A vegan diet goes beyond being ¨different eating habits”. More than a diet, it is considered a lifestyle, an ideal based on particular beliefs. This is what vegans should know about their diet.

The vegan diet has become very popular over the years, and vegans should know.

It brings various health benefits such as sugar blood control and weight loss when done right. Different from a regular diet, vegans base their meals on plant foods. Animal proteins such as meat, eggs, fish, and dairy are excluded. A vegan diet is a natural way to get optimal health and avoid serious health conditions such as cancer, obesity, and diabetes. 

Studies have proven that a higher fruit and veggie intake promotes low rates of cancer and diabetes, being this a huge plus in favor of vegans against meat eaters and vegetarians. 

A plant-based diet turns out to be the right solution for those who seek a lifestyle change. However, despite their various benefits, a vegan diet may not be as healthy as most people think. A diet based exclusively on plant foods may increase the risk of nutrient deficiencies. 

To stay healthy, you must do the vegan diet correctly. Despite low amounts of protein and vitamins, other excellent sources of nutrients could work as healthy replacements for animal protein and main vitamins.


Having read the above, do you feel you have succeeded with your vegan lifestyle?

The following list contains critical nutrients that are usually missing from a vegan diet: 

  1. Proteins: Legumes, nuts, whole grains, oilseeds, and potatoes.
  2. Long chain N3 Fatty Acids: Microalgae oil
  3. Vitamin D: Common mushrooms and lots of sunlight
  4. Vitamin B2: Oil seeds, nuts, legumes, broccoli, and kale
  5. Vitamin B12: Fortified food with B12 vitamins. 
  6. Calcium: Broccoli, Kale, arugula, legumes, and hazelnuts.
  7. Iron: Oil seeds, spinach, whole grains, and legumes.
  8. Iodine: Iodinated and fluoridated table salt. 
  9. Zinc: Whole grains, legumes, oil seeds, and nuts.
  10. Selenium: Cabbage, asparagus, broccoli, mushroom, and legumes. 

Most vegans ignore that protein foods and vitamins are indispensable for our health. Without these sources of nutrients, our bones and organs may lose strength and therefore become more vulnerable to serious health conditions such as cancer, diabetes, and obesity. 

A plant-based diet will be beneficial as long as it includes the primary sources of vitamins and protein, so if you have all the foods from the list above, good for you! You are succeeding in your vegan lifestyle.

Is there any food on this list that was missing from your diet? Don’t forget to leave your comments below!

 Disclaimer: This information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourage you to make your own healthcare decisions based upon your research and in partnership with a qualified healthcare professional. The entire contents of this document are based upon the opinions of Andrea Caprio and any mentioned sources, unless otherwise noted.