Essential Vitamins for Vegan Diet

Eating a whole food plus plant-based diet is believed to contain all the nutrient required for your daily needs. Well, this is not entirely the case. When on a vegan diet, you might have the need to add supplements. Although some people advise vegans to not take supplements, this isn’t sound advice.

Vegans do not eat animal products and the practice of completely abstaining from eating animal products is called Veganism. When you are on a vegan diet, it means you are a strict vegetarian. All things animal and dairy like eggs, dairy products are completely abstained from.

Been on a vegan diet helps you lose weight. It is a good plan once in a while to use for overall body health. The possible downside to a vegan diet is there might be deficiency in vitamins in your body. There might be certain vitamins which your body can no longer produce because you do not eat the foods which your body gets this nutrients from.

This been said, there are some essential vitamins which vegan diets should have.

Vitamin D

This is called the fat-soluble vitamin. Its job is to aid the absorption of calcium and phosphorus from your gut. It is also one of the vitamins that guards important body functions like muscle recovery, memory, immune function and even your mood. Vitamin D is one of the most important vitamins to have in the body for overall sound health. The recommended dietary allowance of vitamin D for adults is 600 IU daily. Sadly, most foods do not contain enough vitamin D to meet this RDA.

One way by which you can up your daily intake of vitamin D is by been in the sun for a short while. A short while is between 12-15 minutes. You cannot have sunscreen on if you want to take this route. The negative effect of this route is excess UV radiation so it might not be best for you. So, the other option to make sure you get the recommended dietary allowance is by taking supplements. Consult you doctor before taking any form of medication.

Iodine

This aids in your metabolism and healthy thyroid function. Iodine is so important that mental retardation can occur in infancy from a lack of iodine in pregnancy. The negative effects of iodine in adults results in hypothyroidism. It manifests itself in dry skin, tingling in hands and feet, depression, weight gain, forgetfulness, low energy levels, seemingly loss of mind. With a report of people on vegan diets having a 50% lower blood iodine levels, it is crucial that you increase iodine intake. The recommended dietary allowance of iodine for adults is 150mcg daily.

If you say you can just get the required dietary intake from plants, yes this is true but, the iodine levels in the plant is dependent on the iodine levels of the soil the plant is gotten from. So, it follows that plants grown in areas that are dry would have less iodine, while does closer to the sea would have more iodine. Asides from plants, seafood contains iodine, dairy products contains iodine. Unfortunately a vegan diet does not include these foods. So, consider taking an iodine supplement to boost your iodine levels. Consult your doctor before starting any medication.

Vitamin B12

Because most of the vitamin B12 we consume are gotten from plants grown in vitamin B12 rich soil, most vegan diets believe this is something they shouldn’t bother about. Vitamin B12 is gotten from foods like chlorella, mushrooms, nori, unwashed organic produce etc. Sadly, this isn’t entirely the case. It is more that probable to have low levels of vitamin B12 while on a vegan diet.

Vitamin B12 is crucial for producing the cells which transport oxygen to our blood. So, s deficiency of this vitamin isn’t best for your overall health. The negative effects of lack of vitamin B12 are fatal, like heart disease, bone disease, anaemia, infertility, nervous system damage etc. the recommended dietary allowance is 2.4mcg daily for adults. When on a vegan diet, to get this RDA, you have to take a supplement. Consult your doctor before starting any medication.

Iron

The negative effects of insufficient iron in the blood is anemia. The function of iron in the body is to create new DNA in addition to creation of new red blood cells, oxygen transportation in the blood. Need more energy? You need more iron. The recommended dietary allowance is 18 mg for adults daily.

Iron is divided into two; heme and non-heme. Non-heme is gotten from plants while heme is gotten from animal products we eat. Of the two, heme is easily absorbed by the body so, when on a vegan diet you are advised to increase your intake of iron. To increase it eat food which are rich in iron like peas, dried fruit, cereals, nuts, seeds, breads, beans, etc. You can choose to take an iron supplement, but it is best to do so on the recommendation of your doctor, as an increase iron intake can have negative effects on your health.

There are some foods which are a great source of the essential vitamins which a vegan diet needs. These foods are hemp, flax, chai seeds, tofu, legumes, nuts, seeds, calcium-fortified plant milks, yogurts, seaweed, nutritional yeast, spouted and fermented plant foods, whole grains, cereals, pseudocereals, choline-rich foods, fruits and vegetables.

Final Words

From the above said, the best vegan multivitamin 2019 would be one which is duly recommended by your doctor to help meet your daily dietary levels of any of the vitamins. Although is seems like the disadvantages of been on a vegan diets is numerous, the advantages are also numerous. Such as, weight loss. We all at one point in time want to drop a few pounds and going vegan is a good way to start. Make sure you get professional medical opinion before embarking on any form of diet and regular check ups to ensure you are fine.

Is Aquaculture the Answer to World Hunger?

Feeding a growing world population could become problematic, but aquaculture might hold the key. If humans are anything, we are resourceful. We see a problem with the world, and we do what we can to fix it.  When being nomadic and following food sources was no longer sustainable, we solved the problem by developing agriculture.  Currently, as the population continues to grow and our taste for seafood increases, we’re trying to find ways to meet demand and, at the same time, sustain wild populations of fishes.

aquaculture-fish-farms

Aquaculture is the answer to this current dilemma. Farming fish for food has been around since about 2000 B.C. Since then, technology has helped it advanced and developed better techniques to raise fish for food.

Benefits of Aquaculture

Fish is a great source of protein, and it also contains essential minerals including potassium, zinc, iodine and magnesium. Fish are also rich in phosphorus and calcium. For a healthy heart, the American Heart Association recommends eating fish twice a week.

The health benefits of fish are more than enough reason to eat them, but they are also a delicious meal. There is a large variety of fish to choose from, including freshwater and saltwater varieties. However, the increased amount of people eating fish has had an impact on wild populations. To prevent certain species from being overfished, it is important to find an alternative to providing fish to people, and that includes aquaculture.

Different types of aquaculture must be used to raise different species of fish. Large companies can engage in aquaculture on an industrial scale with fish held in tanks or in pens in lakes, ponds or even the ocean. Families can even perform aquaculture in their backyard.  The variety of fish that you can raise for food includes catfish, bait minnow, trout, carp and tilapia, among others.  It’s also possible to raise shellfish, including oysters and shrimp. Want to try your hand at growing water plants?  You can also use aquaculture principles for water chestnuts and red and brown algae.

Studies have shown that marine aquaculture has the potential to produce 16.5 billion tons of fish per year, which is more than enough to feed the growing population and meet nutritional needs.

Different types of aquaculture must be used to raise different species of fish.

Different types of aquaculture must be used to raise different species of fish.

In some areas, such as parts of Africa, aquaculture has made an enormous impact on the local community’s economy and employment as well. The food produced helps to sustain Africa’s growing population and provides local jobs with steady income.

The Downside of Aquaculture

While it has the potential to feed hungry communities and contribute to local economies, there are some problems associated with aquaculture. Having too many fish in a tank can lead to the spread of disease.  Also, the type of feed the fish eat can impact how healthy they are for humans. Keeping fish in pens in lakes, ponds or the ocean might cause the spread of parasites to wild populations.  Farmed fish could also escape their enclosure and, as a result, alter the natural ecosystem.

Recognizing the shortcomings of aquaculture is the first step to remedying its problems. As technology and farming practices advance and techniques improve, it’s possible that we will resolve many of these issues. This will lead to greater benefits for the human population that depends on fish for food.

Humans have the ingenuity and drive to make the world a better place for themselves and others. Population growth isn’t going to slow down any time soon, and we need to make sure everyone is taken care of and has enough to eat. While aquaculture has its pros and cons, it can be a sustainable and economic way to feed hungry people.  In time, it may even be the answer to world hunger.