7 Common Nutrient Deficiencies in a Plant-based Diet

Lately, many people have turned vegan and completely quit animal-based diets, considering their benefits. Adopting a plant-based diet is beneficial for overall health because it is high in fibre and low in saturated fats. It helps prevent many lifestyle diseases caused by a sedentary and stressful lifestyle. However, such a diet may lead to a plant nutrient deficiency. Hence, it is important to understand common plant deficiencies and learn how to supplement your diet with balanced nutrient intake. In this article we’ll address 7 such deficiencies in a plant-based diet. Let’s begin!

7 Common Nutrient Deficiencies in a Plant-Based Diet

A plant-based diet reduces the risk of cardiovascular diseases and certain types of cancers. However, as mentioned above it may result in some nutrient deficiencies as well. Identifying plant deficiencies in a plant-based diet may help you supplement your diet accordingly.

Here are common plant deficiencies you should know.

1. Vitamin B12

It is an essential nutrient required for the development of Red Blood Cells (RBCs) and for the functioning of the nervous system. This nutrient is created by a bacteria that is found in animal products such as eggs, meat and dairy. Hence, people following a plant-based diet are at risk of getting a Vitamin B12 deficiency. Foods fortified with B12, such as soy and B12 supplements, can be a good source.

2. Vitamin D3

Vitamin D is important to maintain your bone health. It is mostly absorbed through sun exposure. However, there are two types of Vitamin D- D2 and D3. D2 is available in plants but D3 is mostly found in animal products like eggs and fatty fish. Vitamin D3 helps in increasing the level of vitamin D in your blood. A deficiency of vitamin D3 can impact brain function and lead to depression. Doctor-recommended vitamin D3 supplements, sunshine and fortified plant-based milk, are some good sources.

3. Omega 3 Fatty Acid (DHA)

Omega 3 fatty acids are crucial for human growth and brain development. Its deficiency can affect mental health and brain function. Plants contain omega-3 fatty acids (ALA). ALA is not sufficiently converted to DHA. Hence, vegans are deficient in DHA and can obtain it through DHA supplements and plant-based sources such as algae, flaxseeds, chia seeds, etc.

4. Heme Iron

It is a type of iron found only in animal-based food such as meat. The iron found in plants is not absorbed efficiently compared to heme iron. Heme iron helps in better absorption of non-heme iron. Hence vegans are deficient in iron and are prone to anemia. However, iron intake can be managed with the help of a diet rich in vitamin C which helps in the absorption of iron and by increasing the intake of leafy vegetables, whole grains, lentils etc.

5. Creatine

Creatine is a molecule produced naturally by the liver and is stored in muscles. It is essential for your muscle strength and cognition. It is mostly found in animal products and hence, vegetarians have a lower creatine level in their muscles. Vegans can improve their physical performance and brain function with the help of creatine supplements.

6. Carnosine and Taurine

These are antioxidants found in the muscles and tissues of animals. These are not found in plants and the main dietary source is animal food. These antioxidants prevent muscle fatigue, good for eye health and cardiovascular health. Vegans can take Beta-alanine supplements to improve the level of these antioxidants.

7. Zinc

Zinc is found in many plant-based foods such as legumes, beans and whole grains but phytic acid present in these foods affects the absorption of zinc. However, soaking these foods for some time before cooking reduces the phytic acid. Compared to plants, zinc levels found in animal products are higher and easily absorbed.

>> Also Read: Dietary Supplements: Do You Really Need Them?

Benefits of a Plant-centric Diet

However, adopting a plant-based diet can reduce the risk of many life-threatening diseases and benefit you in many other ways. For someone who has a family history of critical ailments or lifestyle diseases, a plant-based diet can help reverse chronic conditions. Here are some benefits of a plant-based diet.

• It lowers cholesterol levels and improves lipid profile.
• It improves glycemic control.
• It reduces inflammation.
• It helps in maintaining healthy body weight.
• It reduces the risk of heart disease, osteoporosis and cancer.

Follow Your Diet Wisely!

A plant-based diet is rich in vitamins, minerals and fibre. However, it is not as nutrient-dense as an animal-based diet. If you follow a plant-based diet, ensure that your body gets all the essential nutrients in a balanced proportion. Include supplements to avoid any plant nutrient deficiency. If you are a beginner, it is recommended to consult a professional dietician or a nutritionist to guide you so that you consume a balanced diet with all the nutrients your body needs.

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