A vegan diet can offer numerous health benefits. However, it is also low in some essential nutrients. The reason is that some vitamins and minerals are commonly found in animal products, such as eggs, dairy, and meat. Even so, you can still get these vitamins and minerals by eating a variety of plant-based foods. Another option is to take supplements to ensure you’re getting the right amount of nutrients needed by your body. So, what are some of the essential supplements for vegans?
1. Vitamin B-12
Vitamin B-12 is the most vital supplement for those following a vegan diet. Remember, this vitamin is necessary for numerous bodily functions, including the formation of red blood cells and the metabolism of proteins. Additionally, this nutrient also supports your nervous system.
Unfortunately, the most common food sources of vitamin B-12 are meat products. Still, several plant-based products, like nutritional yeast and nori, has this vitamin. Some fortified nut milk and breakfast cereals also have this essential nutrient.
2. Omega-3 Fatty Acids
Omega-3 fatty acid is one of the essential supplements for vegans. As you know, fatty fish is the most common sources of this nutrient. Even so, some nuts and seeds contain omega-3 fatty acids, specifically Alpha-linolenic acid (ALA).
Unfortunately, your body has a limited capacity to convert ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3 fatty acids needed by your body. For this reason, you may have to take algae oil to ensure you’re getting enough DHA and EPA.
3. Zinc
Zinc is another nutrient needed by your body to perform vital tasks, including blood clotting, immune response, and wound healing. The problem is that your body can’t store this mineral. As such, experts recommend consuming foods rich in zinc on a daily basis. Unfortunately, most of these food sources are not vegan-friendly. You can consult your doctor if you need to take a zinc supplement.
4. Iron
Iron is another essential nutrient commonly found in animal products. This mineral is necessary for creating healthy red blood cells and the transportation of oxygen throughout your body. The good news is that vegans can get this important nutrient from whole foods, like nuts, seeds, legumes, grains, and leafy vegetables. Still, you must regularly talk to your doctor to ensure you’re getting enough iron.
Conclusion
A vegan diet can help ward off certain diseases. However, you have to be mindful of the food you’re consuming if you’re only eating plant-based products. Remember, some essential nutrients are commonly found in animal products. As such, you may not get enough of these vitamins and minerals. For this reason, you need to consult your doctor if you need to take these essential supplements for vegans.
