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From: temp (
Subject:         Re: is this correct
Date: April 20, 2015 at 9:46 am PST

In Reply to: is this correct posted by flow on April 20, 2015 at 9:10 am:

The answer to your question is much more complex than simply answering "impossible".

So ill break down the points on the nutrients.

DHA - Studies show vegans to often be low in DHA.

Is it possible to have a healthy DHA level as a vegan ?

Yes it is completely possible to have a healthy DHA level on a plant based diet, pending you eat a large amount of ALA rich foods such as chia/flax seeds, dark leafy greens, walnuts etc.

However studies also show that conversion of ALA to DHA is extremely poor and limited thus vegans are often at risk of being deficient in DHA.

The problem is also related to omega6/3 balance which should be 1:1.

Iodine - Again its completely possible to have healthy iodine levels as a vegan, pending you consume some sea vegetables.

Many vegans such as Doug Grahams 80/10/10 advice, sea vegetables are not allowed foods on the diet.

Sea vegetables are the only reliable plant food source.

Again as such research finds vegans to be at risk of iodine deficiency.

Vitamin D -

We don't all live in the tropics, to be exposed to perfect sunlight year round.

Also the diet should provide some vitamin D.

Much like vitamin b12, there is no reliable vegan plant food source of vitamin D.

Sun-dried mushrooms have shown a small amount of vitamin D in some studies, but not a food that you'd eat often enough, nor reliable enough to maintain vitamin D levels.

Regardless of diet, most individuals rely on fortified foods such as cereals. But there are solid dietary sources such as sardines, which contain 50% of the RDA for vitamin D3.

Copper/Zinc Imbalances - The typical raw vegan diet is extremely rich in copper, whilst often being low in zinc by comparison.

A number of studies have found zinc levels to be low in vegetarians and in particular vegans.

Copper/zinc imbalances can wreck havoc on an individuals health from causing low adrenal function(adrenal fatigue), low thyroid, mental health problems, anxiety, hormonal imbalances and more.

Iron -

There is research which shows vegans to suffer from low iron levels.

This is because plant iron i.e non-heme iron is extremely poorly absorbed. You can boost the absorption of plant iron, by pairing it with foods rich in vitamin C.

Many individuals, women in particular often have a tough time maintaining healthy iron status as strict vegetarians and thus end up dependant on synthetic iron supplements.

Taurine/Carnitine -

Both conditionally essential amino acids, however they are considered essential in certain circumstances.

In my article there is research on low taurine levels in vegans.

Diets low in pre-cursor amino acids such as cysteine and methionine for taurine production don't help.

The vegan diet can be low in sulfur bonded amino acids such as taurine, cysteine, methionine etc, which can impair detoxification processes and prevent detoxification of toxins such as heavy metals(mercury, lead etc)

I wrote an article on the common vegan diet deficiencies -

Also we are not fruit bats we are humans.

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