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Becoming a vegan has many advantages – and some disadvantages if the transition to plants is not well planned. Writing for The Conversation, Clare Collins, a professor of nutrition and dietetics at Newcastle University, explains what to look for.
There is many reasons people become vegans, wanting to be healthier, reduce their environmental footprint, animal welfare.
Whatever the reason, many people have trouble meeting the nutrient intake goals for specific vitamins and minerals during 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.
Vitamin B12
Vitamin B12, or cobalamin, is essential for making red blood cells, DNA (your genetic code), fatty acids located in myelin (which isolate the nerves), and some neurotransmitters necessary for the functioning of the brain.
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, low exercise tolerance, dizziness, rapid heart rate or palpitations, easy bruising and bleeding, weight loss, impotence, changes in bowel or bladder, a painful tongue and gingival bleeding.
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, vision disturbances, and impaired control of the eyes. bowel and bladder.
B12 deficiency test
Your doctor may request a blood test to check your Vitamin B12 status and determine if any indicators are in the healthy range.
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 analogues, more reliable sources include soy or vitamin B12 fortified walnuts, or meat substitutes. Check the nutrition information panel on the label for B12 content.
Crystalline Vitamin B12 added to these products can increase the absorption rate of vitamin B12 to a level similar to that of animal products.
Calcium
Calcium is necessary 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 associated with l & # 39; osteoporosis or "fragile bones" and a higher risk of bone fractures.
A bone scan is used measure bone density, with diagnosed osteoporosis 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 requirements may be higher for vegans and vegetarians because of oxalic acid the content of foods such as spinach, rhubarb, beans and phytic acid content 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 one study of the calcium intake of 1475 adults vegans were lower than national recommendations and had lower calcium intake than vegetarians, semi-vegetarians, peso-vegetarians and omnivores.
Iodine
Iodine is needed to make thyroxine, a thyroid hormone used for normal growth, metabolic rate regulation, and central nervous system development. Iodine is concentrated in the thyroid gland.
Symptoms of iodine deficiency
Iodine deficiency can lead to enlargement of the thyroid gland, a goitre, 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 slow heartbeat.
In women, iodine deficiency may increase the risk of miscarriage and stillbirth, as well as congenital 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 food 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, which are found in brassica vegetables – including cabbage, broccoli and Brussels sprouts, sweet potato and corn – can interfere with the production of thyroid hormones.
The iron
The iron is necessary to make hemoglobin in red blood cells, which carries oxygen around your body.
Iron is also necessary for the production of energy in your muscles, and for concentration and a healthy immune system.
Symptoms and tests for iron deficiency and anemia
Do not have enough iron leads to iron deficiencyand is associated with reduced work capacity, impaired brain function, reduced immunity and delayed development in infants.
The first stage of iron deficiency is called weak iron reserves and your doctor can 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.
Be careful with the dietary components that inhibit the absorption of heme and nonferrous iron, including calcium, zinc and phytates in legumes, rice and other cereals, and polyphenols and vegetable proteins that can inhibit the absorption of non-heme iron.
Long-term vegans will also need to monitor levels of Vitamin D, Omega-3 fat and protein.
A good strategy is to periodically check with your GP for your health and well-being. accredited dietitian can check if you get all the nutrients you need.
This article is republished from The conversation under Creative Commons license. Read it original article.
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