According to the American Heart Association's guide to vegetarian and vegan diets, most vegan diets have lower total fat, cholesterol and saturated fat than carnivorous diets. In addition, the AHA cites studies showing that followers of vegan diets have less risk of obesity, heart disease, high blood pressure, diabetes mellitus and certain types of cancer. However, vegan diets must not only focus on what to avoid, but also on which nutrients to include.
Low in Protein
The Harvard School of Public Health's discussion of the food pyramid addresses a key issue in vegetarian and vegan food plans. Eliminating animal-based protein sources such as beef, poultry and fish means that vegans need to prioritize consuming other forms of protein, optimally from diverse sources. Good replacements for animal-based proteins include legumes, nuts, seeds and soybean products. In addition, some whole grains, fibrous vegetables and dairy replacement products, like almond milk, contain protein.
Calcium Deficiency
For healthy adults, the recommended daily allowance of calcium is 1000 mg per day. A vegan diet eschews all dairy products, and dairy often serves as a primary source of calcium. Followers of a long-term vegan diet should emphasize diverse sources of calcium-rich nondairy foods. The Mayo Clinic's guide to going vegetarian recommends dark green vegetables such as kale, collard greens, mustard greens and broccoli. Other plant-based sources of calcium include bok choy, okra and Chinese cabbage. In addition, some tofu and juices also come fortified with calcium. Two tablespoons of blackstrap molasses contain 400 mg of calcium.
Vitamin B12 Deficiency
Vitamin B12 occurs naturally in animal products and eggs. Vegans can have a challenging time locating good sources of the nutrient, which the Vegetarian Resource Group says aids in cell division and the formation of blood. In addition, infants, children and women who are pregnant or nursing should be particularly attentive to including vitamin B12 in their diets. Some vegans take a supplement. In addition, a tablespoon of fortified nutritional yeast, sometimes labeled as Vegetarian Support Formula, supplies the full recommended daily allowance. Vegans can also consume soy milk, yogurt and cheese fortified with vitamin B12. Consult the label on boxes of your favorite whole grain cereals to see if they contain vitamin B12.
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