Vegan? In this blog we will describe what a vegan diet is, benefits of a vegan diet, and supplements helpful for a vegan diet.
We will be inclined on various types of a vegan diet, across the country, types of food being offered and nutritional values,
then we will focus on types of supplements and know about what is a supplement and their benefits and side effects, with proper suggested use and instructions to be followed.
So let’s start our blog with its first topic that is what a vegan diet is and what it is composed of.
We will be talking on
- What is a Vegan diet?
- Nutrients you can get from plants
- When you need a supplement?
- Vitamin B12
- Vitamin D3 (cholecalciferol)
- Docosahexaenoic acid (DHA)
- Heme Iron
- Benefits of a vegan diet
What is a vegan diet?
Let’s see what google says about vegan diet or veganism.
“Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. A follower of the diet or philosophy is known as a vegan”
So, that makes it clear, a vegan diet is a diet that consists of veggies, fruits, cereals, etc. or can say only plant-derived food and we don’t include any animal product in diet. In some countries milk is not considered as a vegan.
So, let’s skip milk as of now to be general for everyone.
Let’s see what a vegan diet offered us, which all kinds of nutrition we can get from plant derived foods in detail.
Nutrients you can get from plants
Plants and vegan diets as a whole are nice sources of a number of important nutrition and in fact, there is some nutrition you can get only from plant diet, like high in fiber, low in carbs, low in fat, and contains a wide range of vitamins.
But there is certain beneficiary nutrition we cannot get from plants as well. There are some important nutrition which our body cannot produce on its own and relying on a vegan diet can cause deficiency of various nutritional values in our body.
Deficiency of essential nutrition, mineral, and vitamins can cause serious issues in the long term and can even result in chronic diseases. To prevent this to happen it is recommended to people relying totally on a vegan diet, to fulfill the requirement of that nutrition, which they cannot take or synthesize from their vegan diet by using supplements.
- Are supplements good for our bodies? ,
- Do they really help to prevent the deficiency and provide us all the important nutrition that we need to be in a vegan diet?
- Are there any side effects of consuming supplements?
To get the answer to all those questions we have prepared a separate blog, “10 Best supplements for bodybuilding”. Do visit and get all your queries done.
Now let’s focus on all types supplements that you need, being a vegan.
When you need a supplement?
As we have mention there are certain important nutrition we can not get from plants, they are as follow, and there supplements as well.
Vitamin B12 is an essential vitamin that our body needs, but it’s only present in animal-based foods, in fish, meat, eggs, etc. and hence a vegan diet can cause a deficiency of vitamin B12.
There are certain vitamin supplements available in the market with lots of different compositions. The requirement of vitamin differs from person to person and with a medical condition.
So, it’s recommended to consult with your doctor to get prescribed for the best vitamin suitable for you.
Ideally you can consume 2 to 3 capsules a day.
Like vitamin B12, Creatine is also essential for the body and only present in non-vegan foods, especially in meat.
“Creatine is known to be every bodybuilder’s best friend, it is an organic compound, CNCH2C02H.
being cheap, effective, minimal side effects when not taken in the proper dose.”
boosts the recycling of ATP which is also known as the energy currency of cells.
It helps you in strength building and even in bodybuilding. It can be helpful in a vegan diet bodybuilding.
Carnosine helps in your daily muscle function and helps muscle recovery as well.
It has been seen in various studies and experiments that the percentage of carnosine in vegans is far less than that in non-vegans, there are supplements available to prevent this to happen and regulate the level of carnosine in muscles.
It has been seen carnosine can help in weight gain training and even in building muscles.
B-alanine can be used as a supplement and there are lots of beta-alanine supplements available in the market.
Some of these supplements can be a combination of vegan and non-vegan compositions for best results, so research before buying one.
Vitamin D3 (cholecalciferol)
This is a vitamin which is not needed to be in our diet. Our skin is capable of synthesizing vitamin D whenever we come in contact with sunlight.
If your lifestyle does not allow you to be in sunlight or if you live near equators, it can cause you vitamin D deficiency.
It has been seen in working professionals face this deficiency the most whose work is mostly from office and no fieldwork.
Vitamin D supplement are available in market to prevent this deficiency.
Docosahexaenoic acid (DHA)
DHA is an essential omega fatty acid that is very important for our mental state and helps in brain processing.
Fish are the main source of DHA, and hence levels of DHA are always low in vegan compared to non-vegans.
There are certain microalgae that can be used to prevent this deficiency and their supplements are available. Ex- Algal oil.
Heme iron is a form of iron that helps the body to absorb non-heme iron which is present in plants, so it is like supporting nutrition.
It is mostly found in animal-based food, like in red meat.
Supplement with iron as main component can be taken, to prevent this deficiency.
Though we can prevent this naturally by including verities of vegan foods that contain high non-heme iron content.
It is a compound of Sulphur, which helps in muscle function.
It is is found in sea food, dairy product and eggs.
Dietary taurine may not be sufficient to fulfill your daily requirement and can cause deficiency.
There are verities of supplements available to prevent this deficiency and certain man-made supplements are also available.
There are thousands of vegan foods without gluten, there are so many people who are gluten intolerant.
Celiac diseases is related to gluten.
So it is better to get tested before going gluten free.
It can cause a deficiency of nitrogen in your body, it is most abundant in tobacco plants and the exact measure is still not done.
Certain supplements are available to regulate your body’s nitrogen concentration. It is recommended to consult your doctor, as the requirement changes from person to person and with a medical condition as well.
Benefits of a vegan diet
We have listed sown some benefits of a vegan diet, well there are many but we have focused only on those which are not present on non-vegan or animal-based diets.
A well planned vegan diet is richer in certain nutrients
They’re abundant sources of potassium, magnesium, and lots of vitamins, especially vitamin A, vitamin C, and vitamin E.
Helps to reduce weight
Yes, a vegan diet can help you to lose weight. Since the concentration of fat is very low in plant-based foods when compared to animal-based foods.
With the presence of high fiber it makes a plant-based diet more suitable for easy digestion and hence absorption of nutrients compared to an animal-based diet.
Further when compared plant-based diets have far low calories than animal-based products and hence helps to reduce the calorie intake and limit increase in body weight.
Good for kidney and lowers blood sugar percentage.
It can help you to reduce the blood sugar concentration level and even shows beneficiary properties to insulin sensitivity. Hence is it helpful for types 2 diabetic conditions.
A study has shown if we can skip the meat and include a plant diet it can help in improving kidney function.
Reduce risk of heart attack
Eating fresh fruits, veggies, and fiber can help to reduce the risk of heart attack.
Since the concentration of cholesterol in a plant-based diet is far less than the animal-based diet, especially eggs, it makes it suitable for a heart condition and restricting cholesterol.
Since cholesterol and fat percentage in food are the main reason behind the blocking of arteries and vein and hence results in a heart attack.
High in fiber
A plant-based diet is high in fiber which helps in digestion and hence increases the absorption percentage of beneficiary nutrition from our food when compared to animal-based diet, the presence of fiber is very low.
To sum up, we can say a vegan diet is lack of some nutrients which can be fulfilled by either switching to varieties of foods or vegan supplements.
Ans. If you are not including verity in your diet, then you must start thinking about taking supplements, for more knowledge visit our blog.
Ans. Well, most of the vitamins are present on our fruits, and if wanted to make sure you can take multivitamins.