Good Lifestyle

Thevegan diet is an excellent lifestyle to follow if you have the time and resources needed to put it. Because it's a more restrictive diet, you run the risk of misterging several essential vitamins and minerals. You can also gain weight if you fall into the trap of the consumption of vegan products turned into fuel on sources of non-vegan protein such as fish and lean meat.

All this can be avoided if you are equipped with knowledge - and frankly the funds - to properly monitor the vegan diet. So you know what to pay attention, here are four negative results that can take place. Also, make sure to catchThe 7 healthiest foods to eat right now!

Vitamin B12 is essential to give you energy and even plays a role in the generation of DNA and red blood cells. The body can not make this vitamin alone, which means it is essential to seek it for what you eat. Foods that vegans avoid, such as dairy, fish and meat, are all rich in vitamin B12. With few exceptions, most plant-based foods do not contain it. As a result, vegans are at high risk of vitamin B12 deficiency, which can cause nerve damage, according toDr. Niker SONPAL, Gastroenterologist and certified teacher of the Board of Directors at Touro College of Osteopathic Medicine.

"A vitamin B12 deficiency also creates a higher risk of neuritis, inflamed nerves outside the spinal cord and brain," he says. "Symptoms of neuritis include but are not limited to muscle weakness, painful pain and severe cases, paralysis of the affected area."

To ensure optimal health, it is essential that vegans take a vitamin B12 supplement. SONPAL saysOur bodies can last between two and four years without external supplementation in vitamin B12 Before the symptoms of nerve lesions, such as confusion, walking, muscle weakness and tingling in the hands.

Now, make sure to checkA vitamin B deficiency could be the reason why you are tired all the time.

Tofu is an excellent plant-based protein to eat, especially as a substitution forRed meat. Soy foods, such as EdaMame, Tempeh, Tofu and unsweetened soy milk or yogurt areMinimally treatedWhich means that they are loaded with vitamins and minerals.

However, SONPAL warns that strongly transformed soy foods, such as energy bars, protein powders and sweet soy milk and yogurt, could potentially cause hormones in the female body because of their concentration. High isoflavones (type of plant estrogen, also called phytoestrogens).

"Phytoestrogens can bind with hormonal receptors, similar to how human estrogen is doing," he says. "High doses of soy can cause infertility problems because of its strong anti-estrogen effects, but you have to eat a lot for it to happen."

In short, as long as you do not consume more than the recommended amount of soybeanprotein powder In your smoothie on a regular basis, you have nothing to fear.

As Sonpal note, those who follow avegan diet consuming a greater amount of soy protein than those that identify asvegetarian or omnivorous. While soy foods are often perfect forintestinal health and provide adequate amounts of protein, they could also contain a toxic heavy metal called cadmium.

In fact, a2011 study I found that people who consumed Tofu products showed the most "robust association" with the cadmium concentration in urine samples compared to those who have not consumed none.

"The cadmium is very toxic for the kidney and can cause kidney disease or to ensure that bones become lower," says SONPAL.

Eating a soy-based food balance and other sources of soy-based protein, such as lentils and quinoa, help maintain exposure levels!

Though there is Contradictory search on if the plants are at higher risk of iron deficiency that the general population is true that many Non-vegan friendly foods like eggs, fatty fish and red meat are irony . That being said, spinach, pumpkin seeds, legumes and broccoli are also rich in this mineral. The key is to make sure that you regularly get enough foods in your diet to keep your iron level.

Make sure to check these 6 signs of iron deficiency that you should never ignore Learn more about symptoms.