Vegan diet is unbalanced by definition

Veganism follows the practice of not eating any animal products – that means nothing containing meat, fish, seafood, dairy, eggs, or even honey is eaten. You’ve probably heard that a vegan diet helps you manage your weight and resolve some health issues. But, you hear less about the health problems that can occur from a strict plant-based diet.

Vegan diets lack essential nutrients

Vegans eat vegetables, fruits, whole grains, soy, legumes (beans), nuts, and seeds. it should be noted that a vegan diet is considered an extreme diet because of how many foods it excludes, as well as the potential for nutritional deficiencies. Although fruits and vegetables are high in vitamins and minerals, it can be hard to get all the nutrients you need. Calcium, vitamin B12, iron and omega-3 fatty acids are difficult (or even impossible) to get from plant-based foods. Supplementation doesn’t work well, although it’s better than nothing.

Vitamin B12 deficiency

Since vitamin B12 is only available in animal foods, most vegans are developing a deficiency in this vital nutrient. In fact, most nutrition professionals agree that those on a vegan diet must supplement with a high-quality vitamin B12 supplement to avoid irreversible health conditions.

Lots of legumes put vegans at risk of leaky gut

Legumes are the main protein sources for vegans since a vegan diet excludes all forms of animal protein including meat, fish, eggs, and dairy. Legumes have high levels of anti-nutrients including lectins and phytates, both of which can increase intestinal permeability, also called leaky gut.

Dangers of soy protein sources

Usually, vegans turn to soy as a protein source increasing the risk of hormone disruptions due to phytoestrogens found in all forms of soy and higher heavy metal intake. While unprocessed forms of soy may be okay for some people, processed forms of soy are commonly found in a vegan diet, including tofu, soy milk, and soy-based processed foods sold as meat substitutes. Soy has also been found to be a contributor to the intake of the toxic metal cadmium in vegans and vegetarians.

Risk of anemia due to a lack of heme iron

Iron-deficient anemia is the most common nutritional deficiency in the world, and vegans are at higher risk of this condition. While plant foods contain iron, it is not bioavailable – much less absorbable by the body. Iron supplements can be taken to help reverse or prevent anemia, however they have some negative side effects including constipation.

Health problems due to low omega-3 fatty acids intake

Without a food source of omega-3 fatty acids from fish or fish oils and an increased consumption of omega-6 fatty acid from foods like nuts, vegans can destroy their overall health. Algae-based sources of omega-3 fatty acids are an option, but they can be expensive and hard to find. And, since many vegan diets may include a higher than average intake of nuts, the balance of fatty acids in the body can still get off-balance.

Vegan diets aren’t recommended for people with certain health conditions

Depending on the status of your health, your doctor may discourage you from following a vegan diet. Illnesses that require a lot of calcium to help maintain strength in bones, like osteoporosis, still advise you to consume dairy, as this is the number one source of bioavailable calcium.