The popularity of a vegetarian or vegan diet has grown in recent times and is a healthy option offering protection against heart disease and cancer. So, what is this diet?

Vegan: Excludes all animal products, including honey

Vegetarian: Avoids meat, fish, and poultry BUT includes dairy and often eggs

A well-planned plant-based diet can be an excellent source of all the necessary nutrients (protein, fats, carbohydrates, vitamins, minerals, and all 9 essential amino acids) for optimal health.

However, exclusion of animal products can potentiate certain nutrient deficiencies. The clinical consequences of a badly planned diet may include symptoms such as anxiety, brain fog, depression, fatigue, insomnia and other neurologic dysfunctions.

Nutrients to consider are:

• Proteins: Animal sources of food are considered a “complete protein”, which means it contains all the essential amino acids required for good health. While some plant protein sources such as quinoa, hemp, buckwheat and microalgae such as spirulina are complete proteins, most are not. Those on a plant-based diet must try to combine vegetarian protein sources such as brown rice and lentils, to obtain all of the required essential amino acids.
• Vitamin B12: Deficiency can cause fatigue, shortness of breath, changes in memory, mood and concentration. Found predominantly in animal foods, it is not a concern for those who consume dairy and eggs. However, vegans will need to consume B12 fortified foods or take a supplement.
• Omega 3: EPA and DHA are absent from plant foods (except for some seaweeds). The main source being oily fish, intakes from vegetarian and vegan diets may not be optimal. The plant-based omega-3 fatty acid a-linolenic acid (contained in tahini, walnuts, chia seeds) is poorly converted into EPA and DHA. Algae, that may contain some preformed EPA and DHA is recommended to reduce deficiency.
• Calcium: The good news is dairy is not the only source of calcium.

Non-dairy sources include almonds, beans, blackstrap molasses, broccoli, dark leafy greens (bok choy, kale, mustard greens), dried figs, okra, and tempeh.

• Iron: Plant sources of iron are less readily absorbed than those from meat but may be enhanced by foods containing Vitamin C such as lemon. Sources of iron include blackstrap molasses (preferably organic Unsulphured), cooked soybeans, lentils, quinoa, fortified cereals, spinach, tempeh and tofu.

If you would like to know more, please call in and speak to our friendly pharmacist or naturopath.