Both in mixed and vegan diet, it is important to cover macro (proteins, fats, carbohydrates) and micro (vitamins, minerals, trace elements) nutrient requirements, as they are needed for building blocks and sources of energy to initiate body processes. "Vegans are malnourished!" is a long-standing prejudice. In veganism, however, there are actually important nutrients, the amount of which can be low in the body if one does not eat a balanced diet.
How do you recognize a deficiency symptom?
A deficiency symptom develops insidiously. It can take a while before it becomes noticeable. This is because the body draws on vitamin stores such as the liver or fat cells. If malnutrition finally occurs, the symptoms differ based on the particular vitamin the body is undersupplied with.
Common symptoms that occur are
Increased or greatly reduced appetite
Reduced endurance
Muscle aches
Tiredness and exhaustion
Depressed mood up to depression
Nutrient deficiencies can be tested with various tests, some of which are also available over the counter. However, the best or safest option is a blood test. It is not only recommended for deficiency symptoms, but also for all vegans, every six months.
Important Micro Nutrients
Studies show that a sufficient supply of nutrients is easy to achieve through a vegan diet. However, special attention should be paid to some nutrients:
Vitamin B12
Vitamin B12 (cobalamin) is essential in the synthesis of DNA, cell division, blood formation and the nervous system. The vitamin plays a central role in a number of physical processes. It is also relevant for the protection of the nerval cords in the spinal cord and brain, the synthesis of hormones, neurotransmitters and homocysteine. Vitamin B12 is difficult to obtain from a plant-based diet and is therefore probably the most discussed nutrient in a vegan diet. In sufficient amounts, it is only found in animal foods.
Thus, in a vegan diet, supplying the body with the necessary vitamin is somewhat difficult. Not only vegans, but also many elderly people who consume animal products suffer from a vitamin B12 deficiency. Although they take in sufficient vitamin B12, their physical absorption capacity is usually reduced. Especially vegans, pregnant women, nursing mothers, children and elderly people have to pay attention to a sufficient supply of the vitamin, which is best checked regularly by a blood test.
Signs of a vitamin B12 deficiency are:
· Paleness
· Tiredness
· Swindle
· Feelings of exhaustion and weakness
· Listlessness
· Insomnia
· Irritability
· Susceptibility to infections
· Tingling and numbness in limbs
· Indigestion and loss of appetite
If a vitamin B12 deficiency remains untreated, in the long term, it leads to disorders of blood formation, as well as neurological and psychiatric impairments, such as sensory, coordination and balance disorders, apathies, hallucinations up to paralysis and psychoses. These occur as a result of a limited production of neurotransmitters and hormones. If the blood formation and the structure of the DNA is disturbed, anaemia and an impaired metabolism can follow. The lack of vitamin B12 causes the homocysteine level to rise, which can lead to retinal damage, cardiovascular diseases and dementia. In addition, if nerve cells are damaged, this results in coordination problems, paralysis and inexplicable pain. Symptoms similar to multiple sclerosis occur when the spinal cord is damaged.
Vitamin B12 is found in beer, sauerkraut, algae or other plant foods. However, its content is only marginal and therefore has no great effect on humans. Therefore, dietary supplements and medical injections are the most efficient ways to safely cover the vitamin B12 requirement in vegan diets.
Plant foods may contain traces of vitamin B12 due to bacterial fermentation, as in the case of sauerkraut, for example. However, it has not been scientifically proven that the form of the vitamin it contains is usable by humans. In addition, the quantity is so small that it is not possible to supply it in sufficient quantities to meet the body's needs. Shiitake mushrooms and the seaweed Nori contain vitamin B12 as well, although the amount available can vary considerably. Due to the inactive form of vitamin B12, these foods are not suitable as a source.
In order for the body to be able to absorb vitamin B12, the chemical structure of the vitamin is crucial. Various forms of blue-green algae, spirulina foods containing cyanobacteria or tempeh, contain vitamin B12, but these are so-called B12 analogues (an active form of cobalamin), which cannot be used by humans to meet their needs.
Vitamin B2
Vitamin B2 (riboflavin) is important for the energy production of the metabolism. In plant products it is found mainly in nuts, seeds, mushrooms, legumes and wholemeal products. It contributes to the conversion of carbohydrates, fats and protein into energy. It also supports the action of vitamin B3 (niacin) and vitamin B6 (pyridoxine) in the body.
Vegetarians and mixed diets consume vitamin B2 in sufficient quantities. In studies with vegans, a sufficient riboflavin status was found in some cases while it wasn't found in others. People who eat vegetable foods should make sure that they eat as many vegetables and fruits as well as meat substitutes and legumes as possible in order to get enough vitamin B2. In addition to a complete food selection, it can be helpful to regularly check your vitamin B2 status by means of a blood test.
Omega-3 Fatty Acids
Omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for life, as they cannot be produced by the body itself. They fulfil several important functions.
Besides water, the brain mainly consists of fat because 30% of the dry matter is DHA alone. DHA is essential because it contributes to brain activity, thinking ability, learning ability and reaction time as well as many other neurological processes that influence mental performance.
The daily dose of omega-3 fatty acids is 250 mg. DHA is especially important for brain function and concentration, while EPA is especially important for the heart. DHA is found in certain marine algae and tiny crustaceans and is therefore present in all living organisms that feed on it. Furthermore, the cells in the human eye contain a large amount of omega-3 fatty acids. Omega 3 therefore is essential for vision. DHA also is important for heart function, as it contributes to the two most important functions of heart health, namely the fluidity of the blood and cell metabolic processes.
In vegan diets, the question often arises as to how a purely or predominantly vegan diet can meet the need for omega-3 fatty acids. In fact, in addition to fish, many vegetable foods also contain omega-3 fatty acids, especially alpha-linolenic acid. Good sources for it are linseed, rapeseed, hemp, walnut oil or walnuts. However, these only contain the omega-3 fatty acid ALA (alpha-linolenic acid) and no DHA or EPA. ALA can be converted to DHA and EPA in the body, but only around 5%. Often, this is not enough to be healthy and efficient.
The omega-6 fatty acid linoleic acid is vital as well. Omega-6 fatty acids are a component of the cell membranes and precursors of various substances, such as those that regulate blood pressure. Omega-6 fatty acids are also involved in growth and repair processes. They lower the "bad" LDL cholesterol level in the blood, but unfortunately also the "good" HDL cholesterol level.
Omega-6 fatty acids are found in thistle oil, sunflower oil, wheat germ oil, corn germ oil, soybean oil, sesame oil and chia seeds. Both vegan and mixed diets include too much omega-6 and too little omega-3 fat. The recommended ratio of omega-6 to omega-3 is 5:1, but most people do not reach this ratio. In addition, omega-6 fatty acids can have an adverse effect on the conversion of the omega-3 fat alpha-linolenic acid into the health-promoting long-chain omega-3 fats EPA and DHA. Therefore, it is recommended to supplement EPA and DHA in a vegan-vegetarian diet.
Calcium
Calcium builds up bones and teeth and is necessary for blood clotting. The mineral is largely absorbed through calcium-rich mineral water and many plant foods, such as dark green vegetables (kale and broccoli), sesame (also known as sesammus/tahin), almonds, and calcium-enriched plant drinks.
A daily intake of 1,000 mg is recommended for adults. Animal proteins can reduce calcium intake because they contain sulphur-containing amino acids that promote calcium excretion. Sodium also has this effect. With a vegan diet, a sufficient supply could be guaranteed even with a minimum intake of about 700 mg calcium/day. However, calcium intake is determined by so many factors that it can still be difficult for vegans to cover the recommended amount. As mentioned above, too much protein (including vegetable protein) leads to increased excretion of calcium. Oxalic acids, which are found in high amounts in rhubarb, chard, spinach, beetroot, cocoa, nuts, sorrel and black tea, also inhibit the absorption of calcium.
Iron
Iron is especially important for the transport of oxygen in the red blood cells, the production of energy and the immune defence. Many plant foods such as whole grains, legumes, nuts and oilseeds contain iron. More precisely: Pumpkin seeds, amaranth, linseed, quinoa, dried lentils, pistachios, pine nuts, oat flakes, dried apricots and spinach. Iron is best absorbed by the body when taken in combination with vitamin C or other organic acids. Just a little lemon juice in salads or in pasta and cereal dishes or a glass of orange juice with cereal can have this effect.
Iron deficiency is a widespread phenomenon and affects not only vegans. Based on the World Health Organization (WHO), iron deficiency is the most common nutrient deficiency worldwide.
Symptoms of iron deficiency are:
· Concentration disorders
· Dizziness and headaches
· Depressive moods and sleep disorders
· Hair loss and nail brittleness
· Paleness and torn corners of the mouth
· Susceptibility to infections
With this mineral, it is important to distinguish between two types: Haem iron, which comes from animal sources, and non-haem iron, the vegetable iron. In a vegan diet, iron deficiency often occurs because our digestive tract is less able to absorb iron from plants than haem iron. This is because the responsible "transporter" for plant iron not only absorbs this mineral, but also other trace elements such as magnesium, zinc or calcium. The haem iron from animal food is absorbed much more efficiently because a separate transporter is provided for it in the intestinal cell. Nevertheless, as a vegetarian or vegan, it is possible to balance the iron levels. There are many vegetable foods that have high amounts of iron. However, only a small amount of it reaches the bloodstream via the intestine due to its poor digestibility. Thus vegans have to eat more food with high iron content to itself or fall back to auxiliary means.
Iodine
Iodine is of great importance for the function of the thyroid gland and the associated hormone balance. It is essential for the thyroid because it is necessary for the production of two important hormones, T3 and T4. These hormones are important for cell division, activation of energy metabolism and brain development. If we take in too little of the respective nutrient, the thyroid gland enlarges (a goiter forms) to make up the deficit. If it does not succeed, symptoms such as fatigue, lack of strength, mood swings and thyroid disorders such as rapid and/or irregular heartbeat, weight loss, nervousness, trembling, sweating, sleep disturbances and a tendency to diarrhoea occur.
The recommended daily dose of iodine is 200 µg. Since vegans avoid fish and dairy products that are rich in iodine, they should resort to plant-based alternatives. The most important vegetable sources of iodine are: iodized table or sea salt, algae and seaweed especially Arame, Kombu, Wakame or Hijiki, these contain the highest amount of iron (between 5 and 11 µg per 100g), green vegetables (broccoli, spinach, kale, fennel and peas) and nuts (cashew nuts, walnuts and peanuts). The iodine requirement can easily be covered by the diet alone. Food supplements should only be used if the iodine supply via salt and algae is not sufficient. This is especially the case during pregnancy and lactation.
Vitamin D
A lack of vitamin D has serious consequences for health. If there is a deficit of it, a lack of calcium will also appear after a short time. Without vitamin D, not enough calcium can be absorbed from food. The body tries to compensate for this deficiency by taking calcium from the bones. This demineralises the bones. Therefore, vitamin D is important for bone formation. In other words, it is essential for calcium metabolism, as it absorbs the mineral from the food components present in the intestines and stores it in the bones. Vitamin D also is essential for cell metabolism. This is because it is present in almost all cells of the body and thus influences cell metabolism. It is therefore important for building and maintaining bones, supporting calcium absorption and remodelling bones (renewal and mineralisation). Thus, it improves strength and physical functioning and reduces the risk of falls and fractures by about 20%.
Symptoms of vitamin D deficiency are:
· Common diseases or infections
· Bone and back pain
· Permanent exhaustion and fatigue
· Depressions
· Bone Loss
· Poor wound healing
· Hair Loss
· Muscle aches
The vitamin D content in food is low. The main sources in animal foods are: fatty fish such as eel, herring, salmon, mackerel, chicken eggs, beef liver, calf's liver, butter and Gouda. Vegetable sources would be: avocado, cocoa, mushrooms and chanterelles.
The required daily dose of vitamin D, is 20 µg (or 800 IU/international units). This is very difficult to cover with food alone. This is because you would have to consume a large portion every day, about 400 g of fatty fish, several kilograms of pork, 16 to 20 eggs or 20 litres of whole milk to cover the daily requirement. With vegetable products it is even more difficult to completely cover the vitamin D requirement. However, in order to achieve this, sufficient absorption of sun light (UV-B light) is necessary. To achieve this, you should spend 15-30 minutes a day in the midday sun.
Proteins
Proteins are critical to good health.
Comments