Have you chosen to take the step towards a vegan diet or are you already on this path? This is an excellent initiative and a lifestyle choice that can be very beneficial for your health. But how to eat vegan without deficiencies? This is a question that many people ask themselves, especially when they start 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 just takes a little planning and knowledge about your body's nutritional needs.
What is a deficiency?
A deficiency occurs when a person does not receive a sufficient amount of an essential element for proper functioning. This may relate to nutrients, vitamins, minerals or other substances necessary for growth, development and maintenance of health.
Deficiencies can have adverse consequences on the health and well-being of the body. Deficiency symptoms vary depending on what is missing, but they can include general weakness, decreased immunity, growth disturbances, cognitive problems, and many others.
Vitamins and minerals: the crux of the matter
When we talk about vegan or vegan food, one of the first points that comes to mind is the question of vitamins and minerals.
Vitamin deficiencies can have many health consequences because vitamins play essential roles in many biological functions. For example, vitamin A deficiency can lead to vision problems, increased susceptibility to infections, skin problems and impaired growth. Vitamin D deficiency can cause muscle weakness, bone fragility (osteoporosis), growth problems in children and increase the risk of autoimmune diseases. Vitamin E deficiency can cause neurological problems such as coordination problems, vision problems and skin problems. A vitamin K deficiency can lead to blood clotting problems, increasing the risk of excessive bleeding. Vitamin C deficiency can cause scurvy, characterized by fatigue, bleeding gums, joint and muscle pain, and general weakness. A B complex vitamin deficiency can have a variety of consequences depending on the specific B vitamin, such as skin problems, neurological disorders, anemia, digestive problems and more.
Either way, vitamin deficiencies weaken the immune system, increase the risk of disease, slow wound healing, and can impact growth and development.
Where to find vitamins?
Certain vitamins, such as vitamin B12, are mainly present in products from animals. However, it is entirely possible to meet your vitamin and mineral needs while being vegan and thus avoid the risks of deficiency. We can turn to enriched products (such as certain plant milks, cereals or nutritional yeasts) or specific food supplements. It's 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 needs in vitamins and minerals per day (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.
A protein deficiency can have significant consequences on the health and functioning of the body, because proteins play an essential role in many biological processes. Here are some of the consequences of a protein deficiency: loss of muscle mass, growth retardation, weakened immune system, skin problems, fatigue and weakness, 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 product from animals. Proteins 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 proteins that can replace meat and which contain all the essential amino acids.
For example, legumes (lentils, chickpeas, red beans, etc.) are rich in protein. Plus, they also contain plenty 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 an algae rich in proteins, it contains 65 g of protein per 100 g 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 an essential mineral for our body and our health. It is necessary for the formation of red blood cells and the transport of oxygen in the blood. Here are some of the consequences of iron deficiency: anemia, fatigue and weakness, cognitive problems, cardiovascular problems, 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 even dried fruits are excellent sources of iron. To promote the absorption of non-heme iron (that present in plants), it is recommended to consume foods rich in vitamin C at the same time. For example, a squeezed orange juice or a kiwi for dessert can help absorb iron better and thus avoid iron deficiency.
Zinc: a mineral not to be neglected
Zinc is another important mineral for our body. It participates in particular in the synthesis of proteins, the production of DNA and the functioning of the immune system. Zinc also plays an important role in the metabolism and absorption of vitamins A, B, E, C. Zinc deficiency can, among other things, weaken immunity, cause reproductive and gastrointestinal problems, impair the senses. .
Where to find it?
It is 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 body, often linked to animal products such as fish. However, the vegan diet also offers the possibility of covering these needs.
Omega 3 fatty acids are essential to our body, they contribute to the proper functioning of the cardiovascular system and brain development.
Iodine, for its part, is necessary for the production of thyroid hormones. A
Iodine deficiency can lead to thyroid problems.
Where to find omega 3 ?
Generally, they are found in oily fish. However, flaxseeds, chia seeds, walnuts and certain vegetable oils such as 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 foods of plant origin. Seaweed is an excellent source of iodine. However, they should be consumed in moderation as too much consumption can lead to excess iodine. Potatoes, green beans, and even vegan seafood are also good sources of iodine.
Calcium: our bones’ best friend.
Calcium is a major component of bone and tooth 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, which triggers 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 or vegan diet that excludes all dairy products of animal origin, it is also entirely possible to avoid a calcium deficiency in their diet. diet by wisely choosing plant foods rich in calcium.
- Vegetables such as broccoli, kale, collard greens, spinach and bok choy
- Tofu made from calcium-enriched soy milk,
- Dairy products of plant origin: soy milk, almond milk, oat milk, and cashew milk, are often enriched 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 have adopted a vegan diet may have difficulty meeting all their nutritional needs. In this case, food supplements can prove to be a valuable help in avoiding deficiencies.
Food supplements can be a solution to cover the needs for vitamin B12, iron, zinc or Omega 3. However, he insists on the fact that they must be used in addition to a healthy and varied diet and not in addition to it. replacement.
It is important to note that not all dietary supplements are equal. Some of them may contain ingredients of animal origin. It is therefore essential for people following a vegan diet to read labels carefully and choose a food supplement adapted to their lifestyle.
Adaptation and balance, the keys to a healthy vegan diet
It is entirely possible to eat vegan without any deficiency. It just takes a bit of adaptation and knowledge about different vegan foods that can meet your nutritional needs. It is also important to ensure that you have a varied and balanced diet, in order to cover all your vitamin and mineral needs and thus avoid deficiencies.
Also don't forget to seek advice from a healthcare professional if you have any doubts about your diet. He can help you adjust your diet according to your specific needs and reassure you about the balance of your diet.
In summary. Veganism, a lifestyle choice that requires rigor
Eating vegan without deficiencies is entirely possible, provided you are informed and know how to adapt your diet. The 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 is essential to consult a health and nutrition professional before starting a vegan diet, especially if you have specific needs or at-risk health. The nutrition professional will be able to guide you and help you make the right food choices so that you can fully benefit from the benefits of this lifestyle without risking deficiencies.
Finally, it is important to remember that veganism is more than a way of eating, it is a real way of life which goes beyond the plate and which includes the rejection of all forms of animal exploitation. Ethical and responsible reasons which require a certain rigor but which can bring numerous benefits, both for the individual and for the planet.
