Are you a vegan? Are you wondering if you’ve got the right vitamins and minerals in your diet?
Vegan eating is a healthy diet in so many ways. It can help you lose weight and lower your blood sugar levels. Vegan dieting may also protect against certain types of cancer and lower your risk of heart disease.
Yet cutting out certain foods may also mean you aren’t getting important nutrients from your usual sources. In these cases, the right supplement can be a lifesaver,
Here are some of the best vitamins for vegans that we know about.
- Vitamin D
Vegans seek to eliminate any animal products from their diets. They may eat only raw fruits and veggies, only whole foods, or some mock meats and cheeses.
Many foods containing the highest amount of vitamin D are from animal sources, including salmon, tuna, and egg yolk. As a result, many vegans are at a higher risk of vitamin D deficiency.
Not getting enough vitamin D could put you at a higher risk for osteoporosis. It’s also been associated with cognitive deficiency, cancer, and severe asthma in children.
Fatigue, frequent infections, and back pain are all signs of a vitamin D deficiency. You may be at higher risk for deficiency if you’re elderly or indoors too much.
Some vegans turn to fortified foods for vitamin D intake. This may include soy milk, cereals, or orange juice. Others may seek to get a healthy dose of sunlight every day.
You may also want to look into vegan multivitamins containing vitamin D to make sure you’re getting enough. Your long-term health could depend on it!
Many vegans lack the calcium they need to prevent osteoporosis later in life. This could be because they’re eating foods that contain a high level of sulfur amino acids, which reduce their calcium retention. Such foods include nuts, cereals, and seeds, which are often an important source of protein.
Solving calcium deficiency problems has led many vegans to turn to leafy greens, which are rich in calcium. These include kale, cabbage, and broccoli. They may also turn to fortified milk or orange juice.
If these foods aren’t for you, the right multi can do the trick.
- Vitamin B-12
Many vegans have a deficiency of vitamin B-12 due to their lack of consumption of animal products. Vitamin B-12 naturally occurs in many types of meat, fish, and dairy products.
A B-12 deficiency is serious and could increase your risk of immune system disorders. It could also lead to anemia or bacterial growth. Signs of a vitamin B-12 deficiency include lightheadedness, heart palpitations, and digestive problems.
Many vegans turn to fortified foods for a healthy dose of vitamin B-12 each day. These may include cereals, soy products, or plant milk.
You can also do your research to find a Vegan vitamin supplement that will provide you with a healthy amount of vitamin B-12 each day.
Vegans often have a lower zinc intake than others because it’s found in high doses in red meat and chicken. This mineral is essential for helping your body fight off harmful bacteria and infections. It’s also important for regulating your metabolism.
Signs you may have a zinc deficiency include unexplained weight loss, a lack of alertness, and wounds that won’t heal. It could also lead to hair loss or a dulled sense of smell and taste.
Vegans sometimes get zinc from nuts like cashews or walnuts. They may also turn to seeds such as chia or hemp. Wholemeal bread and quinoa are also zinc sources.
Of course, if your diet is lacking in these foods as well as animal products, you should be looking for a supplement that includes zinc.
- Vitamin A
Vitamin A is also found in some vegan multivitamins. They can also find them in oranges, sweet potatoes, and carrots.
Vitamin A is essential to helping your heart, kidneys, and lungs work properly. It also protects your eyes from decline and lowers your risk of certain types of cancers. In addition, vitamin A promotes healthy growing and reproduction.
Signs of a vitamin A deficiency include dry skin and eyes, infertility, and poor wound healing. It can also lead to night blindness. If you suspect you have a vitamin A deficiency, it’s critical to begin eating vitamin A-rich foods or start taking a good multi each day.
Vegans can get less choline in their diets because they eat less beef, eggs, and fish than others. Choline plays an important role in regulating our mood, intelligence, and memory. It’s also essential for brain function and development.
Choline is important for maintaining the structure of cell membranes, as well as cell messaging. It’s also important for a healthy nervous system.
Signs of a choline deficiency could include anxiousness or restlessness. You may also experience sweating, vomiting, or hypotension.
Vegans may turn to some plant products for a supply of protein. These include potatoes, tofu, and soybeans. Some nuts and grains can also serve as a supply.
Of course, if your diet lacks choline, you should research multivitamins and find one that gives you some choline each day.
The Best Vitamins for Vegans
Your vegan diet may have you losing weight and feeling unstoppable. Yet you’ll want to make sure you’re getting the right nutrients to prevent other health problems. The best vitamins for vegans will supply you with the right vitamins and minerals while you’re getting healthier and avoiding animal products.
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