Is a Vegan Diet Harmful?

For some, a vegan diet is embraced as a lifestyle, while others choose it because they consider it healthier. Then there are those who want to try veganism but can't make up their minds because they don't know the answers to questions like: could it be harmful, how healthy is it really, and is it suitable for everyone?  

Unlike a vegetarian diet, a vegan diet involves no consumption of animal-sourced foods whatsoever — its foundation is made up of vegetables, fruits, oily seeds, grains, and legumes. With this composition, a vegan diet is rich in fiber, folic acid, vitamin E, vitamin C, potassium, magnesium, phytochemicals, and unsaturated fats, all of which have numerous positive effects on health. As a result, people who eat vegan tend to have lower serum cholesterol levels and blood pressure. While the low cholesterol, high vitamin, and high fiber content means vegans face a lower risk of cardiovascular disease and cancer, their risk of conditions such as osteoporosis, anemia, Alzheimer's disease, and similar illnesses is also higher — due to deficiencies in several nutrients found exclusively in animal-sourced foods.

Which nutrient deficiencies are commonly seen in a vegan diet?

Vitamin B12 is a critical, life-essential vitamin with very important functions in every cell of our body, and recent studies show that 92% of people following a vegan diet have significantly low B12 levels. B12 deficiency can lead to anemia, nerve damage, depression, and memory-related problems.

Creatine, which helps build energy stores in cells, is also generally found to be low in individuals who eat vegan; creatine deficiency has particularly negative effects on muscle and brain function.

The most important minerals commonly deficient in vegan individuals are iron and calcium. 

Since vegans do not consume milk and dairy products — the best sources of calcium — they are unable to reach the recommended daily intake of 1,000 mg of calcium. Even if they obtain calcium from foods such as broccoli, kale, and hazelnuts, the absorption of calcium from plant-based sources in the body is not as high as the absorption of calcium from milk and dairy products. To be able to consume sufficient calcium, which plays an important role in bone health, dental health, and fat metabolism, supplementation must absolutely be incorporated into their diet. 

Because animal-sourced protein is utilized more efficiently by the body compared to plant-sourced protein, vegans require more iron than meat-eaters. Iron deficiency causes fatigue, weakness, hair loss, difficulty concentrating, and a weakened immune system.

I mentioned earlier that people who do not consume animal-sourced foods tend to have low serum cholesterol levels. Since cholesterol is also used in the production of steroid hormones such as testosterone, testosterone levels in vegans also tend to run low.

To prevent these deficiencies and maintain a healthy life, it is important for vegans to regularly monitor their blood values, pay attention to eating a diet rich in plant-based protein, and use supplements when necessary.

10 Foods Vegans Must Absolutely Consume

 1) Plant-based milks (soy milk, almond milk, etc.)

 2) Quinoa

 3) Chia seeds

 4) Tofu

 5) Black beans

 6) Oily seeds (nuts and seeds)

 7) Broccoli

 8) Mushrooms

 9) Dried legumes

 10) Spirulina