Vegan Diet Supplements

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Last week vegans around the world have celebrated World Vegan Day. We are fully behind vegan beliefs, so we used it as opportunity to talk a bit more about veganism and what it entails. Although following vegan diet can have great impact on our health let’s not forget it is still a massive lifestyle change and it can get especially tricky when trying to achieve right nutritional balance.

Being vegan often requires more thought surrounding nutrition needs. If you consume plant-based diet you might need to look for alternative sources of minerals and vitamins that the diet may be either lacking or doesn’t provide enough of.  And that’s where vegan supplements may need to come into place. They are designed to support healthy diet and help to ensure your body is full of nutrients it needs.

So which nutrients we need to keep our tabs on? Which ones we might be short of if we are adhering to plant-based diet? The following are those that require special attention and may need supplementation.

Vitamin B12

Very important to the functioning of a healthy nervous system. As vitamin B12 is only found in animal products such as: eggs, meat and fish it is crucial for vegans to look for other sources of it.

Deficiency can be dangerous and lead to heart problems and complications during pregnancy.

Zinc

Not many vegan’s friendly food contain zinc so it’s advisable to supplement it via tablets. Zinc plays crucial role in boosting metabolism, hormone production and immune function.

Small amount of it can be found in some plant-based foods like chickpeas, nuts, seeds and legumes.

Iron

It is commonly known that iron deficiency can cause anemia which can lead to fatigue and poor functioning of the immune system.

Key sources of iron:  broccoli, spinach, soy beans, and tofu.

Omega 3

Omega 3 cannot be made in the body and the only way to obtain it is through diet or supplements. This nutrient is essential to healthy brain and nervous system function. The best vegan sources are seeds and nuts, but it is also advisable to supplement it further to make sure the body is getting enough.

Calcium

Calcium is vital for healthy bones and preventing blood clotting.

Everyone knows that high quantities of calcium are found in dairy products such as milk and cheese, products that are excluded from vegan diet. But there are other sources of calcium out there (totally vegan friendly). These include kale, dried figs and almonds.

It is understandable that sometimes it may prove difficult to plan out the nutrients intake that we need (especially as we lead such busy lives!) so it might be necessary to include vegan supplements in daily routine. Without a doubt those will be beneficial for energy levels, digestive function and muscle growth.

So, if you think that you aren’t getting enough through your diet it might be time to take a trip to the healthy food store.

Karolina Scott