What vitamins and minerals are missing in a vegan diet?

It is important that we first understand the framework we use for that kind of equation.We are too quick to say that in a vegan diet there are no substances in the ideal omnivorous diet. And that is not usually the case: 99% of non-vegetarians eat a diet that is very far from this ideal.

We engage in the discussion from the premise that we are experts in nutrition and super-balanced and set us against an imaginary “ideal” vegan that turns out to be semi-illiterate, no internet use, isolated from others and just Plants eats.And that’s all but realistic.

The bottomline is that the average vegan has no other choice as to be knowledgeable, it just belongs to their culture, just like the knowledge about Marx and Engels in the culture of a communist though.Everyone, also vegans, sits on the social media, and I definitely shouldn’t explain how Googling, decorating, facebooking or just here in Quora questions works exactly, right?

On the other hand, most non-vegans have much less idea and nutrition (otherwise you would not be able to declare Febo and the hairdresser) and usually also no interest.

The answer to your question, In the Netherlands, 2019, would be “ No “. Otherwise you should be able to prove that visiting the Kruidvat or the Holland & Barret to buy supplements is less natural than a visit to the meats-fridge of the Albert Heijn.

But let us only see a few of the vitamins and minerals on which vegans give very attention.

Minerals come in a lot of vegetables.The only important focus is iron.The reason is that the form of iron that occurs in vegetables (non-heme, not to hemoglobin bound iron) is not as well absorbed as heme-iron from the Blood of Animals (Naja, from traces of blood and hemoglobin in meat).That is also quite relative because vitamin C helps with the absorption of iron and in a vegan diet there is plenty of vitamin C. So it is not necessarily so that vegans per se absorb less iron than not vegans.

Vitamin B12 occurs in natural form still in plants (nota bene) in animal products.B12 is found only by fungi, bacteria, some seaweeds and a few species of mushrooms[1 .

Eggs, for example, have a tiny little B12, not enough to make supplementation unnecessary, the same applies to milk and some milk products[2 (or Just Eat 10 eggs a day).There is also talk, that a good part of the B12 in meat is actually injected and not natural that can cause problems in elderly people who cannot convert the synthetic form hydroxycobalamin into the good “free” form methylcobalamin.

On the other hand: a lack of vitamin B12 is first evident to 3-10 years.In order to have a defect, you should also not take B12 for a very long time, which turns out to be quite difficult even for the stupidest vegan.

Another substance that is often read about is Omega-3 and specifically the fatty acids EPA and DHA.These could not be produced by vegans according to a few sources on the basis of only Omega-3 fatty acids[3 . The truth is that there is absolutely no data, niente, nothing, it was never tested on vegans and there is only one study on 12 vegetarians associated with DHA/EPA [4 . Claiming whether vegans can create these substances in sufficient quantity or is not therefore gambling.And the general population is also not constantly swallowing fish oil, where that stuff comes from. There are also 100% vegan supplements that you can buy as easily as a bowl of battery from the Jumbo.

So it is a bit incondious to say that the vegan diet is missing something.

Footnotes

[1 Vitamin B12-Containing Plant Food Sources for Vegetarians

[2 Is B-12 Found in Eggs & Dairy?

[3 the Fatal Flaw of the Vegan Diet

[4 Omega-3s-Vegan Health

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