Vegan Health: What You Need to Know

If you prefer to sink your teeth into a savory soy burger instead of a succulent steak, your body may be missing out on some vital nutrients. Although animal-free diets are often heart-healthy, they may also put you at risk for certain deficiencies. Here are some tips for eating healthy the vegan way.

One major pro to a plant-heavy diet: Studies show that diets rich in plant foods may help prevent heart disease, type 2 diabetes, cancer, and obesity. However, many vegans risk deficiency in some key nutrients: protein, calcium, B12, iron, and vitamin D. Pregnant women should take extra care to ensure adequate intake of these nutrients.

Where’s the Beef? Power Up with Protein

Amino acids are the building blocks of protein, a critical component of tissue growth and repair. Since only animal proteins provide all the essential amino acids needed by the body, vegans must pair their proteins to get the required amounts.

Tasty protein pals:

• Whole grain pasta tossed with almonds and peas

• Vegetable bean soup with crispy whole grain crackers

• Brown rice with kidney beans

• More protein-punched options: tofu, seitan, veggie burgers, soy, lentils, chickpeas, nuts and seeds, brown rice and whole grains, textured vegetable protein.

Learn more about protein in the Natural Health Dictionary.

Get Clever with Calcium

The most abundant mineral in the body, calcium helps us with bone formation and nerve conduction. When you are vegan, you miss out on calcium from dairy products, but there are other ways to get the nerve and bone benefits.

Non-dairy calcium sources: If you ditch the dairy aisles, make sure to stock up on kale, oranges, sesame seeds, white beans, dill, tofu, flaxseeds, turnip greens, broccoli, dandelion greens, almonds, basil, seaweed, figs, hazelnuts, lentils, chickpeas, and Swiss chard, as well as calcium-fortified cereals with nut milk.

Learn more about calcium citrate in the Natural Health Dictionary.

Beware of B12 Deficiency

If you are newly vegan, your body has the ability to store B12 for several years. However, once your tank is running on empty, you will have to replenish your supply. It turns out that plant-based B12 from algae, tempeh, and brewer's yeast is not as readily bioavailable as animal-based forms of B12, which means your body is not as able to use this vitamin from plants. In addition, over consumption of soy decreases B12 absorption. Therefore, the best way to ensure that you won’t be plagued with anemia is to take B12 supplements and eat plenty of fortified foods. To be on the safe side, have your B12 levels tested regularly to make sure you are well supplied.

Boost your B12: Nutritional yeast is the best food source for B12, although miso and some seaweeds contain a minimal amount as well.

Indispensable Iron

As it transports oxygen throughout your body, iron helps maintain healthy red blood cells. For those of you who love animals too much to eat them, you may opt for vegan sources of iron. Word to the wise: plant-based iron requires vitamin C for better absorption so enjoy a healthy dose of lemon juice on that kale! Also, keep in mind that coffee, soy, bran, and tea contain phytates that prevent iron absorption and should be consumed at least three hours before a meal.

Pump iron: Try eating lentils, artichokes, dried fruit, iron-enriched cereals, chickpeas, and hummus.

Learn more about iron in the Natural Health Dictionary.

Don’t D-prive Yourself

Dairy and seafood contain high amounts of the essential vitamin D. If, however, a tuna melt isn’t on the menu for you tonight, consider taking a daily supplement. This hormone works with calcium and magnesium to ensure bone formations, and also boosts your immune system. Although the new daily guidelines set the standard as 600 IU, your body might require more. Test your blood for adequate vitamin D levels to keep your bones and immune system strong!

More D-lightful choices: Another way to get your daily D dose is to put your shades on and let the sun shine! Our body creates the active form of D3 when the sun's rays touch our skin. Be careful not to burn, and seek the shade as soon as your skin starts to turn rosy.

More information about the above vitamins and nutrients can be found in my newest Kindle book, The Natural Health Dictionary, a comprehensive guide that answers all your questions about natural remedies, healing herbs, longevity foods, vitamins, and supplements. In addition, you can find more ways to live a long and healthy life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle.

I hope that these suggestions will help you get all the necessary nutrients to keep your body strong and healthy for years to come! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

—Dr. Mao

This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

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To learn more about Dr. Mao and other natural health tips, go to askdrmao.com.

To purchase Dr. Mao's book, "The Natural Health Dictionary," click here.