(Image courtesy of www.pixabay.com)
Quick preface: This was a small pamphlet I made for a class that I converted to steem. This is not in any way looking to bash veganism as it has some tremendous benefits in reducing cancer/ improving cardiovascular health to name a couple, just pointing out some of the shortcomings to those interested in it as a dietary option not a moral choice.
Shortcomings of a Vegan Diet
A quick look at the vegan diet, nutrients of concern, the role they play on overall health and solutions to overcoming nutritional shortfalls.
@crytoworld
What is veganism?
A common misconception of veganism is that it is solely a dietary choice. Dietary restrictions are a large part of veganism, but according to The Vegan Society, “Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”1
What does a vegan diet consist of?
- A plant-based diet, much like that of a vegetarian
- NO ANIMAL PRODUCTS OR BI-PRODUCTS including eggs, honey, milk, fish, shellfish, or meat of any kind
The Rise of Veganism
Although polls are not available in the United States about the rise in veganism in recent years, a study by Ipsos MORI recently surveyed more than 10,000 people across the United Kingdom discovered there could be at least 542,000 vegans, a 350+% increase since 2006.2 This shows that veganism is not only rising in interest as shown in the graph above, but in actual application as a way of life. The diet that companies this way of life can have repercussions on the health of the individual following it because it lacks certain essential nutrients, or nutrients that our bodies cannot make on their own and must have supplementation.The vegan diet is not a therapeutic diet, or a diet that controls the intake of certain foods or nutrients usually assigned by a dietician or physician, because it is based on morals and not medical diagnosis. It is however, a quickly growing trend that does not support complete nutrition without supplementation, and should be watched carefully.
Some Benefits of a Vegan Diet
In 2009, a comprehensive study about the health effects of vegan diets was performed by WJ Craig of the Department of Nutrition and Wellness at Andrews University. By looking at the results of over 100 studies performed on omnivore, vegetarian, and vegan diets, he was able to determine the benefits and downfalls of the vegan diet. The vegan diet shares many of the health benefits of its less restrictive “cousin”, the vegetarian diet by maintaining high levels of fiber, folic acid, vitamin C, vitamin E, potassium, magnesium and phytochemicals which are contained in different colored vegetables and fruits.3 Vegans tend to consume less saturated fats, and have lower blood cholesterol and blood pressure, all of which tremendously improve cardiovascular health.3 The vegan diet has a significant effect on the prevalence of cancer, vegans tend to be thinner than omnivores and vegetarians.3 BMI or body mass index is a screening tool which compares a person's height to their weight, a lower number has been associated with decreased cancer risk and cardiovascular disease.3 Vegans on average have a lower BMI than omnivores and vegetarians which can contribute to its anticancer properties. Vegans also cannot consume meat, high red meat intake has been associated with an increase of esophageal, liver, lung, and colorectal cancers.3
Nutrients of Concern
Vitamin D
Vitamin D is a very important vitamin which is a precursor, or intermediate step in the process of regulating calcium, phosphorus and the mineralization of bone. An EPIC- Oxford study found that vegans had vitamin D intake at ¼ of the levels of regular omnivore or meat and non animal eaters.3 One reason may be that the form of vitamin D from plant sources is not as bioavailable to your body as the animal sourced vitamin D.3 Deficiency in vitamin D has been associated with seasonal affective disorder which has symptoms include fatigue, depression, hopelessness which are classic of depressive disorders.3 This can pose a serious threat to the mental health and clarity of vegans and vitamin D supplementation is necessary, especially during the winter months.
Vitamin B-12
Vitamin B12 is an essential nutrient that our body cannot produce on it’s own. It is a water soluble nutrient that is found in fish, shellfish and meat and because of this vegans have lower average vitamin B12 concentrations. Deficiency in B12 can produces dementia, mood and motor disturbances, difficulty concentrating and other concerning symptoms. 3 Breastfeeding mothers who are vegans risk their child developing Crohn's Disease which causes the body to attack and damage it’s own gastrointestinal tract causing inflammation and pain. There is no known cure for Crohn's disease and it can be fatal.4 B-12 supplementation is imperative to vegans, especially breastfeeding mothers.4
Omega 3 Fatty Acids
Omega 3 fatty acids are found in many products such as eggs, fish, flax, or chia seeds, however animal sourced omega 3 fatty acids can be converted into EPA and DHA much more efficiently than the plant sourced omega 3 fatty acid alpha linolenic acid (ALA)..3 Vegans can reach the Adequate Intake level of ALA, 1.1 g/day for men and 1.1 g/day per women easily through their diet but supplements are needed in order to reach the Adequate Intake level for DHA, which recommends 0.1-0.2 g/day..3 You should check with a doctor before taking DHA supplements, as they have been shown to ”...raise total and LDL cholesterol, cause excessively prolonged bleeding times, and impair immune responses.”.5 DHA and EPA are important long chain fatty acids which are important for eye, brain, and heart health..3
Calcium and Bone Health
A study found that vegetarians with low protein and calcium intake has been shown to be associated with bone loss and fractures in the hip and spine of the elderly.3 Vegans often fall short of the recommended daily intake for calcium which appears to increase the risk of bone fractures.”3 Bone health has also been shown to be influenced by vitamin D, vitamin K, potassium and magnesium.3 Potassium and magnesium are both high in fruit and vitamin K is found in many leafy vegetables. As long as the calcium intake and vitamin D intake of vegans is adequate, bone health should not pose an issue.
Conclusion
Veganism is a growing trend in many developed nations that has been increasing at a steady rate. It is important for vegans to remember that the vegan diet is a moral choice and not a therapeutic diet. There can be consequences to an individual's health if they do not take adequate care of or supplement the nutrients of concern that are not found in proper amounts in vegan diet.
Work Cited
1. "Veganism Booms by 350%." Vegan Life Magazine. N.p., n.d. Web. 27 Oct. 2016. http://www.veganlifemag.com/veganism-booms/.
2. Craig, W. J. "Health Effects of Vegan Diets." American Journal of Clinical Nutrition 11 March 2009. Web.
3. @crptoworld ”Veganism Versus Vegetarianism Search Results In the US For Nov. 13 - Nov. 16” Chart. Google Tends, November 3 2016.
4. McNamara, Robert K. “DHA Deficiency and Prefrontal Cortex Neuropathology in Recurrent Affective Disorders.” The Journal of Nutrition 140.4 (2010): 864–868. PMC. Web. 3 Nov. 2016.
5. Mayo Clinic Staff. "Crohn's Disease." Mayo Clinic. The Mayo Foundation, 14 Aug. 2014. Web. 03 Nov. 2016.