One would think that a vegan diet would be one of the healthiest eating habits that one can maintain. However there are many challenges to holding down an all fruit and vegetable diet. The most difficult part about going vegan is not being able to get all the nutirents and supplements that meat based foods provide. Here are just a few of the nutrients that you may be missing in your non-meat, non-dairy lifestyle. We also provide a few vegan supplements to help you out.
1. Vitamin D in a Vegan Diet
Countrary to what the old timers told you, milk is not the best source of vitamin D. The best food sources to get your vitamin D is from fatty fish (Tuna, Salmon and Makrel). However food is not a very good source for there are very small amounts of vitamin D in most of these food sources. However because having a vegan diet leaves out all of these products together it is impossible to get any vitamin D. One of the main sources of vitamin D is with bare skin contact with the sun. An exposed back will usually do it, but if you want to bare it all for the D then good on you.
Your next best product would be a vitamin D supplement. Deva Vegan Vitamins Vegan Vitamin D 2400 IU, D2, 90-Count would probably be your best go to for a vegan vitamin D source and it is pretty inexpensive and certified vegan.
2. Vitamin B12
This one gives a lot of vegans a problem because it is one of the most important supplements. B12 is responsible for making your DNA and red blood cells, and sadly these are things that makes, well us. Our bodies are unable to make b12 on our own so we have to get it from meats. Also, our body does not retain vitamin B12 so we have to eat meat on a regular basis.
A Vitamin B deficiency can be all out weird:
- Difficulty sleeping
- A strange textured tongue
- Pale Skin (refer to Vitamin D remedy)
The most serious case is anemia, but we don’t think any of these things are cool, so here’s something you can do about it. Since our bodies have a hard time creating and storing B12 for long periods of time it should be obsorbed a little bit more radidly than a pill form, so we found this vegan, non-gmo , gluten free product. Secret 12 Vitamin B12 Liquid 2,500 mcg (1 oz.) – Instantly Boost Energy Levels & Speed Up Metabolism – Vegan, Non-GMO & Gluten Free Sublingual Drops. It’s a bit on the side but we think your DNA and your blood cells will thank you for it.
3. Long-Chain Omega-3s
Omega-3 fatty acids can be split into two categories:
Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, meaning you can only get it from your diet.
Long-chain omega-3 fatty acids: This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are not technically considered essential because your body can make them from ALA.
Now there is no real Omega-3 deficiency, however if you have hear desease and or are dealing with cancer or eiter of them are hereditary, thenit would be a a to start upping your omega-3 intake as soon as you can. Our Suggestion for an Omega-3 supplement: Potent Vegan Omega 3 Supplement w/ Essential Fatty Acids, Vitamin E, DHA & EPA – Vegetarian Algae based & Non GMO Time-Release Capsules – Improve Eye, Heart, & Brain Health – Better than Fish Oil, and it is certified vegan.
Iodine is important for a healthy function which is the gland that controls your metabolism. Some women may notice a drop or hypothyroidism when pregnant, this stems from a lack of Iodine in their system, which is sometimes common but if the iodine levels are extremely low during pregnancy it can have very harmful side effects not just to mom but also baby, leading to irreversible mental retardation. People who are on a strictly vegan diet need to increase there iodine intake for it can half pretty serious ramifications.
Common sources of iodine come from ionized salts, fish, vegetation close to the ocean, seaweed and poultry by way of solutions by way of what they are washed with.
Iodine deficiency is one of the most common deficiencies in vegans and accounts for about 50%. The best solution is a supplement if you can’t eat salt and seaweed on a regular basis. Since we love our easy to break down drops here is a good one for getting your sourced iodine: Survival Shield X-2 Nascent Iodine (1 oz.) – Potent Thyroid Support, Boost Energy Levels & Metabolism – Vegan, Non-GMO & Gluten Free Liquid Drops
Iron is another one of the nutrients that deals with the blood. Iron is a component of hemogloed blood cells thatcarrie s okygen ungs to the rest of your body. People with an iron deffieicncy often have:
- Feel short of breath
- Have a fast heartbeat
- Have cold hands and feet
- Crave strange substances such as dirt or clay
- Have brittle and spoon shaped nails or hair loss
- Sores at the corner of the mouth
- A sore tongue
- Severe iron deficiency can cause difficulty in swallowing
Vegans with a low iron intake should aim to eat more iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts and seeds. Iron-fortified foods, such as cereals, enriched breads and some plant milks, can further help. When choosing a vegan diet it is much easier to get a daily amount of iron with the above mentioned vegetables and a supplement may not be necessary if you are eating good amount of these.
Calcium is a mineral necessary for bone and teeth. It also plays a role in muscle function, nerve signaling and heart health.
Plant sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu and fortified plant milks or juices. great source of calcium as well as a great source of protein and amino acids is the moringa plant. This plan or tree can grow any where and has been called the miracle plant as it provides much needed protein: 1 lb. Premium Organic Moringa Oleifera Leaf Powder. 100% USDA Certified. Sun-Dried, All Natural Energy Boost, Raw Superfood and Multi-Vitamin. No GMO, Gluten Free. Great in Green Drinks, Smoothies.
Lastly if you are not feeling yourself and have just started a vegan diet, it is most likely that you are not use to it. Give yourself about 10 days before you take any of the supplements find foods that are good above suggested nutrients. Let your body shift into the new eating haore g the supplements and make sure to always see a physician make sure you are getting exactly what you need, eventually all right into it and it will be okay. Try starting off with some of the popular challenges for a vegan diet, the 7 Day Vegan Challenge is a great way to get started and has many resources and a support group.