How to combat nutritional deficiencies on a vegan diet

How to combat nutritional deficiencies on a vegan diet

With the increasing awareness towards animal cruelty and being vegan prevalent amongst celebrities, there's been a rise in people adopting veganism. Being vegan can be a big lifestyle change and also mean that you derive your nutritional needs from plant-based produce, entirely.

Given that while there are incredibly good health benefits a well-planned vegan diet has to offer, but it can also be a deficient diet if you don't source your food well and can even lead to serious health issues due to the nutritional deficiencies, invalidating all its benefits. For example, primarily, When a person follows veganism, he/she desists oneself from consuming meat, eggs, dairy products or any animal-derived product which are inevitably a great source of vitamin B12. However, if a person fails to add B12 supplements to the daily diet, then no wonder he can be vulnerable to a blood deficiency or some irreversible neurological damage.

Here are some steps that can help you to combat nutritional deficiencies when observing veganism. 

​Include B12 rich foods and supplements

A deficiency of Vitamin B12 can make you fall prey to anemia or ataxia or memory-related problems, that too because of your diet practice. Hence try increasing the amount of vitamin B12 intake. Make sure that you add rich sources of multivitamins, iron, magnesium and fiber such as soya bean, soy or almond milk, mushrooms, avocados to ward off the unnecessary vitamin deficiency.

​Have plenty of iron-rich foods

Iron is the most vital element for blood production and the main constituent of haemoglobin as well as myoglobin. It is not only essential for the blood but also for respiratory activity, energy metabolism, synthesis of collagen and neurotransmitters. Include ample amounts of beans and legumes as they are a great source of iron, folate, magnesium, and potassium. Also, try combining them with citric fruits or vegetables in order to ease the iron absorption process.

​Include essential nuts and seeds in your meals

When your body flushes out harmful toxic elements, it can automatically function and respond better. Having seeds routinely can help you to overcome uninvited fatigue and energy loss. Seeds such as chia, flax, sunflower, watermelon and pumpkin contain a good amount of monounsaturated fats, vitamins, fibre and polyunsaturated fats (omega-3 fatty acids) aids the metabolic activity of the body as well as combats certain nutrient deficiencies.

Green leafy vegetables are a must-have

Green leafy vegetables are a rich source of protein, dietary fibres, vitamin A, C, K, carotenoids, folate, and manganese. In order to keep distance from blood or nutrient deficiencies, increase the intake of spinach, kale or broccoli etc. Remember to go green to keep your bones and immune health happy.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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HEALTHY FOODS FOR OVER 40 YEARS- TOMATOES, ALMONDS, OATS, CHERRIES, CHICKEN

 Tomatoes, oats, almonds and fish are among the essential 

food items that can slash the risk of heart diseases and 

diabetes in those over 40, experts say.

The risk of cardiovascular disease and diabetes can become 

a concern after the age of 40 and an unhealthy lifestyle can 

lead to rise in cholesterol levels and blood pressure.

Experts advise that stocking up on certain food items can help 

ward off the risks.

Researchers say that eating just 3g of oats daily is enough to 

reduce total cholesterol by five to ten per cent.

Oats contain beta-glucans, a soluble fibre that can help lower 

the unwanted form of cholesterol, low-density lipoprotein (LDL), 

It is estimated that the risk of developing heart disease drops 

by two per cent for every one per cent reduction in total 

cholesterol.

Tomatoes are also a 'wonder-food' for the 40-plus as they are 

an excellent source of the antioxidant lycopene. They offer a 

degree of protection against the formation and spread of 

cancer cells as well as protecting arteries from atherosclerosis.

Research has shown that drinking 150ml of tomato juice after 

20 minutes of exercise offers protection against prostate, lung 

and stomach cancers and heart disease.

In another study, researchers found that 20 adults eating 60g of 

almonds daily for four weeks showed a nine per cent reduction 

in blood-sugar, suggesting almonds could offer protection 

against cardiovascular disease and diabetes.

Experts also believe that Omega 3 fats in oily fish can help 

lower heart rate and blood pressure, and reduce the risk of 

irregular heartbeat (arrhythmia).

Isoflavones in soy beans have been linked to lowering 

cholesterol, increasing bone density in post-menopausal 

women and improving male fertility.

Cherries are useful in combating several conditions common in 

middle age, including gout and arthritis. They are a rich source 

of the antioxidant anthocyanin.

Full-fat milk can help combat the reduction in muscle mass 

associated with getting older, especially after the age of 50, 

experts say.

A 2006 study found that drinking full-fat milk after exercise 

helped ensure that muscle mass was enhanced.

Chicken which is a great source of protein can help combat 

common cold, experts believe.

Highlighting the benefits of chicken, a study in 2010 showed 

that a 'moderate increase in protein' resulted in maintenance of 

weight loss compared with higher-carbohydrate diets.

Natural remedies for Diabetes

Diabetes is among the most debilitating of lifestyle diseases, often the precursor to many other types of health disorders such as obesity, cardiovascular diseases and chronic illnesses of the eye. Most diabetics tend to depend upon taking medications, many of which include hormone supplementation injections and drugs for controlling the sugar levels. Though these aids are often critical for managing cases where diabetes seems to have turned into an incurable condition, it is always better to seek natural cures. These natural remedies don’t put forth the kind of side-effects associated with stronger medications and can be resourced from our everyday supplies.

Using Methi Seeds

Fenugreek or Methi seeds are considered the most effective of natural cures that can help alleviate typical symptoms of diabetes. Methi seeds should be soaked in water overnight. The water concentrated with the seeds’ juices should be consumed early in the morning on an empty stomach. For making this natural concoction stronger, you can crush the seeds and sieve them through a cloth or filter paper.

Using Natural Juices

Some juices have been found to be effective in controlling high sugar levels that can prove fatal for diabetics. These are juices of fruits and vegetables that are further enriched with antioxidants and many rare micronutrients. The most recommended variety here is the Bitter Gourd or Karela juice. Other options include grape juice or the juice-like extract made from boiling mango leaves in water.

Aloe Gel Remedy

An effective, natural concoction for diabetes can be prepared by adding a few teaspoons of ground Bay Leaf (Tejpatra) with one teaspoon of turmeric. This mixture should be mixed with an equal amount of aloe vera gel and consumed daily, before
lunch and dinner.

Using Chapattis to Your Advantage

Another useful way of managing diabetes is increasing the daily intake of fiber in the natural form. This includes increasing the fiber content in chappatis that tend to be eaten with regularity in Indian homes. The refined flour should be mixed with a combination of flours procured from different cereals, particularly those high in soluble fiber. This includes flours of barley and lentils like Chana Dal and  soya bean.

Using Jarul or Banaba

Diabetics can use Banaba or Jarul plant extract. Banaba is among the lesser known of herbal plants in India. Along with India, it is grown in only a handful of other nations. The herbal powder of Banaba extract can be used to make herbal tea. This plant contains high concentrations of contains Corosolic acid—the most potent of biochemical compounds that stimulate faster glucose metabolism and help to regulate blood sugar and insulin levels that is very useful for combating diabetes.

Easy Natural Remedies for Diabetes

Jamun is one of the rarest plants where nearly each part, the leaves, berry and seeds are known to help in controlling blood sugar levels. Neem leaves are useful in a similar manner. Amla or the Indian goose Berry is similarly effective in managing sugar levels. Instead of using only Neem leaves, you can also add leaves of Tulsi and Bel Patra. All these leaves can be boiled together for increasing the potency of the filtered extract. 

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