Risks of the vegan diet

What is the vegan diet? Today I found it interesting to talk a little about the vegan diet, which could be defined as a stricter version of the vegetarian diet. While a vegetarian normally accepts consuming eggs, milk and sometimes fish, a vegan does not eat anything of animal origin, directly or indirectly. This practice, perfectly respectable from an ethical point of view, could involve some long-term health risks. The same old story In the blog we repeat it over and over again: a healthy diet is, above all, a balanced and varied diet. You have to eat a little of everything and vary a lot. But is it possible to have a balanced diet as a vegan? We run into a problem. Certainly, current food in developed countries is too rich in foods of animal origin. This has an impact on the environment and biological balances. But not consuming any animal products does not mean depriving ourselves of the foods we need. Human beings, contrary to what is believed, are naturally fruit-eaters, not herbivores. This is due to characteristics such as our teeth, the length of our intestines, our short nails, among others. The risks It is possible to obtain the necessary nutrients with a vegan diet but you have to be careful. Specifically, the most common deficiencies of an exclusively vegan diet are a deficiency of omega 3, vitamins B12 and D, calcium and iodine. You can try taking supplements to compensate, but it is better to consume foods that contain these vitamins. This is achieved by having a very varied diet full of nutrients found in fruits, vegetables, whole grains, legumes, nuts, etc. The only vitamin that should be supplemented in any diet is B12, since it is not obtained in foods of plant origin, only in soil or fortified products. It is also important to consume omegas, which can be found in foods such as chia seeds. If you do not consume enough of these two elements, the risk of heart problems significantly increases. Protein deficiency is not a risk if you consume the appropriate amount of calories per day. It is very difficult to have a protein deficiency if you eat a variety of foods daily. In fact, before starting a vegan diet, it is advisable to discuss it with your doctor, and make sure you have professional follow-up to avoid falling into any dietary deficit.