A vegetarian diet is very healthy because it combines the elimination of unhealthy red meat with an increased consumption of vegetables and fruits. However, even being on a vegetarian or vegan diet, you can get deficiencies that are dangerous to your health.
- MagnesiumMagnesium in our body is responsible for a number of important life functions. Mainly for the good condition of the brain, but also for the health of nails and hair. However, the main source of magnesium in the diet of most of us is meat and dairy products, which is why vegans who exclude milk, eggs and cheese from their diet are particularly vulnerable to deficiencies. Fortunately, there are other foods you can get plenty of magnesium from. These include cocoa and dark chocolate as well as nuts. Including them in the diet will guarantee that we will not be exposed to deficiencies.
- Vitamin BThe main sources of vitamin B are meat, cheese and dairy products. Vitamin B is responsible in our body for the work of the brain, reduces the risk of depression and improves the condition of the skin, hair and nails. It also participates in the absorption of magnesium, so it is worth to include both of these ingredients in your diet. It is easy for vegans and vegetarians to become deficient if they do not take care to diversify their diet. However, if they include peas, beans, whole grain bread, groats and green vegetables in their meals, they will certainly not lack vitamin B in their diet.
- Vitamin DVitamin D is called the “sunshine vitamin” because 80% of it reaches us with the sun’s rays. Other sources of vitamin D are diet, including meat, vegetable oils, and eggs. For this reason, it is very difficult for vegans to find plant sources of vitamin D and they are at risk of deficiency. These, in turn, result in poorer tooth condition, brittle bones (especially in children and the elderly) and vision problems.
- IronIron can be found in liver, red meat and spinach. Not every vegetarian knows, however, that there is about 100 times less iron in spinach than in meat products, which is why it is very difficult to supplement its deficiencies. And iron is responsible in our body for its basic building material, i.e. blood. Without this element, you can get anemia, which is manifested by pale skin, weakness and dark shadows under the eyes. This is especially dangerous during pregnancy, when anemia can also affect children.
- Omega-3 and Omega-6 acidsOmega-3 and Omega-6 acids are mainly responsible for the proper functioning of the nervous system, brain and joints. Their main sources are fatty sea fish and some vegetable oils. Vegetarians who do not reach for fish may therefore be exposed to deficiencies, resulting in weak and painful joints, poorer memory and problems with concentration.
As you can see from the list above, there are ways to ensure that vegetarians and vegans have access to minerals, the main sources of which are meat and dairy. However, it is not effective in every case (e.g. vitamin D can be found mainly in dairy products or cod liver oil, which is why it is difficult for vegans to obtain a good source of this substance. Therefore, people on such a diet should regularly take vitamin supplements to prevent deficiencies.