A vegan diet is comprised of plant-based foods. Unlike other vegetarians, vegans do not eat meat, fish, egg or dairy foods, eat less saturated fat and cholesterol and more fiber and are thinner, have lower blood pressure and cholesterol and reduced risk of heart disease, according to research published in the "American Journal of Clinical Nutrition" in 2009. However, vegans are vulnerable to nutritional deficiencies.
Protein Deficiency
Protein is an essential nutrient that provides structure to your cells, tissues and organs, produces enzymes and regulates genetic activity, growth and development. Proteins are made of amino acids that are found in foods. Vegans are vulnerable to protein deficiencies, particularly because many plant-based foods are deficient in certain essential amino acids that your body needs to make protein. Combining foods, such as rice and beans, enables you to obtain all of the essential amino acids your body needs to make a complete protein. Soybeans contain a complete protein and foods, such as tofu, tempeh and soy milk, can supply your protein needs.
Omega-3 Fatty Acids Deficiency
Vegans are vulnerable to deficiencies of omega-3 fatty acids found in fish and certain plant foods, such as walnuts, pumpkin seeds and soybean oil. Omega-3 fatty acids are long chain polyunsaturated fatty acids that your body needs for brain memory and performance, behavior, vision, reduction of tissue inflammation, and heart and nervous system health. Deficiencies of omega-3 fatty acids can cause poor memory, dry skin, mood swings, heart disease and blood circulation problems.
Vitamin B12 Deficiency
Vitamin B12 is a common nutrient deficiency among vegans, primarily because it is found almost exclusively from fish, meat and dairy foods. Vitamin B12 is involved in DNA synthesis and metabolism and red blood cell formation. A deficiency of vitamin B12 can lead to development of pernicious anemia, a condition characterized by reduced blood cell formation and neurological symptoms involving numbness and tingling of your arms and legs and dementia. Vegans can obtain vitamin B12 in foods fortified with the vitamin, supplements, yeast and fermented soy foods such as tempeh and miso. Klamath algae may be an adequate and reliable source of vitamin B12 for vegans, according to research published in the "International Journal for Vitamin and Nutrition Research" in 2009.
Calcium Deficiency
Calcium is a mineral you need to build and maintain bones and teeth. Calcium is found in dairy foods, such as milk and cheese, fish and in certain plant-based foods, particularly soy, almonds, Brazil nuts and dark-green leafy vegetables. Vegans, particularly adolescents and post-menopausal women who have higher calcium requirements, may not consume sufficient amounts of calcium from plant-based foods and may require supplements to reduce the risk of osteoporosis, a diseases characterized by a decrease in bone mineral density and increased risk of fractures.
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