Deficiencies in micronutrients mean that your body lacks one or more of these vital nutrients. Some Nutritional Deficiencies are severe and can affect daily life in an adverse manner. Impressively, these problems of nutrient deficiencies are common in every part of the world. There are numerous health benefits to eating a vegan diet. However, Vegan diets are helpful to a reduced risk of, excess weight, heart disease, and even some types of cancer. A well-planned vegan diet has a wide variety of nutrients present.
However, it is essential to know that any diet that does not include whole food groups may reduce your intake of certain vitamins, minerals, and other essential nutrients. Meat and dairy products are rich sources of certain nutrients that are more difficult to obtain from plant foods. Therefore, Some nutrient deficiencies are especially common to pregnant women, children, and senior citizens. Understanding the signs and symptoms of each nutrient deficiency and knowing the simple solutions can help prevent these Nutritional Deficiencies from happening in the first place.
Table of Contents
8 Nutrient Deficiencies That Are Incredibly Common
Therefore, here we listed the following most common Nutritional deficiencies that a vegan person generally has.
1. Calcium
Firstly, calcium is the essential nutrient that our body needs for our daily routine. It helps build bone strength, the nervous system functioning, controlling muscles, and many more. Therefore, the best source of calcium is a dairy product, such as milk, yogurt, cheese, butter, etc. But vegans do not consume dairy products or animal products. However, some vegetables and fruits are available for a vegan to fulfill their calcium need.
Symptoms of Calcium Deficiency
- Numbness in fingers and feet
- Joint pain
- Sensation of pins
- Abnormal heart rate
- Muscle’s cramp
- Fatigue
- Premenstrual syndrome
- Tooth decay
Calcium-rich Food for Vegans
- Broccoli
- Kale
- Fennel
- Chickpea
- Almond
- Asparagus
- Soya beans
- Kidney beans
- Walnut
- Dried Apricot
- Fig
- Orange
2. Iron
Secondly, One of the leading causes of global disease is iron deficiency, the most common nutritional Deficiencies. It can also result in anemia, a blood condition that causes exhaustion, weakness, dizziness, and weakened immune system function. Those most at risk of iron deficiency include teenage girls, very young children, and those who eat a vegan diet. The WHO estimates that 42% of children under five and 40% of pregnant women suffer from anemia. Throughout the body, iron plays a variety of important roles, including supporting blood cells and ensuring brain health.
Symptoms of Iron Deficiency
- Pale skin
- Extreme fatigue
- Headache and dizziness
- Fast heart rate
- Brittle nails
- Shortness of breath
- Poor appetite
Iron Rich Food for Vegans
- Molasses
- Spinach
- Black beans
- Leeks
- Swiss Chard
- Beet green
- Parsley
- Mushroom
- Cabbage
- Black beans
3. Omega 3
This group of fatty acids plays an essential role in brain and nervous system function, as well as normal body growth and development. Essential fatty acids are omega-3 fatty acids. Although they are essential, the body cannot synthesize them on its own. Taking them through food is the only way to consume them. Omega-3 fatty acids reduce inflammation, and most omega-6 fatty acids tend to promote it. However, Omega-3 fatty acids also have anti-inflammatory properties. However, omega-6 fatty acids are pro-inflammatory. The consequences of a poor diet with omega-3 and omega-6 fatty acids can be significant and detrimental to your health.
Symptoms of Omega 3 Deficiency
- Skin, hair, and nails problems
- Trouble in sleeping
- Leg cramp
- Massive ear wax
- Concentration problem
- Depression and anxiety
Omega 3 Rich Vegan Foods
- Walnut
- Broccoli
- Tofu
- Avocado
- Cauliflower
- Flaxseed
- Sea vegetables
- Fortified food
- Chia seed
4. Iodine
Fourthly, Thyroid hormones – triiodothyronine and tetraiodothyronine – are produced by this butterfly-shaped gland in the neck. These hormones play a crucial role in Trusted Source metabolism and many biological functions. A lack of iodine means the body is unable to make enough thyroid hormones because it cannot produce iodine on its own. Its symptoms are similar to hypothyroidism, or low thyroid hormones. Because thyroid hormones are made with iodine, iodine deficiency means that the body is unable to produce it on its own.
Symptoms of Iodine Deficiency
- Neck swelling
- Hair loss
- Weight gain
- Tiredness
- Learning disabilities
- Feeling colder
Iodine Rich Vegan Foods
- Sea vegetables
- Corn
- Iodine salt
- Soya milk
- Prunes
- Cranberries
- Navy beans
5. Niacin
Vitamin B-3 or niacin is necessary for the body to digest food and turn it into energy. However, severe deficiency is rare in seniors, gluten-free diet followers, and excessive alcohol drinkers. It helps the body produce hormones that affect sex and stress, as well as improve circulation and cholesterol levels. Therefore, Niacin also helps convert carbohydrates into glucose, metabolize fats and proteins, and keep the nervous system working effectively.
Symptoms of Niacin Deficiency
- Digestive problems
- Skin problems
- Headache
- Lack of concentration
- Tiredness
- Allergy
Niacin Rich Vegan Food
- Almond
- Mushroom
- Sunflower seed
- Peanut
- Green Pea
- Pine nut
- Barley flour
6. Biotin
A B-complex vitamin, biotin is responsible for breaking down fats and carbohydrates in food and transforming them into energy that is used by every cell in your body. Therefore, Biotin has another name called B-7 or vitamin H, which is another one of the members of the B vitamins group. Neither your body nor your gut naturally produces it. However, free-living bacteria in the intestines can. These bacteria, which also contribute to your health, produce biotin. It is possible that a deficiency of biotin leads to an increased level of inflammation due to dendritic cells.
Symptom of Biotin Deficiency
- Hair loss
- Weak muscles
- Red eyes
- Fungal infection
- Vomiting
- Diarrhea
- Unconsciousness
- Eczema
Biotin Rich Vegan Food
- Almond
- Peanut
- Pecan
- Soya beans
- Black eye beans
- Whole grain
- Mushroom
- Banana
7. Vitamin D
You are vitamin D deficient if you do not have sufficient amounts of ergocalciferol and cholecalciferol in your system. However, Vitamin D is unique in that your body actually produces it when exposed to sunlight. People with fair-skinned skin and younger adults convert sunlight better than people with darker skin. A vital component of bone growth, vitamin D aids your body in absorbing calcium. Therefore, Vitamin D is also useful in maintaining your body’s nervous system, muscle function, and immunity.
Symptoms of Vitamin D Deficiency
- Depression
- Fatigue
- Back pain
- Muscles pain
- Weak immunity
- Diabetes
- Weak bone
Vitamin D Rich Vegan Food
- Mushroom
- Broccoli
- Oatmeal
- Cereals
- Soya products
- Fortified food
8. Selenium
Lastly, The thyroid is the organ with the highest concentration of selenium per weight per organ tissue since it is part of the endocrine system. Therefore, Selenium is an important mineral for the endocrine, immune system, and cardiovascular systems as well. In addition, a lack of selenium has been linked to cardiovascular disease, infertility, and cognitive decline. Selenium may be useful in treating cancer.
Symptoms of Selenium Deficiency
- Infertility in man and woman
- Heart disease
- Hair loss
- Muscles pain
- weakness
- lower immune power
Selenium Rich Vegan Food
- Brazil nut
- Flaxseed
- Cashew
- Sesame seed
- Pistachio
- Coconut
- Barley flour
- Millet flour
- Corn flour
- Whole grain
- Mushroom
- Spinach
- Asparagus
- Sunflower seed
Conclusion
In conclusion, These are common Nutritional deficiencies that a vegan person generally has. Therefore, If you want to recover from Nutritional deficiencies eat nutrient-related vegan foods. No matter what you eat, your health is impacted by the nutrients you consume. However, The effects of any diet will vary from person to person. Keeping track of your feelings, sleep, energy, and motivation will help. Therefore, If you feel something is wrong with your health, it is best to discuss this with a doctor or medical expert. You can then make an informed decision about what changes need to be made in your routine and diet.
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