Being a vegan comes with a lot of challenges and most of which are related to getting enough nutrients. If this is not taken care of many bad things can happen to you.
This is why in this post I will be talking about the most important vegan diet supplements you should never forget.
If you can take care of this you will be able to not go through the hardships I went through when I started the diet. If you are interested you can check out my story.
What is a vegan diet
As I have said in my previous post a vegan diet is where you merely exclude any meat from your diet and any animal by-product like cheese.
The vegan diet, although considered very strict and in some case very extreme, it is one of the best ways to reverse any heart disease or any heart related disease. (I am talking about personal experience here).
Even though a vegan diet is a subcategory of the vegetarian diet it is still a very broad diet as it is divided into many types, which I did talk about before.
You can check my vegan diet for beginners post which talks about the different types here
The first nutrient that must not be forgotten is calcium because calcium affects more body functions than any of the nutrients I will be talking about.
I know this because it taught be a huge lesson when I started the vegan diet. Due to my naivety I thought I would cope just fine without focusing on calcium since I had other nutrients and boy was I wrong.
To cut a long story short, my body joints started to give up on me and that was when I woke up.
The reason I also had trouble with getting enough calcium was because I did not know the calcium rich foods to eat.
Luckily know I know many of them and I know you would benefit knowing you do not have to get you calcium from milk (which we as vegan do not drink or consume).
Here are the foods to focus on:
- Cooked broccoli
This is just a list of a few of these foods. You can find more detailed foods in my other post called HOW DO VEGANS GET CALCUIM?
The second most critical nutrient is the vitamin B12 and is also very hard to find especially if you are still starting out as a vegan.
Vitamin B12 is vital for taking care of your nerves in the body to ensure you have all the proper senses and the like. So if you neglect this vitamin you are putting yourself at a huge risk.
The other risks may be slow damage to the nervous system and blurred vision.
The symptoms of vitamin B12 deficiency include:
- Blurred vission
- Poor memory
- Sour tongue
- Personality changes
If you are like how I was when I started, not knowing where to get the vitamin B12-rich food, I am here to help you know these types of food.
Here is a list:
- Meat substitutes like tofu
- Vegan spreads like marmite
For more of these vegan vitamin B12-rich foods you can check out my article written HOW DO VEGANS GET VITAMIN B12?
I think the most obvious nutrients that is normally always known to be lacking in a vegan and a vegetarian diet is protein, more so for a vegan diet.
This is because the vegetarian diet is actually better due to the fact that there are still food groups like cheese and milk which can still be eaten (of course it depends on the type of vegetarian you are).
Luckily for us vegans protein sources are unlimited and you can supplement every single day like the following:
You can also look for food with high protein or supplements .
I recommend a high protein vegan supplement like the vegansmart protein which I did a review about
Vitamin D is also another very important nutrient for vegans as it works to ensure your calcium is absorbed well in the body.
Vitamin D is also important for maintaining phosphate and calcium balance in the body and in the bones.
Vegans normally have the following symptoms when they lack vitamin D:
- Bone and back pain
- Hair loss
For vegan food with a lot of vitamin D you can check out vegan foods high in vitamin D.
iron is needed to carry oxygen from the lungs to the body tissues and not having enough can take a toll on your body in the long run.
You can basically have the following symptoms which indicate you need vitamin D:
- Pale skin
- Brittle nails
To check out food you need to help you with vitamin D check out my article called vegan foods high in Iron.
When it comes to a vegan diet and, vegetarian diet to some extent, there will always be a lack of nutrients if you are starting out.
I do suggest you talk to your doctor or a practitioner before you start one of these diets as they will ensure you do not cause any damage to your body.
Although you can start yourself like me it is vital to have at least the right information.
Just note that there are 5 nutrients which are the most neglected by vegans especially to those who end up being sick all the time.
I hope you enjoyed my article and I hope it was worth your time to. If you have any questions or comments to add you are more than welcome to leave the comment below.