Nutrients deficient in plant-based diets

Abstract

In recent years, the popularity of plant-based diets has been growing. People decide on them for various reasons: ethical considerations, health, care for the environment, feeling better, taste qualities. The use of plant-based diets remains a controversial topic. On the one hand, their supporters talk about their beneficial effects on the body, on the other hand, their opponents - about nutritional deficiencies that may be caused by resignation from animal raw materials. The risk of deficiencies exists, but at the same time evidence confirming the beneficial effects of vegetarianism in the prevention of many diseases, such as obesity, diabetes, hypertension or atherosclerosis, can be cited. The risk of deficiencies varies, depending on how many animal products are excluded from the diet. Veganism poses the greatest risk because it excludes the greatest number of such products. However, the occurrence of deficiencies does not depend solely on the type of diet used. Knowledge about plant-based nutrition also has a significant impact. The smaller it is, the greater the risk of deficiency. Attention should be paid to macro- and micronutrients necessary for proper functioning, the deficiencies of which can have serious consequences for health. Among the deficiency components, most often mentioned are: protein, iron, vitamin B12, calcium and omega-3 acids. Switching to a plant-based diet is not synonymous with a deficit of these ingredients. A properly arranged, balanced plant-based diet is suitable at every stage of life, including children, pregnant women and the elderly. To be sure that your vegetarian diet is healthy, you should learn about the plant sources of deficiencies and know how to properly compose food products so as not to expose yourself to deficiencies.