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There are many reasons for vegans to adopt a vegan diet, ranging from the desire to stay healthier to reducing their environmental footprint to the welfare of animals.
Whatever the reason, many people find it difficult to achieve nutrient intake goals for specific vitamins and minerals as part of a vegan diet. These include vitamin B12, iron, calcium and iodine.
Here's how to make sure you consume enough of these vitamins and minerals while following a vegan diet.
1. vitamin B12
Vitamin B12, or cobalamin, is essential for the production of red blood cells, DNA (your genetic code), fatty acids in myelin (which isolates the nerves) and certain neurotransmitters necessary for brain function. .
Since vitamin B12 is stored in the liver, deficiency is unlikely to occur in adults in the short term.
Symptoms of vitamin B12 deficiency
Symptoms of vitamin B12 deficiency include fatigue, lethargy, poor exercise tolerance, dizziness, rapid heartbeat or palpitations, easy bruising and bleeding, weight loss, impotence, bowel or bladder changes, sore tongue and bleeding gums.
Other symptoms related to the nervous system include loss of sensation in the hands or feet, movement problems, brain changes ranging from memory loss to mood changes or dementia, disorders of the sight and impaired control of the bowel and bladder.
B12 deficiency test
Your doctor may request a blood test to check your vitamin B12 status and determine if the indicators are healthy.
Vegan food sources of B12
Vitamin B12 is abundant in foods of animal origin, including meat, milk and dairy products.
For vegans, vegetable sources of vitamin B12 include some algae and plants exposed to bacterial action or contaminated by soil or insects. While mushrooms, nori or fermented soy may contain traces of vitamin B12 badogues, more reliable sources include soy or vitamin B12 fortified walnuts, or meat substitutes. Check the nutrition information panel on the label for B12 content.
The crystalline vitamin B12 added to these products can increase the absorption rate of vitamin B12 to a level similar to that of animal products.
2. Calcium
Calcium is needed to develop and maintain the bones of the skeleton and is stored in the teeth and bones. It is also essential for heart, muscle and nerve function.
Calcium deficiency test
Low calcium intakes are badociated with osteoporosis or "brittle bones" and a higher risk of bone fractures.
A bone scan is used to measure bone density. Osteoporosis is diagnosed when bone density is low.
Low calcium intake and low vitamin D levels increase the risk of osteoporosis. Check the health of your bones using the Know Your Bones online quiz.
Sources of calcium vegan
Although calcium-rich sources are milk and milk-based foods, vegans can get calcium from tofu or tofu, soy beverages or fortified walnuts, nuts, seeds, legumes and cereals for breakfast.
Calcium needs may be higher for vegans and vegetarians because of the relatively high content of oxalic acid in foods such as spinach, rhubarb, beans and phytic acid in seeds, nuts, cereals , some raw beans and soy products. These specific acids can reduce the calcium absorption of these foods by 10 to 50%.
In a study of calcium intake in 1475 adults, vegans were lower than national guidelines and had lower calcium intake than vegetarians, semi-vegetarians, peso-vegetarians, and omnivores.
3. iodine
Iodine is needed to make thyroxine, a thyroid hormone used for normal growth, regulation of metabolic rate and development of the central nervous system. Iodine is concentrated in the thyroid gland.
Symptoms of iodine deficiency
Iodine deficiency can lead to enlarged thyroid gland, goiter or hypothyroidism.
Symptoms of hypothyroidism include lethargy, fatigue, muscle weakness, feeling cold, difficulty concentrating, poor memory, weight gain, depression, facial pockets, hair loss , dry skin, constipation and slower heart rate.
In women, iodine deficiency can increase the risk of miscarriage and stillbirth, as well as conbad anomalies, including mental retardation and cretinism.
Iodine deficiency test
Your iodine status can be evaluated with the help of a range of tests, including thyroid hormones in your blood, the size of your thyroid gland or the presence of a goiter. Talk to your doctor about these tests.
Vegan dietary sources of iodine
The iodine content of foods depends on the iodine content of the plants, which in turn depends on the iodine content of the soil. When the soil content is low, it may be necessary to supplement the iodine.
The main sources of iodine are seafood, dairy products and eggs.
For vegans, iodized salt, commercial iodized salt bread, fortified soy milk or nut milks (see product label) and algae are important.
Substances called goitrogens, found in Brbadica vegetables – especially cabbage, broccoli and Brussels sprouts, sweet potato and corn – can interfere with the production of thyroid hormones.
4. iron
Iron is needed to make hemoglobin in red blood cells, which carry oxygen in your body.
Iron is also necessary for the production of energy in the muscles, the concentration and health and the proper functioning of the immune system.
Symptoms and tests for iron deficiency and anemia
Iron deficiency results in iron deficiency and is badociated with reduced work capacity, impaired brain function, reduced immunity and delayed infant development.
The first stage of iron deficiency is called iron reserve and your doctor may recommend a blood test to check your iron status.
Vegan iron sources
In Australia and New Zealand, the main contributors to iron intake are whole grains, meats, chicken and fish.
The amount of iron absorbed in food depends on the iron status of the person (in those who have an iron deficiency that absorbs more), as well as the iron content of the whole meal and the fact that iron is an iron. heme (from food of animal origin) or not. iron from plant sources such as cereals and vegetables.
Although plant-based iron is less able to penetrate the body, you can increase your absorption by adding lemon juice or lime (citric acid) or other fruits and vegetables rich in vitamin C, which convert non-heme iron into a more effective absorbed form.
Pay attention to food components that inhibit the absorption of heme and nonferrous iron, including calcium, zinc and phytates in legumes, rice and other cereals, as well as polyphenols and plant proteins that can inhibit the absorption of non-heme iron.
Long-term vegans will also need to monitor vitamin D, omega-3 and protein levels.
A good strategy is to periodically check with your general practitioner about your health and well-being, and an accredited dietitian practitioner can check if you are getting all the nutrients you need. 
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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