Jan 08, 2025
Transitioning to veganism: Benefits and challenges
Siddhartha JanaVegan diets are low in saturated fats and high in fibre, which lowers the risk of heart disease, diabetes, and cancer. However, they must be carefully planned to prevent nutrient deficits.
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Plant-based milks, nutritional yeast, fortified meals, and algae-based omega-3 supplements can all be used to supplement essential minerals such as vitamin B12, iron, calcium, vitamin D, and omega-3 fatty acids.
Source: Canva
Legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains can all provide the protein that vegans need, resulting in a varied and well-balanced diet.
Source: Canva
A carefully planned vegan diet for children is appropriate if led by a paediatric dietician, with frequent nutritional evaluations and supplements to minimise deficiencies that influence growth and cognitive development.
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Adults can benefit from improved heart health, weight control, and lower risk of chronic illnesses, but pregnant and nursing women should prioritise calcium, iron, omega-3, and B12 intake through fortified meals and supplements.
Source: Canva
A vegan diet can improve heart health and lower inflammation in seniors, but in order to preserve bone density and muscular mass, calcium, B12, and protein shortages must be addressed.
Source: Canva
B12 supplementation is necessary for all age groups, but it is especially important for seniors because, despite diet, absorption decreases with age.
Source: Canva
Seniors with particular health concerns, such as diabetes or low salt requirements, require diet customisation; nutrient-dense, low-fiber diets are advised for stomach problems.
Source: Canva
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