For several years, veganism has been seducing more and more people, out of a desire to exclude animal exploitation from their way of life, so their diet. As a result, vegans now eat only legumes and vegetable foods, which are sometimes considered healthier than meals made from meat, fish or dairy products. Yes, but here it is, in the long run, it’s not necessarily true. Indeed, by removing these foods from their meals, vegans may lack many of the nutrients necessary for the health of their bodies. In particular, they are at risk of suffering from deficiencies in iron, magnesium and calcium. Here are six food supplements to remedy this.
1/ Vitamin B12: Vegan diets are almost devoid of certain nutrients such as complete proteins and vitamin B12. However, the latter is essential to stay healthy. It helps prevent anaemia and, in some cases, pregnancy problems. It supports the nervous system and also helps the body to generate red blood cells.
2/ Iron: The human body requires iron to carry enough oxygen throughout its body. A deficiency can therefore lead to significant signs of fatigue or even anaemia. Iron is found in animal proteins (mainly red meat), beans and tofu. On the other hand, the iron contained in plants is more difficult for the body to absorb.
3/ Zinc: It is the nutrient for everything from the immune system to reproduction. It plays a very important role in the metabolism of proteins, carbohydrates and fats. Difficult to assimilate by the human body in general, it is found in many foods of plant origin such as legumes. Zinc is eliminated by perspiration, so athletes are most concerned about the lack of this nutrient.
4/ Vitamin D: It plays a major role in maintaining bone health (it helps to absorb calcium), the immune system and hormone production. It is found in fatty fish such as salmon and tuna, yoghurts and eggs.
5/ Omega-3s: These three fatty acids can help to limit inflammation, which is responsible for chronic, cardiovascular and neurological diseases. Salmon, mackerel and tuna are the best sources of omega-3. It is also found in seaweed, which is more adapted to the vegan diet (or in seaweed-based food supplements).
6/ Iodine: This chemical element creates thyroid hormones that control the body’s metabolism and energies. Lack of iodine can have many negative consequences for the brain and human metabolism, especially for younger people. Indeed, this can limit children’s learning abilities. Iodine is found in iodized salt, yogurt and fish.
Before using a food supplement, ask your doctor for advice.