Potential Vitamin and Mineral Deficiency Risks on a Vegan Diet
Vegan diet deficiency risks: What is the best way to get the nutrients of concern on a plant-based diet? For a cheat sheet of all of …
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Vegan diet deficiency risks: What is the best way to get the nutrients of concern on a plant-based diet? For a cheat sheet of all of …
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Vegan Nutrition;
1. B12 -from yeast flakes Tablespoon , teaspoon Marmite , B12 spray 1000mcg once a week.
2. Selenium – 2 Brazil nuts once a week
3. Vitamin D -1000mcg spray every day
4. Iron- take molasses 2 teaspoons a day also take Iron spray every other day on empty stomach.
5. Omega 3,6,9 is available from 2 tablespoons of Flaxseed oil or powder.
6. Iodine -sea salt a little every day or sea vegetables once a week
7. Take a good vegan multivitamin like wellmans and or Spirulina powder and Mushroom powder.
8. Zinc 15mg to 30mg per day !
9. Take protein powder in morning !
What’s the ideal vitamin a level?
The problem is you have to eat a variety of different foods on a plant based diet to get all the nutrients you need.
Like nuts, seeds, leafy greens, fruits and many more.
While on a meat based diet you get all the nutrients packed together at one place.
E.g. a piece of liver has all the nutrients you need except a few like vitamin c.
Best thing to do is eat both plants and meat.
One thing I'd like to add is that vitamin D is also developed by mushrooms – they produce vitamin D in response to sunlight just like animals do.
I love this channel!
✎: Potential Vitamin and Mineral Deficiency Risks on a Vegan Diet: Vitamin B12, Vitamin D, iodine. For iron, A vegetarian does not have a more pronounced iron deficiency, unless she loses too much blood during her period. If that happens, you can eat more fruit for vitamin C, which enhances the absorption of iron. Great video! Thank you!
For me it was Iron… have my iron with vitamin C every morning and after 6 months it’s now way better… I took all the supplements except iron when I started and paid the price…
One thing I'd like to add: Sometimes a vegan diet gets unfairly beaten down and critizised because of cases of malnutrition or deficiencies that would likely occur in an omnivorous setting as well. What is often overlooked by some of the loud critics of the vegan diet and lifestyle is the fact that malnutrition and bad eating habits is very widely spread in the Westernised world, and the consequences (like heart disease and cancer) of such a diet kills of most of our loved ones in the longrun.
When I went vegan (veganism is for ethical reasons) I made sure to do my research first and eat healthfully. Yet some of my relatives started to make a fuzz out of it, and claimed I would be unhealthy and deficient. But none of them said anything when I – as an omnivore – ate pizza, kebab, candy and ice cream, and very little fiber, veggies, beans and fruit.
Today, my vegan friends are much more well read on nutrition, and most of my omnivorous friends – some of which have children – eat pretty crappy diets, and feed those to their children as well. And the loud antivegan crowd doesn't utter a word of criticism for that.
In summar: Malnutrition and nutrient deficiencies are not inherently vegan things.
At the end of the day, whole food plant based will always win. Supplementing as required with vegan-friendly supplements.
As a Vegan I use a sublingual B12 and for Iodine I put seamoss in my smoothie
If your iron levels are falling, you need to make sure that you're not bleeding from your GI tract.
A responsible doctor would immediately refer you for a colonoscopy and esophagogastroduodenoscopy (EGD).
There has never been a successful vegan society. That tells you all you need to know about how deficient veganism is.
I use B12 injectable each week
Not true. Vitamin D is found in lichen and duckweed has shown to contain active B12. That said, supplements are the most reliable sources for these nutrients.
I really don't get why people still keep bashing that everyone needs to be vegan when realistically most humans in the modern world won't eat predominantly whole foods or make a 180 with their food habits. A predominantly plant based diet (consisting of enough whole plants but also complemented by few but practicably essential amounts of animal products) is the most logical way forward (due to being easier for most people to adhere to long term) if we want to make any real, large scale progress in terms of our health, the environment and animal welfare.
How about psychological effects of thinking your better than others because of what you put in your mouth. Virtue seeking narcissists.
We live longer with deficits in vitamins and minerals. People are dying from excesses.
Selenium, thiamine?
Half of vegans have zinc deficiency by blood levels, which is already severe ZD due to well buffered blood zinc levels – according the recent swiss micronutrient study and others. That is the major deficiency next to iodine deficiency in vegans. Zinc can hardly be increased by normal non-fermented whole foods, as those add in absorption blocking phytate faster than more zinc. Some supplement should be considered. Particularly at higher age, where generally ZD increases.
In most countries outside North America vegans also have frequent selenium deficiency.
As a vegetarian, it seems one of the most difficult nutrients to get consistently is calcium. What's your take on this?
The USDA started trying to measure the actual amount of iodine in milk, but it seems they abandoned that, probably(I'm thinking) because the amounts were all across the board as you would expect …iodine is also found in eggs , indirect through the industrial chicken feed. Is anyone checking for the risk of iodine overconsumption?
Just taking a few precautions and knowing some easy principles of balanced plant-based diets – and there ain't gonna be any problems. So absolutely no need to kill animals for food
** eats seaweed snacks in fear **
Why doesn't everybody take vitamins? The cost is negligible.
What kind of tea is not good to have with your meals? I drink herbal teas.
Among the 18 ingredients I include in my daily breakfast bowl are 1 tsp Bragg nutritional yeast (B12-fortified) and 1/10th-tsp Maine Coast granulated kelp (iodine). Also, I've started using golden milk (soy milk with turmeric) to help with synthesis of long-chain omega-3's (see doi: 10.1016/j.bbadis.2014.12.005).
Early this year I did an Omega-3 Index test (OmegaQuant) and found that my EPA and DHA (long-chain omega-3) levels were extremely low even though my ALA index (short-chain omega-3) was extremely high. I took algal oil supplements for about 7 months (Nordic Naturals, 2 tablets/day), which has raised my Omega-3 Index from 2.82% (in May) to 6.49% (in Dec). I've gone off the supplements and will do another test in several months to see what effect the turmeric is having.
What is the point of a vegan diet if you have to panic about making sure to eat seaweed or iodised salt? Or supplement with B12 and Vit D?
If this is what we have to do then how can it be healthy for a human body?
Balance is a better option. Reduce meat, dont eliminate
In the UK it's now advised by the NHS that everyone take a vitamin d supplement for winter as turns out we would all really struggle to get enough in UK winters
any comments on this article from NCBI https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8881926/ my first comment about this was removed a few days ago
Be smart
Eat seaweed
Stay smart
D3 is available from mushrooms exposed to UV actually. I didn't know that until recently.
Can I assume that following the recommendations in the app will answer all the concerns listed in this video? Thank you for this channel and wishing the team a great 2023!
You missed Calcium. Calcium is deficiency to almost vegan.
vegan 2 years, b12 for 2 years. gg i feel great and focused and energic
b12, D, iodinized salt, time to time a multivitamine to mingle things up lol
I suffer from hypothyroidism that I think is caused by iodine deficiency. My doctor wants to wait for another year before she takes my blood again to see if it doesn't resolve on its own and doesn't want to do any other tests for now. My daily multivitamin that I've been taking for years contains 150 mcg of iodine. I noticed I really really craved iodine fortified salt and fish so that's how I started thinking of the possibility of an iodine deficiency. I've been sometimes taking an extra iodine supplement and sometimes been eating nori flakes and I notice both of those help resolve my extreme fatigue. I'm concerned about long-term purposely taking more than 150 mcg of supplements or purposely eating nori on top of that, though, since 150 mcg is supposed to already be enough. Does anyone have any advice?
With Vitamin D, should you still supplement if you think you might be getting enough from the sun?
Thank you for your awesome work!
I'm a vegan, but here is a channel here on YT called "Vegan Deterioration" that really gives me pause. Could it be that for a healthy, energetic and youthful appearance, it's not only B12 and the other usual suspects and instead that we actually need compounds that are in animal products but not in plant products. Like creatine, carnithine, taurin, collagen? I'm really thinking about this…
The b12 and iodine is myths , they are not that special as the big pharma and nutrition specialists want us to believe.
Cows milk has iodine? I thought it was fortified into salt
Great video as usual ☘️☘️☘️☘️☘️
b-12 & iodine got it