Adopting a plant-based diet and eating enough of the “right” foods, such as fruits and vegetables, can reduce the risk of chronic conditions, as previously noted. Here Winnie Martin, Food.news, reflects on important nutrients to supplement a plant-based diet:
“Plant-based diets have been proven to have more health benefits compared to meat-based ones. But some people who eat vegan may still have a poor diet for two main reasons.
First, some foods may be labeled as suitable for vegans but do not actually contribute to overall wellness. There should be an emphasis on non-processed foods such as fruits, vegetables, legumes, whole grains, seeds and nuts if a vegan diet seeks to promote health.
Second, vegans do not supplement their diet with necessary nutrients. Some adults who follow a vegan diet lack a number of key nutrients their bodies need when they undergo advanced nutritional testing. Cardiologist Dr. Joel Kahn explained that this lack of nutrients represents the depleted soils and indoor lifestyles prevalent in this current period. These result in a uniformly low intake of vitamins and other important nutrients.
Kahn recommended six nutrients that those following a plant-based diet should supplement – with the first three especially important for overall health.
Vitamin B12
Vitamin B12 or cobalamin is an important nutrient for the blood, nerves and brain. It plays a key role in regulating homocysteine, a building block of protein. Excessive homocysteine in the blood is associated with heart disease. Vitamin B12 is produced by gut bacteria in animals and is ingested when we eat animal products. Washing animal produce also washes off the bacteria responsible for producing this nutrient.
A 2013 paper reported that 50 percent of vegans and 10 percent of vegetarians lack vitamin B12. Kahn recommends a dosage of 2,500 micrograms once a week or a daily intake of 250 micrograms. He added that there is no known risk to taking large amounts of vitamin B12 – whether as a liquid, sublingual or chewable form.”
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Read More … Article Source: https://www.food.news/2021-02-09-important-nutrients-supplement-plant-based-diet.html
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