Vegan: Risks and Benefits

Whether you do it for health reasons or moral beliefs, there’s no doubt about it – lots of people are going vegan these days. But there are things to consider before writing off animal products completely.

We got this email from a curious reader:

Dear Dr. Emerson,
Is there a downside to going vegan?
Thanks,
Kevin

A vegan diet includes only plant-based foods – no eggs, dairy or animal products of any kind.

Studies have shown that vegans tend to have lower body mass indexes (BMIs) and a reduced risk of diabetes, heart disease and cancer. But they are also more vulnerable to nutritional deficiencies including:

• B12
• Omega-3 fatty acids
• Vitamins A & D
• Iron
• Zinc
• Calcium

All of these vitamins and nutrients are vital for regulating energy and mood – among other important functions – so vegans should be sure to eat a lot of foods like:

• Fruits and vegetables
• Whole grains
• Legumes
• Nuts
• Seeds
• Beans

If you’re thinking about going vegan, talk to your doctor and/or a nutritionist first and follow up with them if you need to make adjustments to your diet.