Vegan or Vegetarian diet is a very healthy method of eating. It is associated with a number of useful health benefits; it reduces the risk of obesity, heart diseases and a host of cancer types.
However, with all the numerous benefits, a vegan diet might not be able to do justice on the adequate supply of some nutrients.
Going further, it is important you, as a vegan, are able to identify these nutrients and supplement your diet with them so as to achieve an optimal state of health and body performance.
Below are a few vital nutrients that are commonly omitted from a vegan or vegetarian diet.
- Vitamin B12
Vitamin B12 is a nutrient that can only be found in animal food sources like eggs, dairy, fish, meat and fortified foods (can also be found in little amounts in some seaweed types). Vegans are at high risk of being vitamin B12 deficient. To obtain adequate amounts of the vitamin, a vegan should take supplements or eat foods that have been properly fortified with vitamin B12. Breakfast cereals, meat substitutes, bread, soy products and enriched yeast products should be included in the diet.
- Creatine
Creatine is a bioactive compound that plays an important role in brain and muscle function. Creatine is not regarded as an essential nutrient because it can be produced by the liver. Studies however shows that vegetarians tend to have significantly lower amounts of creatine in their muscles. Vegan creatine supplements should be taken.
- Carnosine
Carnosine is an antioxidant nutrient that can only be gotten from animal foods. It serves important brain and muscle function. To make up for and increase the levels of carnosine, a vegan can take beta-alanine supplements.
- Taurine
Taurine is a sulfur compound that serves various functions in the body. Although they are found naturally in animal-based foods, they can be made available in synthetic supplement form.
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