Do vegan diets have secrets? Yes, they do, like any other diets. The secrets, which every vegan has to discover and then keep in mind.

7 Secrets of vegan diets

As a vegan, it’s important to pay attention to certain nutrients that may require special attention due to the exclusion of animal-based foods from your diet. While a well-planned vegan diet can be nutritionally adequate, there are a few nutrients that may be of concern:

Secret #1 – Vitamin B12 deficiency

Vitamin B12 is essential for nerve function, red blood cell production, DNA synthesis, and overall neurological health. A deficiency in vitamin B12 can lead to symptoms such as fatigue, weakness, tingling or numbness in the extremities, cognitive impairments, and megaloblastic anemia. Vegans are at a higher risk of vitamin B12 deficiency due to the following reasons:

1. Animal-based sources: Vitamin B12 is naturally found almost exclusively in animal-derived foods, such as meat, fish, eggs, and dairy products. Since vegans exclude these animal-based sources from their diet, they are at a greater risk of not obtaining sufficient vitamin B12 through food alone.
2. Poor absorption: Even when vitamin B12 is consumed through fortified foods or supplements, its absorption can be challenging for some individuals. Factors such as age, digestive disorders, and certain medications can affect the body’s ability to absorb vitamin B12 efficiently.
3. Limited storage: The body stores vitamin B12 in the liver, and deficiencies may take years to develop as the stored vitamin B12 is gradually depleted. However, over time, the lack of intake can lead to deficiency symptoms.

To lower the risk:

To prevent vitamin B12 deficiency, vegans should consider the following options:

1. Vitamin B12 supplements: Taking a vitamin B12 supplement is the most reliable way for vegans to ensure adequate intake. Cyanocobalamin or methylcobalamin supplements are commonly available in tablet, sublingual, or liquid forms.
2. Fortified foods: Some plant-based foods, such as breakfast cereals, plant-based milks, and nutritional yeast, are fortified with vitamin B12. Check the labels to ensure the products contain adequate amounts of vitamin B12.
3. B12 injections: In cases of severe deficiency or malabsorption issues, healthcare professionals may recommend vitamin B12 injections to bypass the absorption problems.

Secret #2 – Calcium deficiency

Vegans may have a higher risk of calcium deficiency due to several factors:

1. Limited food sources: Many individuals associate calcium primarily with dairy products. Since vegans exclude dairy from their diet, they need to rely on alternative plant-based sources of calcium. While there are plant foods that contain calcium, they may not be consumed in sufficient quantities or may not have as high calcium content as dairy products.
2. Bioavailability: The bioavailability of calcium from plant-based sources can be lower compared to animal-based sources. Some plant foods, such as spinach, contain compounds called oxalates that can bind to calcium and reduce its absorption. However, there are still many plant-based sources of calcium with good bioavailability, such as calcium-set tofu, fortified plant-based milk, and leafy greens.
3. Vitamin D synergy: Calcium absorption is enhanced by vitamin D. Since vegans may not consume fortified foods or supplements containing vitamin D, it can further affect calcium absorption and utilization.

To lower the risk:

To mitigate the risk of calcium deficiency, vegans should include calcium-rich plant foods in their diet, such as fortified plant-based milk, calcium-set tofu, leafy greens (like kale, collard greens, and bok choy), almonds, sesame seeds, and calcium-fortified orange juice. It’s also essential to ensure adequate vitamin D intake through sun exposure (with caution) or supplementation.

Secret #3 – Omega-3 fatty acids deficiency

Vegans may have a higher risk of omega-3 fatty acid deficiency, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), due to the following reasons:

1. Limited direct sources: The primary direct sources of EPA and DHA are fatty fish and seafood. Since vegans exclude these animal-based sources from their diet, their intake of EPA and DHA is usually very low unless they specifically consume algae-based sources or foods fortified with these omega-3 fatty acids.
2. Conversion efficiency: While some plant-based foods contain a type of omega-3 fatty acid called alpha-linolenic acid (ALA), the conversion of ALA to EPA and DHA in the body is limited. The conversion rate is generally low, with estimates ranging from 5-10% for EPA and 2-5% for DHA. This means that relying solely on ALA-rich foods may not provide adequate amounts of EPA and DHA.
3. Importance of EPA and DHA: EPA and DHA play crucial roles in brain health, cognitive function, heart health, and reducing inflammation. Insufficient intake of these omega-3 fatty acids may be associated with an increased risk of cardiovascular diseases, cognitive decline, and mood disorders.

To lower the risk:

To address omega-3 fatty acid deficiency, vegans can consider the following options:

1. Algae-based supplements: Algae-derived supplements, such as algae oil or algal DHA supplements, provide a direct source of EPA and DHA derived from microalgae. These supplements are suitable for vegans and can help ensure adequate intake.
2. Fortified foods: Some foods, such as plant-based milk, yogurts, and spreads, are fortified with EPA and DHA derived from algae. These fortified options can be incorporated into the diet to increase omega-3 fatty acid intake.
3. ALA-rich foods: Including plant-based sources of ALA in the diet is still important, as they contribute to overall omega-3 intake. Good sources include flaxseeds, chia seeds, hemp seeds, walnuts, and their oils. While ALA is not as efficient as EPA and DHA, it still has its own health benefits and is a necessary component of a well-rounded vegan diet.

Secret #4 – Iron deficiency

Vegans may have a higher risk of iron deficiency due to a combination of factors:

1. Non-heme iron: The iron found in plant-based foods is called non-heme iron, which is not as readily absorbed by the body as heme iron found in animal products. Non-heme iron absorption can be influenced by other dietary factors, such as the presence of phytates, oxalates, and polyphenols, which can inhibit iron absorption.
2. Iron bioavailability: Plant-based sources of iron, such as legumes, whole grains, and leafy greens, contain varying levels of iron, but the bioavailability of this iron can be lower compared to heme iron. To enhance iron absorption, it’s recommended to consume vitamin C-rich foods (like citrus fruits, tomatoes, and bell peppers) alongside iron-rich plant foods.
3. Increased iron requirements: Some studies suggest that vegans may have higher iron requirements compared to non-vegetarians due to differences in iron absorption and the presence of certain factors that can inhibit iron utilization.
4. Limited intake of iron-rich foods: If vegans do not consume a varied and balanced diet that includes a good range of iron-rich plant foods, it can lead to inadequate iron intake. This is especially relevant if reliance on processed or refined vegan foods is high and there is insufficient consumption of whole plant foods.

To lower the risk:

To prevent iron deficiency, vegans can include iron-rich plant-based foods in their diet, such as legumes (beans, lentils, chickpeas), tofu, tempeh, quinoa, fortified cereals, spinach, kale, and other leafy greens. Combining these iron-rich foods with sources of vitamin C can enhance iron absorption. In some cases, iron supplementation may be necessary, but it’s important to consult with a healthcare professional or registered dietitian to determine the appropriate dosage and duration. Regular monitoring of iron levels through blood tests can also help identify and address any deficiencies.

Secret #5 – Iodine deficiency

Iodine is a crucial mineral required for the production of thyroid hormones, which regulate metabolism, growth, and development. Inadequate iodine intake can lead to thyroid dysfunction and potential complications, such as goiter (enlarged thyroid gland) and hypothyroidism.

Vegans may have a higher risk of iodine deficiency due to the following reasons:

1. Limited food sources: Iodine is naturally present in varying amounts in certain seafood, such as fish, shellfish, and seaweed. Since vegans exclude seafood from their diet, their iodine intake may be lower compared to individuals who consume animal-based foods.
2. Restricted use of iodized salt: Vegans who avoid or minimize their use of iodized salt in their cooking and meal preparation may miss out on a significant source of dietary iodine. Iodized salt is a common source of iodine in many diets, particularly in regions where iodine deficiency is prevalent.
3. Inconsistent intake of seaweed: While some varieties of seaweed can be rich in iodine, consumption patterns of seaweed can vary among vegans. Some vegans may regularly include seaweed in their diet, while others may rarely or never consume it.

To lower the risk:

To address iodine deficiency, vegans can consider the following options:

1. Iodized salt: Using iodized salt in cooking can help ensure adequate iodine intake. However, it’s important to note that excessive salt consumption should be avoided for overall health reasons.
2. Seaweed consumption: Including seaweed in the diet can be a good source of iodine. However, the iodine content in seaweed can vary, so it’s important to be mindful of the specific type of seaweed and its iodine content. Excessive consumption of seaweed should also be avoided due to potential excess iodine intake.
3. Iodine supplementation: In cases where it’s challenging to obtain sufficient iodine through food alone, iodine supplements can be considered. It’s important to consult with a healthcare professional or registered dietitian to determine the appropriate dosage and ensure proper monitoring.

It’s worth noting that excessive iodine intake can also be problematic, so it’s essential to strike a balance and not exceed recommended iodine levels. Regular monitoring of iodine levels through blood tests can help identify and address any deficiencies or imbalances.

Secret #6 – Zinc deficiency

Zinc is an essential mineral involved in various bodily functions, including immune function, DNA synthesis, wound healing, and protein synthesis. Zinc deficiency can lead to symptoms such as impaired immune function, delayed wound healing, hair loss, skin problems, and impaired growth and development. Vegans may have a higher risk of zinc deficiency due to several reasons:

1. Limited food sources: Zinc is naturally found in varying amounts in animal-based foods like meat, poultry, and seafood. Since vegans exclude these foods from their diet, their intake of zinc from animal sources is eliminated. Plant-based foods generally contain lower levels of zinc compared to animal-based foods.
2. Bioavailability and absorption: Zinc from plant-based sources has lower bioavailability compared to zinc from animal sources. Plant foods contain phytates, which can bind to zinc and inhibit its absorption. Soaking, fermenting, or sprouting plant-based foods can help reduce phytate levels and increase zinc bioavailability.
3. Increased zinc requirements: Some studies suggest that vegans may have higher zinc requirements due to potential differences in zinc absorption and utilization compared to non-vegetarians.

To lower the risk:

To prevent zinc deficiency, vegans can consider the following options:

1. Zinc-rich plant-based foods: Including zinc-rich plant-based foods in the diet can help increase zinc intake. Good plant-based sources of zinc include legumes (beans, lentils, chickpeas), whole grains, nuts and seeds (particularly pumpkin seeds), tofu, tempeh, and fortified plant-based meats or dairy alternatives.
2. Proper food preparation: Soaking, sprouting, or fermenting plant-based foods can help reduce phytate levels and improve zinc absorption. For example, soaking legumes overnight before cooking can help reduce phytates.
3. Zinc supplementation: If it’s challenging to meet zinc requirements through diet alone, zinc supplements can be considered. It’s important to consult with a healthcare professional or registered dietitian to determine the appropriate dosage and ensure proper monitoring.

Secret #7 – Essential amino acids deficiency

Vegans can potentially have essential amino acid deficiencies due to the following reasons:

1. Incomplete protein sources: Plant-based protein sources often lack one or more essential amino acids, which are amino acids that the body cannot produce on its own and must obtain from the diet. Animal-based foods typically provide complete proteins, meaning they contain all essential amino acids in adequate proportions. However, many plant-based protein sources are incomplete proteins and may be deficient in certain essential amino acids.
2. Insufficient protein intake: If a vegan’s overall protein intake is inadequate, they may not be consuming enough essential amino acids. This can occur if they do not consume a wide range of plant-based protein sources or if their calorie intake is too low, leading to inadequate protein consumption.

However, as long as a vegan consumes a variety of plant-based protein sources throughout the day, the body can still obtain all essential amino acids.

The biggest secret of vegan diet

The biggest secret of vegan diet is that vegan diet is unbalanced by definition.

As a vegan, you have to pay special attention to certain nutrients due to the exclusion of animal-based foods from your diet. It’s very important to understand the health risks of a vegan diet and minimize or eliminate them. Adopting a well-planned vegan diet ensures the consumption of a variety of nutrient-dense plant-based foods and appropriate supplementation when necessary.

While a well-planned vegan diet can be nutritionally adequate and offer various health benefits, there are potential health risks if the diet is poorly planned or lacks essential nutrients. Vegans may be at risk of deficiencies in nutrients like vitamin B12, omega-3 fatty acids, iron, calcium, iodine, zinc, and certain essential amino acids. These deficiencies can lead to fatigue, anemia, weak bones, impaired cognitive function, and compromised immune function.