Dear Friend,

Having a vegan diet is good, but do you know that you can miss out on important nutrients that your body needs? 

It’s true that a vegan diet lowers your risk for diseases such as diabetes, heart disease and cancer. Plus, it gives you other benefits like having a slimmer waistline, glowing skin and healthy weight. Aside from these, eating plant-based food also helps prevent the exploitation of animals and lessens the guilt of seeing cows being turned into chunks of beef or sheep turned into lamb chops.

However, having a purely vegetarian diet means you will lose some essential nutrients that can be found mainly in meat. 

Here are the five important nutrients that you need to include in your diet!

1. Vitamin B12

Primarily found in meat, eggs and dairy, vitamin B12 is important in red blood cell development, brain function and nerve function. Without it, vegans can suffer from conditions like vitamin B12 deficiency and pernicious anemia.

2. Vitamin D

Found in fish oils and liver and dairy food like milk, eggs and yogurt, this vitamin is important in helping the body absorb calcium and phosphorus. A lack of vitamin D in your diet can lead to vitamin D deficiency, which can cause problems in hormones and muscle strength, and increase your risk for osteoporosis. 

3. Calcium

This nutrient, which is mainly found in milk or dairy products, is crucial for the development of bones and promoting overall health. Calcium taken together with vitamin D ensures better bone health. You can replace dairy products with other calcium-rich food like chickpeas, broccoli, dried figs and cereal. 

4. Zinc

This nutrient helps keep the immune system strong, promotes growth and development, heals wounds and fights infections. It also helps treat the common cold. To get adequate amounts of zinc, vegans need to consume more than meat-eaters because plant-based zinc  has a low absorption level like plant-based iron.

5. Omega-3 Fatty Acids

Omega-3 fatty acids help prevent heart disease, rheumatoid arthritis and asthma. It is also known to improve conditions like Alzheimer’s disease, dementia, attention deficit hyperactivity disorder (ADHD) and depression. Vegans are especially challenged in obtaining omega-3 fatty acids, which are typically found in fish. However, vegans can get them from other sources like flaxseed, walnuts, olive oil and soybeans.

Planning your meals is an effective way to ensure that you will get all the important nutrients you need daily, but sometimes it is not always possible to stick to your meal plans. This is where vegan health supplements come in handy. Vegan health supplements ensure that you will get the nutrients your body needs while staying true to the commitment to animal safety.