Top 3 Vegan Deficiencies: Helpful Tips for Vegans
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let me come right out and say that honestly veganism is not bad most people might look at me and say wow that guy’s probably totally anti vegan but in reality I’m an advocate for those that are vegans and I’m an advocate for those that aren’t as long as they’re being conscious about their health and being conscious about the environment there is a nice balance but I wanted to create this video to address the top three deficiencies that vegans face when it comes to vitamins minerals and nutrients in general because in reality there are some pretty significant deficiencies and we do need to address them but let me first off say that most of the deficiencies come from two things they come from either being too one-track minded and eating the same kind of thing over and over again and not getting the variety or it ends up coming from the fact that our soil is so depleted that vegans that are making concerted effort to eat a balanced diet aren’t getting the minerals and vitamins that they need simply because our soil is so depleted so there are some ways to get around it it’s just a matter of making sure you pay close attention to the kinds of foods that you’re eating and let me also say that you can’t knock something until you try it I am a huge proponent and if even if you’re a non vegan taking at least a couple weeks a year to go vegan to a see how you feel but be reap the benefits that are pretty obvious when it comes to veganism alright so let’s talk about the deficiencies the first one is vitamin b12 unfortunately vitamin b12 is a vitamin that you get almost exclusively from animal sources you see vitamin b12 is extremely important when it comes down to helping you build your own DNA but also building red blood cells which deliver oxygen to the rest of your body this in part is really an animal product and animal vitamin to begin with so it’s very difficult to get if you’re a vegan but there are a few foods that you can use but one in particular and that is nutritional yeast okay that’s that powdery yellow flaky stuff I highly recommend if you’re vegan adding that whenever you can because it’s definitely going to give you a nice boost of vitamin b12 that you’re going to be hard-pressed to find anywhere else in a non animal source additionally there’s always b12 supplements okay you got cyano couple Amin and you got methylcobalamin those are the two kinds that you can get vitamin b12 from and they are both a non animal form so you’re able to get in a supplement that although one is synthetic is still not going to really trigger anything that’s going to break your veganism diet the number two thing that most vegans are deficient in is going to be simple omega threes and in reality whether you’re an omnivore or a vegan it’s hard to get enough of your omega-3s simply because you have to be eating copious amounts of fish to really get it so regardless it’s important to probably be using a supplement there you see a lot of vegans will say well I’m consuming flax so I’m getting alpha linoleic acid which is an omega-3 and that’s good and it’s a step in the right direction the problem is that the body has to convert that alpha linoleic acid into a usable form known as Echo’s to pentanoic and docosahexaenoic acid those are the kinds of EPA’s and DHA s the fatty acids that actually help the brain and help reduce inflammation within the body ala like from flax takes a lot of work to really get you there so what do you do if you don’t eat any kind of animal products how do you get your omega-3s well step one is yes you can’t eat flax you just have to eat copious copious amounts of it step two is to eat a lot more algae and seaweed products or take a dose of hexanoic acid DHA product that’s derived from algae in fact DHA that comes from algae is significantly better than DHA that’s coming from a sardine source or a mackerel source then lastly you can eat a lot of cabbage but eating a lot of cabbage comes with some side effects too like bloating and gas and overall GI discomfort you’re probably best going for the algae of the seaweed and living like a mermaid okay the last one is calcium yeah vegans don’t get enough calcium yeah a lot of times we have a lot of foods that are fortified with calcium but the problem is most vegans are health-conscious that means that most vegans aren’t eating a lot of processed foods which means they’re not getting the process and fortification that these processed foods have to add extra calcium in but I stress for you to think about this a little bit differently rather than trying to get more calcium because in reality we don’t really need more calcium we have a lot of it we need to absorb it more we need more vitamin D which poses another problem vegans aren’t getting a lot of vitamin D because again it comes from animal sources or proper sunlight and if you’re living in an area where it’s hard to get enough sunlight that can be really tough that leaves you with really only one option and that’s taking a vitamin D supplement that is derived from an animal source that’s really the only real way about it to get adequate amounts of vitamin D so I highly recommend taking in 2000 to 5000 IU’s of vitamin D and you’ll dramatically feel a big shift in your mood and how you feel overall but it’s also going to end up helping your bones in the long run more so than just drinking a glass of almond milk so there you have it those are the three simple deficiencies that vegans face although they’re big ones they’re easy to fix if you pay attention and add just a smidgen of these little things throughout the course of your day as always keep it locked in here on my channel if there’s any specific videos you want to see whether it’s regarding veganism ketosis intermittent fasting you name it make sure you let me know in the comments section so that I can address it I will see you in the next video
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Top 3 Vegan Deficiencies: Helpful Tips for Vegans – Thomas DeLauer
Case Study: Even though caloric intakes were similar, strict vegetarians (vegans) had lower mean BMI than all other groups and non-vegetarians (omnivores) had the highest BMI when compared over 5 years.
A 2013 study published in the Journal of the Academy of Nutrition and Dietetics looked at the dietary patterns of 71,751 subjects, who ranged from vegans to omnivores. People were categorized into:
● Pesco vegetarian
● Lacto-ovo vegetarian
● Strict vegetarian (vegan)
Data was collected from 2002 to 2007 through a lengthy questionnaire.
Overall caloric intake was very similar between all groups except for semi-vegetarians, who ate fewer calories.
● Even though caloric intake between nonvegetarians and strict vegetarians was nearly identical, the mean body mass index was highest in nonvegetarians (mean 28.7) as compared to all groups and lowest in strict vegetarians (mean 24.0) as compared to all groups.
If you decide to give vegan a go, here are the top 3 most common deficiencies that you should look out for, and ways to rectify them.
1. Vitamin B12
Why vegans can be deficient: Vitamin B12 is almost exclusively found in animal foods, including meats, dairy, eggs, and fish.
Many plant milks and vegan processed foods include added B12, however if you are eating a whole food vegan diet where you do not consume many processed foods, you are at especially high risk of a deficiency.
What vitamin B12 does:
● Involved in the making of DNA and red blood cells
● Nerve health
● Linked to energy, mood, and memory
● Crucial for brain health
– Nutritional Yeast
– B12 Supplements
2. Omega-3 fatty acids
Why vegans can be deficient: There are 3 omega-3 fatty acids: ALA, EPA, and DHA. Plant foods do not contain sufficient quantities of EPA and DHA. Fish and seafood are the best sources, so even omnivores who do not eat seafood are at risk of not getting enough DHA.
Besides sea veggies, EPA and DHA are hard to come by without supplementation if following a vegan diet.
The body can convert ALA into EPA and DHA, however many factors can influence how much ALA is converted (age, genetics).
What omega-3 fatty acids do:
● DHA is particularly important for brain health
● Impacts mood and memory
– Algae, Seaweed or DHA derived from Algae.
– Copious amounts of flax
Any diet can easily be deficient in calcium, however a vegan diet is one where you will want to pay particular attention.
Many vegan foods contain calcium, including dark, leafy greens, almonds, oranges, sweet potatoes, beans, tempeh, tahini, and many others.
The problem is not how much is consumed, but how much is absorbed.
Phytates in plant foods (which have health benefits, so not all bad) combine with minerals such as calcium, inhibiting absorption.
Oxalates found in leafy greens and some other foods can also inhibit absorption, but not eliminate it completely.
Essentially meaning that the very greens that are doing us good, can slow us down if it’s over the top.
You also need to have sufficient vitamin D levels to absorb calcium, which is a struggle for many of us, no matter our diet.
The best solution is to utilize vitamin D so that you can absorb minimal amounts of calcium maximically.
To set yourself up for success with a vegan diet, be sure to include a daily vitamin B-12 supplement, and be sure you are consuming sources of omega-3s and calcium daily.
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3. Novel insights into the effect of vitamin B12 and omega-3 fatty acids on brain function
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5. Plant-based diets: a physician’s guide
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