Definition for Ladies Spring 2014 Issue 001 April 2014 | Page 14

by Brooke A. Rosenfeld, MS, RD, CDN, Pn1
Whether you have been vegan for years or perhaps you have just
started to follow a plant-based diet, this article can be beneficial to
you. There is a plethora of research available on the multiple health
benefits of following a vegan diet, including increased lifespan,
increased immunity, reduced risk of heart disease and other chronic
disease, as well as improved athleticism. However, we all must be
mindful of the fact that whenever food groups are excluded from
our intake, there is an increased risk of nutrient deficiencies. Plantbased diets tend to be lower in calories if the intake is primarily
from whole food sources, because plants are simply lower in calories.
This is important to keep in mind, especially if you are an athlete,
because you’re placing a higher demand on your body.
If you follow a plant-based diet, this does not necessarily mean that you are eating a nutrient-dense
diet. We all know about highly processed vegan foods on the market that have long, drawn out
ingredient lists and are tremendously high in salt (sodium), other additives and preservatives. You
know, “food-like” items. If you are eating a diet which consists primarily of whole, unrefined grains,
nuts, seeds, legumes, vegetables and fruits, it may be hard to provide your body with an appropriate
amount of energy, (of course, not so much the nuts, seeds, avocado, as those are high in calories.)
While most plants may be lacking in calories, they certainly make up for that in nutrition.

MICRONUTRIENTS OF CONCERN
The Academy of Nutrition and Dietetics (AND) have identified the following nutrients as key
nutrients for vegans: vitamin B12, calcium, iron, zinc, iodine, omega-3 fatty acids and vitamin D.
Let’s go over these in more detail.

VITAMIN B12
This is the most common nutrient deficiency in vegans (though it is a problem for omnivores as well).
Vitamin B12 is needed for the nervous system to function, metabolic reactions and DNA synthesis.

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