How Vegetarians and Vegans Prevent Nutrient Deficiencies

More and more people are eating meatless or avoiding animal products. However, for many there is uncertainty as to whether the individual diet has an influence on the nutrient supply.

Are vegetarians and vegans really at risk of nutrient deficiency? “No, in principle not, if you follow certain ground rules. This also applies to omnivores,’ says consumer lawyer Armin Valet of the Hamburg Consumer Center (VZHH).

“Studies have shown that vegetarians and vegans are sometimes better supplied with nutrients such as potassium, magnesium, folate, vitamins C, E and fiber than omnivores. They also found a lower risk of type II diabetes or high blood pressure compared to the general population. ” This is because these people usually pay attention to a balanced diet that is as fresh and unprocessed as possible.

Vegetarians who eat eggs, milk and milk products such as yogurt, cheese and cottage cheese are generally well supplied with important nutrients such as calcium, protein and vitamin B12. It may be different for vegans. “It is especially important for vegans that they pay attention to a diverse composition of food, otherwise deficiencies can arise, for example in iron, calcium, selenium and iodine,” says Valet. “Vitamin B12 should be supplemented by vegans.”

The right mix of different foods provides the body with all the important nutrients it needs for a strong immune system, organ functions, metabolism and muscles. A good supply of proteins, iron, calcium, omega-3 fatty acids, selenium and iodine is especially important.

Egg white: Protein is an important building block for the immune system and muscle maintenance. Vegans can meet their protein needs by regularly including legumes, grains, nuts and soy products in their diet. Plant-based protein shakes, such as those with rice and pea protein, can also support the protein supply.

Iron: Iron is important for blood formation and oxygenation, among other things. Iron is, for example, in beetroot, legumes and cereal products made from whole wheat flour. Tip: Plant-based iron is much less available than iron from animal foods, but vitamin C supports the absorption of plant-based iron. A glass of orange juice with lentil soup or an apple with porridge is a good combination.

Calcium: Calcium is important for bones and teeth and for the transmission of electrical nerve impulses. Vegans who avoid dairy products can easily cover their calcium needs with mineral water. Spinach leaves, kale, broccoli and whole grains are also good sources of calcium. Many milk alternatives such as oat and almond drinks are also fortified with calcium.

Omega-3 fatty acids: Omega-3 fatty acids are important for blood flow properties and inhibit blood clotting. People who do not eat fish can get omega-3 fatty acids with linseed oil. This must be cold pressed. Valet also advises avoiding sunflower oil if possible. This one is rich in omega-6 fatty acids, making it difficult to consume omega-3 fatty acids.

Selenium: Selenium is important for the immune system and the formation of thyroid hormones. Selenium can be found, for example, in lentils, cabbage and onion vegetables, mushrooms and Brazil nuts.

Iodine: Iodine is important for the formation of thyroid hormones. To provide the body with iodine, according to the consumer advocate, it makes sense to use iodized table salt. Many bakers also use iodized table salt for their bread and rolls. Algae are also rich in iodine. Anyone who has thyroid problems should determine the right amount of iodine for them with their doctor.

“You don’t have to calculate your daily nutritional requirement to the milligram. If you pay attention to a varied composition of your diet, eat it as fresh and unprocessed as possible and ensure that you regularly include food with the aforementioned nutrients in your diet, you are usually well taken care of,” says Valet.

“It is nevertheless advisable to have a blood test done by a doctor at certain intervals. In this way, shortages can be detected and counteracted accordingly. Iron deficiency is often a problem, especially in women.”

The consumer advocates of the VZHH recommend only taking nutritional supplements if there is actually an increased need or deficiency. Which vitamins, minerals and trace elements are supplemented in which dosage should be agreed with the doctor.

“A lot doesn’t help much. Anyone who takes dietary supplements according to the watering can principle risks unwanted side effects and interactions,” Valet warns.

One of the supplements that vegans should definitely take is vitamin B12. According to the German Nutrition Association (DGE), the daily requirement of vitamin B12 (cobalamin) for healthy adults is 4 micrograms. Adolescents need 3.5 to 4 micrograms daily, pregnant women even 4.5 and breastfeeding women 5.5 micrograms.

As the DGE emphasizes: “Vitamin B12 is vital and involved in cell division, blood formation, DNA synthesis and the breakdown of fatty acids and amino acids such as homocysteine. A deficiency of vitamin B12 can lead to anemia, neurological disorders and psychological disorders such as fatigue and depressed moods.”

According to the DGE, vegetarians achieve the estimated value with a small glass of milk, a cup of yogurt, an egg and 60 grams of camembert. The following applies to vegans: A vitamin B12 supply that meets all your needs with only plant-based foods is not possible. As the DGE emphasizes, vegans must permanently take a vitamin B12 supplement to prevent deficiencies.

sources: