People choose to adopt a Vegan or Vegetarian diet for several reasons. The impact on the environment, religious reasons, and ethical concerns are some of the main driving factors, all of which are respectable reasons.

Some choose vegan or vegetarian diets because they believe that it is a healthier and this idea that vegan and vegetarian diets are healthier has been told to us so many times that we don't question it anymore.

Vegetarian diets emphasize fruits and vegetables, which are somewhat rich in nutrients and slightly more rich in nutrients, respectively.

It also incorporates legumes and cereal grains, which are both not very rich in nutrients and high in anti-nutrients.

One of these anti-nutrients is phytate, which reduces the absorption of minerals such as iron, zinc, magnesium, and calcium. On the other hand, vegan diets just about entirely lack certain nutrients that are needed for proper function physiologically.

Results of several studies support that vegans and vegetarians are more likely to suffer from vitamin B12, calcium, iron, and zinc deficiencies. More information about these nutrients is given below.

Vitamin B12

Vitamin B12 deficiency is found in approximately 5 percent of omnivores, 68 percent of vegetarians, and 83 percent of vegans.

Vitamin B12 plays an important role in the conduction of nerve impulses and helps produce the myelin sheath around the nerves. It also takes part in the synthesis of DNA and red blood cells.

Some symptoms of Vitamin B12 Deficiency include:

  • Weakness
  • Lethargy
  • Fatigue
  • Anemia
  • Memory loss
  • Premature aging
  • Male and female infertility
  • Neurological and psychiatric problems
  • Stroke, heart diseases, and other vascular problems
  • And more

Vitamin B12 deficiency has a shockingly negative effect on children.

Several studies support that children raised on a vegan diet until the age of six still have a vitamin B12 deficiency even after incorporating animal products into their diet for years.

A study conducted by MW Louwman, M van Dusseldorp, FJ van de Vijver, CM Thomas, J Schneede, PM Ueland, H Refsum, and WA van Staveren in 2000 claims"...

a significant association between cobalamin (B12) status and performance on tests measuring fluid intelligence, spatial ability and short-term memory with formerly vegan kids scoring lower than omnivorous kids in each case."

According to the study, the deficit in fluid intelligence is a very serious matter because "... it involves reasoning, the capacity to solve complex problems, abstract thinking ability and the ability to hear. Any defect in this area may have far-reaching consequences for individual functioning."

It is thought that plant sources like seaweed, spirulina, fermented soy, and brewers yeast contain vitamin B12. However, rather than containing vitamin B12, they contain analogs of vitamin B12 called cobamides, which prevents the body from absorbing B12 and increases the need for vitamin B12.

Calcium

Vegetarians and omnivores both have similar calcium intakes, which is most likely a result of incorporating dairy products into both diets. However, since vegans do not incorporate dairy products into their diets, their calcium intake levels are significantly lower, which means they are most often than not deficient in calcium. The amount of calcium vegans absorb from the plants they eat depends on the level of oxalate and phytate in their body; the lower the levels of oxalate and phytate in the body, the more calcium is absorbed.

This is because oxalate and phytate inhibit the absorption of calcium, which in turn decreases the amount of calcium the body can absorb from plants. Therefore, the body cannot efficiently absorb the calcium during digestion despite the amount of calcium in the plant.

Iron

Although vegetarians and omnivores have similar serum iron levels, ferritin levels are lower in vegetarians compared to omnivores. Ferritin is a form of iron that is stored for a long period of time. This makes a huge difference because the first signs of iron deficiency begin with depletion of ferritin. Therefore, iron deficiency is more common in vegetarians, and vegans especially, than omnivores. Results of a study conducted in Germany showed that out of 75 vegans who participated in the experiment, 40 percent of the women had iron deficiency even though the average iron intake of all the women was over the recommended daily allowance.

There is less iron in plant foods than in animal foods and the iron absorbed from plant foods can be inhibited by common substances we consume.

Some of these substances that inhibit iron absorption are supplemental calcium, dairy products, coffee, supplemental fiber, and tea.

Zinc

Zinc deficiency is the result of a similar cause of calcium deficiency. Plants that contain zinc also contain phytate, which prevents the body from properly absorbing zinc. As a result, zinc absorption is 35 percent lower in vegetarian diets than omnivorous diets, and zinc deficiency may still occur even though zinc intake is greater than the recommended daily allowance. It is suggested that in order to avoid zinc deficiency, vegetarians may need to consume 50 percent more zinc than omnivores.
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