There are many benefits to a vegan diet. That is why many professional athletes stick to this strict diet. Some of these athletes are Venus Williams, Novak Djokovic and Lewis Hamilton. However, despite the multiple health benefits, there are some vitamins and minerals that a vegan will be short of. Nonetheless, there are numerous health benefits of a vegan diet that scientists have discovered.
Rich in Nutrients
A vegan diet contains many vitamins and minerals, despite being short of some nutrients. When switching to a vegan diet, you are eliminating several foods such as meat. Furthermore, vitamin B12 and vitamin D are some nutrients that a vegan will be missing.
You won’t be eating meat which means you will be relying on other foods. Some of these include whole grains, chickpeas, fruits, vegetables, beans, nuts, and seeds. Those foods that have been mentioned are rich in antioxidants, fibre, and other minerals. A vegan diet can also be rich in iron, potassium, magnesium, folate, and vitamin A, C and E.
As mentioned previously, a vegan diet won’t contain a lot of vitamin B12 or vitamin D. Additionally, there are many vitamins that a vegan may be short of which, is why you should track the foods that they are eating. You must consume your daily requirement for nutrients that your body needs.
Can Help Lose Weight
One of the reasons why a vegan diet is common is due to many people trying to lose weight. There are a lot of healthy foods when it comes to being a vegan. Additionally, some studies have shown that those who are on a vegan diet have a lower body mass than those that consume a standard western diet. It is believed that a vegan diet is one of the best ways to lose weight.
When it comes to losing weight, the main issue is calorie intake. There is no solid evidence on whether or not a vegan diet helps you lose weight. Another thing to mention is that exercise is another way to lose weight. However, if you wish to lose weight, the best method will be to start counting your calories.
Is It Recommended That Vegans Take Supplements?
Vitamin D is created when the human body is in direct contact with sunlight for longer than 15 minutes. However, during the winter months, there is less chance of the sun being out. If you work early hours and finish late, it will be hard to get your daily amount of vitamin D. This isn’t just for a vegan diet either. This includes all other diets as there isn’t much vitamin D in foods during the winter months. However, during the summer months, the traditional omnivore diet will get their daily requirement through eating red meat.
For those that are on a vegan diet, we suggest that you take vitamin D3 supplements to get your daily requirement. One thing that we do recommend is that you should always consult your doctor before you begin taking any supplements. The reason for this is that if you have too much of a certain nutrient, it can be damaging to your health.
Other Nutrients That a Vegan May Be Lacking
As stated earlier, Vitamin D is one of the nutrients that you will be needing. However, there are many other nutrients that you will also need. Omega-3 is another nutrient that a vegan may be lacking. Fish and eggs are some of the main sources for omega 3 however, there are some vegan foods that you can eat that contain omega-3. Some of those are chia seeds, flaxseeds, walnuts and hemp seeds. Zinc is another nutrient that a vegan will be low on. Nonetheless, zinc can be found in beans, legumes, and whole grains.
There are many health benefits to a vegan diet and they provide your body with a lot of nutrients. However, it needs to be done properly to ensure that you get all of the right nutrients and you are not lacking any. A vegan needs to track all of the foods that they are consuming throughout the week.
If you are struggling to get all of your nutrients and the daily requirement, do some of your own research using a range of food websites and also make sure that you contact a nutritionist. A nutritionist will know all of the foods that you will require to remain healthy. Furthermore, they will be able to create a meal plan that fits your diet.