best Seller. How to Prove Whether Yoga Has Special Health Benefits Yoga practitioners are healthier, but does practicing yoga lead to good health, or does good health lead to practicing yoga?
Why Vegans Should Eat More Plant-Based One cannot assume that simply avoiding animal foods will necessarily produce a healthy diet. Which Foods Are the Most Anti-Angiogenic?
Targeting Angiogenesis to Lose Weight Expanding body fat releases blood supply-generating factors that may end up hooking up tumors, too.
What to Eat to Prevent Telomere Shortening The anti-inflammatory and antioxidant properties of plant-based diets may explain why they can effectively reverse cellular aging by elongating telomeres. Are Beyond Meat Plant-Based Meat Alternatives Healthy?
The SWAP-MEAT study puts Beyond Meat products to the test. Fecal Transplants for Aging and Weight Loss Does poop from centenarians have anti-aging properties? Plant-Based Diet for Minimal Change Disease of the Kidney What are the three reasons plant protein is preferable to animal protein for kidney protection?
Dietary Cholesterol and Inflammation from Abdominal Obesity The optimal intake of dietary cholesterol may be zero. How to Treat Body Odor with Diet Deodorize from the inside out with food.
Improving VO2 Max: A Look at Vegetarian and Vegan Athletes Plant-based diets improve the performance of athletes and nonathletes alike.
The Negative Effects and Benefits of Plant-Based Diets What are the pros and cons of plant-based eating? Plant-Based Pregnancy Outcomes and Breast Milk The composition of breast milk is compared between vegetarian and nonvegetarian women.
Strategies to Eat Less Meat What is the most effective way to help people reduce their meat consumption? Fecal Transplants for Ulcerative Colitis, MS, Depression, Bipolar, and Alcoholism I go over randomized, controlled trials and case reports of stool transplants for various clinical conditions.
Plant-Based Diet for Treating and Reversing Stage 3 Kidney Disease I share a touching story of the power of plant-based eating for chronic kidney failure.
Spontaneous Regression of Cancer with Fasting How can we naturally increase the activity of our cancer-fighting natural killer cells?
A Case of Stage 3 Cancer Reversal with Fasting I go over a case report of water-only fasting, followed by a whole food, plant-based diet for follicular lymphoma. The Impacts of Plant-Based Diets on Breast Cancer and Prostate Cancer Why do people who eat more plants get less breast and prostate cancer?
Comparing Vegetarian and Vegan Athletic Performance, Endurance, and Strength Long-term plant-based eating may improve exercise capacity and endurance. The Best Diet for Fibromyalgia and Other Chronic Pain Relief Anti-inflammatory diets can be effective in alleviating chronic pain syndromes.
How Tongue Scraping Can Affect Heart Health Tongue scraping can boost the ability of the good bacteria in our mouth to take advantage of the nitrates in greens to improve our cardiovascular health. The Harms Associated with Eating More Southern-Style Food Diet appears to mediate the majority of the racial health gap.
Potential Vitamin and Mineral Deficiency Risks on a Vegan Diet What is the best way to get the nutrients of concern on a plant-based diet? Are Supplements and Vitamins B12 and D Really Necessary on a Plant-Based Diet? I answer common questions about supplements, vitamin B12, and vitamin D.
Do we need them? Diet and Lifestyle for Cancer Prevention and Survival What kind of diet should cancer patients eat? Vitamin D May Explain Higher Bone Fracture Risk in Vegans A combination of low calcium intake and low vitamin D exposure may explain higher bone fracture rates in British vegans.
Do Vegans Have Lower Bone Density and More Fractures? What are the bone fracture rates of omnivores vs. vegetarians vs. Antibiotic-Resistant E. coli and UTIs in Vegetarians vs. Meat-Eaters Tainted chicken may result in more than a million urinary tract infections in American women every year.
Older Videos. English Spanish. With the increasing number of people adopting flexitarian, vegetarian, and vegan diets, scientists are highlighting the need to pay attention to the dietary habits of older people to prevent sarcopenia and frailty syndrome.
The results of the study conducted by Sotos-Prieto et al. indicate that a healthful plant-based diet was associated with lower risk of frailty whereas an unhealthful plant-based diet was associated with higher risk Adequate consumption of high-quality dietary protein combined with regular physical activity is crucial to the prevention of the aforementioned conditions among older people Furthermore, increasing portion sizes could be helpful in improving the intake of protein and essential amino acids EAAs to address the challenge of the lower anabolic properties of plant-based foods and proteins.
Attention should be paid to the intake of branched chain amino acids BCAAs , especially leucine, isoleucine, and valine Ingestion of dietary protein induces hyperaminoacidemia, promoting muscle protein synthesis and inhibiting muscle protein breakdown through various pathways However, scientific opinions on the use of a vegan diet among older individuals and its impact on the development of sarcopenia are highly divided.
According to studies by Hengeveld et al. and Tieland et al. According to Domić et al. Additionally, researchers point out that several observational studies have shown a favorable correlation between animal-based protein and muscle mass and strength, indicating that a vegan diet might have negative effects on muscle mass and strength 6.
The study conducted by Maroto-Rodriguez et al. provides intriguing results and a fresh perspective on the dietary habits of seniors. According to the researchers, diets with a high consumption of plant-derived foods and a lower consumption of animal-derived foods could potentially reduce the risk of frailty in elderly individuals.
The study attributes positive health outcomes to the adoption of a plant-based diet, characterized by a significant intake of plant products and a lower intake of animal products. Unlike other vegetarian diets, a plant-based diet places emphasis on the quality of plant-based items.
It associates the favorable impact of healthy plant-derived foods such as vegetables, fruits, whole grains, and nuts with improved health among individuals over 65, in contrast to unhealthy plant-derived products like refined grains, sugary beverages, and animal-based foods The authors of the study suggest that the protective effect of a plant-based diet against frailty could be linked to the provision of essential nutrients.
They highlight the antioxidant effects of vitamins C and E, carotenoids, and selenium derived from fruits and vegetables. These elements may protect against sarcopenia by reducing the exposure of muscle fibers to oxidative stress. However, biomarkers of selenium and zinc were lower in vegans, confirming that a sufficient supply of these trace elements is more difficult to achieve when following a plant-based diet Additionally, the inclusion of legume and nuts protein might help prevent sarcopenia , The authors also point out the potential anti-inflammatory effects of fruits, olive oil, unsaturated fatty acids, nuts, or coffee, which may help mitigate the low-grade chronic inflammation associated with frailty , Similar results are presented by a Chinese study conducted among nearly 4, participants Researchers have shown that a vegan diet is linked to a reduced risk of frailty in men and older adults who lead a healthy lifestyle.
More research is required to establish a vegan diet as a recommended dietary approach to prevent and minimize frailty among older adults. Furthermore, it should be considered to incorporate dietary interventions along with lifestyle changes to promote successful ageing, a factor that could also be significant for women Some nutrients need to be taken special into account when following a vegan diet.
According to a position document of the Academy of Nutrition and Dietetics AND , a well-planned vegan diet is nutritious and can have health benefits for the prevention and treatment of various diseases. It also highlights the fact that a vegan diet should be carefully planned to ensure optimal nutritional intake.
The article also highlights the particular nutrients in vegan diets that must be taken into account, such as protein, vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids 1 , Numerous research efforts have aimed to evaluate the capacity of a vegan diet regimen to meet the appropriate protein requirements.
According to a study conducted by Alles et al. Conversely, despite a lower average protein intake in vegan diet, all studies reported in the article of Neufingerl et al.
None of the 64 studies reported protein intake below the acceptable macronutrient distribution range AMDR for any dietary pattern However, it should be noted that expert opinion is divided on the protein content of plant-based diets.
Therefore, it is essential for vegans to ensure that they get an adequate amount of proteins in their diet. Protein quality is influenced by the effectiveness of digestion and the presence of crucial amino acids.
Another recommendation is to eat a variety of foods as amino acid limitation is not as serious In particular, certain vegetable proteins, such as soy, exhibit enhanced digestibility, distinguishing them from the typical digestibility observed in many other plant-based foods.
This concept is in alignment with the principles of the Digestible Indispensable Amino Acid Score DIAAS , a widely used measure to assess protein quality 3. As Mariotti and Gardner highlighted, the distribution of amino acids in plant-based foods often displays a less optimal profile compared to animal-derived foods.
However, it should be noted that even when adhering to a vegan diet characterised by limited diversity, achieving a considerable intake of total protein remains attainable. This can be accomplished by consuming significant amounts of plant protein foods, such as soybeans, tofu, legumes, nuts, seeds In the context of a vegan diet, the fulfilment of protein requirements is ensured through the complementary consumption of legumes and cereals, allowing individuals to obtain a comprehensive array of essential amino acids that are of paramount importance for human nutrition This is especially noteworthy when considering that the Recommended Dietary Allowance RDA for protein intake is commonly set at 0.
Advancements in modern food technology have played a crucial role in producing plant-based food products that mimic the attributes of animal-derived options. In particular, the use of soy and its derivatives has emerged as a significant strategy, allowing the achievement of satisfactory protein intake that could otherwise be difficult to achieve Currently, vegans commonly include substantial amounts of legumes in their dietary patterns, a protein source that has gained attention as a potential preventive factor against ailments such as stomach, prostate, and colon cancer.
Furthermore, the consumption of legumes demonstrates potential cardioprotective effects, evident through the reduction in serum lipids and lipoproteins circulating, including total cholesterol, low-density lipoprotein LDL and triglycerides 5.
Deficiencies in specific vitamins, particularly vitamin B12is significant concerns in the context of a vegan diet. Vitamin B12, a water-soluble nutrient found primarily in animal-derived foods, plays a vital role in hematopoiesis and nervous system function 5 , However, due to the absence of animal products, getting sufficient vitamin B12 is a challenge for vegans, leading to potentially severe deficiencies.
These deficiencies can be the result of impaired absorption or inadequate intake of this essential nutrient, contributing to conditions such as megaloblastic anemia and degenerative disorders 5 , In particular, neurological symptoms of vitamin B12 deficiency include numbness and tingling of the hands and feet, decreased sensation, difficulty walking, loss of control of the bowel and bladder, memory loss, dementia, depression, general weakness, and even psychosis.
As an exclusive animal-derived nutrient, vitamin B12 is absent in vegan diets, necessitating supplementation or fortified plant-based alternatives such as plant milk, cereals, and nutritional yeast 14 , Although the established daily recommended dietary allowance for adults in the United States is 2.
Therefore, regular monitoring of vitamin B12 levels and adaptive supplementation strategies become imperative to maintain optimal health 4. Vitamin D, classified as a fat-soluble micronutrient, plays a central role in promoting calcium absorption and maintaining optimal bone health Its synthesis takes place on the human skin when exposed to sunlight.
According to research conducted by Melina et al. Furthermore, a study by Allès et al. indicated that vegans tend to consume less vitamin D relative to recommended dietary guidelines 3. In particular, Menzel et al.
underscore the critical nature of this nutrient, as its deficiency could lead to decreased bone mineral density, increased bone turnover, and an increased risk of premature bone ageing, thus increasing the susceptibility to fractures.
This concern is particularly relevant for vegans, who, due to their exclusion of animal-derived foods, face an increased risk of inadequate vitamin D supply, which could lead to adverse effects on bone health Sources of vitamin D include fortified breakfast cereals and non-dairy milk substitutes such as oat, almond and rice beverages.
When exposure to the sun and fortified food intake are insufficient to meet dietary requirements, vitamin D supplementation is recommended for individuals of all ages 5. Omega-3 fatty acids, with a particular focus on alpha-linolenic acid ALA , play an important role in preventing atherosclerosis and improving lipid profiles through the reduction of inflammation and the mitigation of oxidative stress.
ALA, which is an essential fatty acid, acts as a precursor for the synthesis of EPA and DHA , but only a small portion is converted to longer-chain fatty acids. Individuals who follow a vegan diet and include no marine foods in their diet will consume ALA because of its wide distribution in plant-sourced foods However, literature suggests there is individual variation in conversion rate of fatty acids, influenced by genetics and dietary habits, including the presence of other fatty acids in the diet.
Vegan may be more efficient at n-3 conversion, but this has not been confirmed According to Menzel et al. Their study revealed reduced plasma levels of n-3 fatty acids in vegans ALA sources, such as vegetable oils, cereals, nuts such as walnuts and chia seeds, as well as plant-derived oils such as rapeseed, linseed, canola, and hemp should be included in the well-balanced vegan diet , Optimizing the intake of omega-3 fatty acids is crucial for those following a vegan diet 7 as the Adequate Intake AI guidelines for n-3 fatty acids suggest a daily intake of 1.
Vegans generally demonstrate lower calcium intake compared to individuals who follow alternative diet patterns such as lacto-ovo-vegetarian diets 52 , However, though various plant-based sources offer substantial calcium content, its absorption is negatively influenced by compounds such as oxalates, phytates, and fiber present in vegetables 5.
To improve calcium intake, there are a number of interventions that can be implemented. These include promoting the consumption of foods naturally high in calcium, using food processing techniques that could improve calcium content or bioavailability, staple food fortification, and biofortification to produce higher calcium-containing crops Noteworthy calcium-rich plant foods include green leafy vegetables, tofu, tahini, as well as fortified options such as cereals, soy, rice, and nut and fruit beverages.
Optimal absorption is observed in low-oxalate vegetables, such as broccoli and kale 5. In a comparative study involving various dietary groups, including meat eaters, fish eaters, vegetarians, and vegans, a noticeable increase in fracture rates was observed among vegan participants.
This trend appeared to be associated with a significantly lower average calcium intake within the vegan group The study by Menzel et al. offers information on the impact of transitioning from an omnivorous diet to a vegan diet, revealing a reduction in calcium excretion indicative of dietary changes.
The study effectively employed h urine samples to accurately assess mineral statuses, unveiling a decrease in calcium excretion among vegans compared to omnivores.
This variation in excretion is probably attributed to differences in dietary calcium intake, which is reflected in urinary calcium concentrations Among vegans, decreased plasma zinc levels can contribute to iron deficiency anemia 5. Poor zinc status is most commonly linked to innate immunity and reduced resistance to infections.
Dimitra et al. conducted a systematic review that revealed that vegans have the lowest zinc intake compared to groups following various diet habits Furthermore, a study carried out by Allès et al.
showcased notable insufficiency of zinc among vegans 3. Zinc serves as a facilitator in iron metabolism and is less readily absorbed from plant-derived sources compared to animal products, which typically contribute about half of the zinc intake.
Plant-based sources rich in zinc include wholemeal bread, peas, corn, nuts, carrots, whole grains, wheat germs, soybeans, cabbage, radish, watercress, and legumes 5 , Vegans are advised to consume these foods in sufficient amounts to prevent zinc deficiency. Supplementation and the inclusion of fortified breakfast cereals and foods could be crucial for meeting the nutritional needs of individuals following a vegan diet The WHO has established a classification for zinc bioavailability based on the phytic acid: zinc ratio.
These categories align with recommended zinc intake levels for different gender groups, providing tailored guidance for optimal nutritional adequacy 52 , Vegan dietary patterns are categorized as possessing a moderate degree of zinc availability, given that their predominant reliance is not on unrefined, unfermented, or ungerminated cereal grains, or high-extraction-rate flours Anemia resulting from iron deficiency is more prevalent among vegans than among omnivores Despite vegans having the potential to achieve a daily iron intake similar to non-vegans, their blood iron and ferritin levels tend to be lower, partly due to the less effective absorption of non-haem iron found in plant-derived foods compared to haem iron from animal sources.
This is supported by another study that found higher iron intake among vegans compared to other diets, especially in German vegan women, although the absorption levels did not correspond proportionally to the increased intake 5 , Iron sources include legumes, beans, whole grains, whole cereals, dark-green leafy vegetables, fruits, seeds, and nuts 5.
Enhanced absorption of non-haem iron is facilitated by ascorbic acid, minor alcohol intake, retinol, and carotenes 5 , Marrone et al. emphasized that menopausal women among vegans are particularly prone to iron deficiencies. due to lack of dietary haem iron: 32 milligrams per day for women and 14 milligrams per day for men To combat iron deficiency, fortified foods such as salt, wheat flour, and rice can be incorporated into the diet Haem iron, which is mainly found in products of animal origin, is not available in a vegan diet.
Therefore, people on a vegan diet are not at risk of an excess of this form of iron. Haem iron is a type of iron that is found in haem-containing proteins, such as haemoglobin in the red blood cells and myoglobin in the muscles.
It is important to the body because it is necessary for the transport of oxygen from the lungs to tissues and for the storage and transport of oxygen in muscles However, certain types of damage can occur if there is an excess of haem iron or if it is processed incorrectly.
One of the main concerns regarding the harmful effects of haem iron is its role in oxidative stress. This is due to its ability to catalyse the formation of reactive oxygen species.
Reactive molecules can cause damage to cells, proteins, lipids and nucleic acid DNA , which can contribute to inflammatory processes Excess haem iron has been positively associated with non-communicable diseases, including colorectal cancer, type 2 diabetes and cardiovascular mortality , In a meta-analysis of prospective cohort studies by Hunnicutt et al.
haem iron intake was positively associated with the incidence of coronary heart disease The maintenance of the right balance of iron in the body is essential for the maintenance of good health. It is therefore important that not only those who follow a plant-based diet, but also those who eat meat, monitor their iron levels on a regular basis and adjust their diet to include adequate amounts of iron Most guidelines on vegetarian and vegan diets have provided neutral advice on supplementing certain nutrients with plant sources.
Guidelines such as those from the United Kingdom, Australia, Belgium, Lebanon, Malaysia and Malta indicate that all nutrients can be obtained from a vegetarian diet, including a vegan diet, by combining a variety of foods and consuming an appropriate amount of calories It is recommended to substitute saturated and trans fats with unsaturated fats.
Individuals adopting a vegan diet can encounter a variety of difficulties. Many people fail to maintain a vegan diet in the long term and give up This can be due to both physical and social obstacles that can affect the maintenance of this eating style. The first barrier may be insufficient knowledge of the nutrients in a vegan diet, the principles of correct meal composition, or the implementation of supplementation Another potential obstacle may be that veganism requires more dedicated time and commitment to cooking and preparing meals compared to meat-based options.
This can be complicated by the perception that such a diet is tasteless and can easily become monotonous Currently, the market offers a variety of meat and dairy substitutes that do not require much time to prepare However, most plant-based meat alternatives are classified as ultra-processed foods UPF Higher UPF intake is associated with an increased risk of obesity and diet-related non-communicable diseases such as cardiovascular disease, diabetes, cancer and even higher mortality In addition, some people become attached to the taste of meat products, which can make it difficult to change eating habits, especially at the initial stage of changing their diet One potential obstacle could be the difficulty of access to high-quality, fresh plant products and their higher cost compared to animal products According to Fehér et al.
Social pressure, especially from family, loved ones, and friends, is generally considered a significant influence on meat consumption. Some individuals may fear switching to a vegan diet because they expect stigma and ostracism from significant others Adopting a vegan diet can affect family relationships, which may explain why those who choose this diet often experience a lack of understanding or even negative reactions from family members who consume animal products Situations described as one of many factors seem to have an impact on mental health of people following a vegan diet, but scientific views on the impact of plant-based nutrition on mental health are divided.
In the Dobersek et al. Forestell and Nezlek indicated that people who follow a plant-based diet are more likely to be depressed Furthermore, women on a vegan diet are more likely than men to have disordered eating attitudes and practices One potential danger associated with a vegan diet is the risk of malnutrition, which can occur in individuals if the diet is not balanced and does not provide the body with sufficient essential nutrients.
Although our review does not include studies on pregnant and breastfeeding women, it is worth mentioning that this is very important in the context of the impact on the fetus and child. According to international guidelines, a plant-based diet during pregnancy and lactation requires a high level of awareness to ensure complete intakes of essential key nutrients and vitamin supplements.
Maternal undernutrition can potentially alter fetal growth trajectories by altering placental weight and nutrient transfer capacity, depending on the severity and timing of nutrient deprivation. Maternal malnutrition leading to vitamin B12, vitamin D, calcium and DHA deficiencies during lactation may contribute to low levels of these nutrients in breast milk Despite the barriers mentioned, many people successfully start and follow a vegan diet long-term and reap the health, ethical, and environmental benefits.
Given the current growing interest in plant-based diets among the general population, it is crucial to understand both the barriers, risks, and benefits of such diets among clinicians, policy makers, and the general population A food policy that combines health, sustainability, and affordability can effectively accelerate the promotion of plant-based diets and support the achievement of mitigation targets for potential barriers.
It is believed that a well-planned vegan diet, when combined with a healthy and active lifestyle, is a viable choice for healthy adults, especially those who follow it.
This is because chronic diseases are significantly more common than they used to be and various strategies to address these public health challenges are insufficient. Numerous studies have demonstrated the validity of this claim and any doubts have been attributed to an inadequately designed vegan diet, which is a potential problem with any kind of diet such as omnivorous.
As people age, their caloric needs tend to decrease, while their requirements for specific nutrients may increase. A well-planned vegan diet must include adequate calories and nutrients, as well as the necessary supplements, such as vitamin B12 and vitamin D.
To reduce the risk of vitamin deficiencies, fortified foods should be consumed by adults and the general population. Vegans are strongly encouraged to consult their doctors or dietitians before switching to a vegan diet. Furthermore, the implementation of well-designed vegan diets and lifestyles requires greater awareness, greater social responsibility, and government involvement to ensure the fair cost of vegan food products.
It should be emphasized that the advantages and drawbacks of vegan diets for adults are not fully covered in this review. The precise processes through which vegan diets work in many chronic diseases require further studies.
Lastly, future studies should use large sample sizes that are accurately representative of the adult population. We would like to express our sincere gratitude to Professor Gaëlle Arvisenet, for her valuable guidance and support throughout the research process.
Her expertise, insights, and encouragement were invaluable in helping us to complete this work. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.
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