But being vegan carries some inherent health risks, especially for women and children, nutrition experts have warned.
So, what are the key nutrients that can be lacking in a plant-based diet and why are certain groups more at risk?
The NHS Eat Well Guide says that most people should eat less red and processed meat, because they are high in saturated fat, which is bad for the heart. Vegetables such as beans and lentils are suggested as good meat alternatives because they’re low in fat and high in fibre, which most people don’t eat enough of.
Schools, councils and hospitals are increasingly trying to nudge people into more vegetarian eating through schemes such as meat-free days in canteens.
But for most omnivores, meat and dairy products supply significant proportions of some essential nutrients, said experts at a recent nutrition meeting called the CluB-12 Symposium in London.
Missing nutrients in plant-based diets
Vitamin B12 – essential for making proteins and DNA. Deficiency can cause fatigue, anaemia and cognitive decline. B12 is naturally found almost only in animal sources and so vegans must take a supplement. Vegetarians can also have low levels.
Riboflavin – another B vitamin. It is most often sourced from dairy products, so plant milk fans should ensure they use a fortified product or take a supplement.
Vitamin D – essential for strong bones and immune systems. Most people in the UK become deficient in vitamin D over winter, and so are recommended to take a supplement, regardless of diet.
Iron – essential for making red blood cells. Deficiency can cause anaemia. Best dietary source is red meat. Plant sources of iron are less easily absorbed.
Proteins – involved in every bodily function. Symptoms of protein deficiency include fatigue, poor immune function and bad skin and hair. Protein in meat is of higher quality than protein from plants.
Deficiency can cause fatigue, anaemia and harm brain cells. Vegans are recommended to take B12 supplements.
An anaesthetic often given during childbirth, nitrous oxide – also called “gas and air” – destroys B12. This is why people who use nitrous oxide recreationally can get brain damage.
Only some plant milks are fortified with riboflavin. “You really need to be careful, when you’re taking a milk alternative that it is fortified, and if it’s not, then you need to take a supplement,” said Professor Ward.
This vegan Buddha bowl has a soy-based meat substitute (Photo: Yagi Studio/Getty)
Women also lose iron when they menstruate, and so are more likely to get anaemia if they become vegetarian or vegan.
Plant-based diets also have high levels of compounds called phytates, which reduce gut absorption of both iron and zinc, another essential nutrient. “In plant based products, the bioavailability of nutrients like iron and zinc is lower,” said Professor Leroy.
Has plant-based diet been over-egged?
While concerns about the climate aren’t going away, the potential limitations of plant-based eating, especially for women, have started getting more attention in the pages of medical journals.
square HEALTH AnalysisThe toll veganism may be taking on your body
Read More
And a recent randomised trial comparing a standard healthy diet to a “sustainable” low-meat diet found the latter raised the number of people who had nutrient deficiencies, including of B12, riboflavin, zinc and selenium.
Various European and US medical societies warn against veganism for pregnant or breastfeeding women, and babies and young children.
Risk to kids of cognitive damage
When babies and toddlers are still having both milk and solid foods, vegan diets are “generally discouraged” and should only be done under medical supervision, according to the European Society for Paediatric Gastroenterology Hepatology and Nutrition.
Other bodies go further. The German Nutrition Society, for instance, recommends against a vegan diet for pregnant and breastfeeding women, children and adolescents as it is “difficult or impossible to attain an adequate supply of some nutrients”.
When experts disagree, it can be hard for consumers to know which advice to follow. Professor Ward said the right approach may be to try cutting down on meat rather than cutting it out.
“We’ve got to be careful as we move to more sustainable diets that we don’t make nutrient deficiencies worse,” she said. “I like to think about a plant-rich diet, rather than a plant-based diet.”
Hence then, the article about why being vegan has more risks for women and children was published today ( ) and is available on inews ( Middle East ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( Why being vegan has more risks for women and children )
Also on site :