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Vegan diet have been considered as a magic potion to lose weight as it is low on fibre and rich in essential nutrients and proteins. Apart from this, this diet is backed by various animal welfare organisations. However, when you decide you decide to go vegan, you rob yourself off from a number of essential nutrients that you need from your everyday meal. A plant-only diet can help you with your weight-loss mission, but you will not be able to get the sufficient amount of essential nutrients. This doesn’t mean that a vegan diet cannot compete with an animal-based diet, you just need to understand about the nutrients that you are potentially missing out on and modify your diet accordingly to get your share of them. The most commonly missed nutrients in a vegan diet are omega 3 fatty acids, vitamin B12, vitamin D, iron and calcium. Here, we tell you about these nutrients and their vegan alternates.
Vitamin D: Vitamin D is one of the most common nutrient deficiencies among both vegan and non-vegan people. You can get this vitamin by exposing your skin to sun, but that paves the way for a number of skin diseases. This is why experts suggest that you should opt for a supplement of vitamin D.
Omega 3: Though you can get omega 3 from seeds and nuts, but there are three kinds of omega 3s; eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). While vegan options take care of ALAs, you need to add walnuts, chia seeds and flaxseeds in your diet plan to get the remaining two kinds of this nutrient.
Calcium: Milk is known to be the best source of calcium. However, a vegan diet does not include any dairy products and you need to find its alternate to keep your bones strong and healthy. Chick peas and kale could be your answer to calcium deficiency.
Iron: Iron deficiency can lead to exhaustion and you cannot get the sufficient amount of this vitamin from your regular vegan diet. You need to add foods like broccoli, beans, nuts and seeds in your dietary regimen to overcome iron deficiency while sticking to a vegan diet.
Vitamin B12: Vegan diet lacks vitamin B12 that is responsible for the formation of red blood cells which transfers oxygen throughout your body. Lack of this vitamin can lead to muscle weakness and mouth ulcers. It is hard to find a vegan food that has this vitamin, and which is why you should opt for supplements to get your share.