Your 'Healthy' Diet Could Lack Nutrients. Here's How to Fix That, According to Science

More people are making the switch to vegan and vegetarian diet than ever before. Some people are choosing to go plant-based for the sake of the environment, while others are on a diet to improve their health.

Studies have shown a link between a lower body mass index and a lower risk of certain diseases, including cancer, type 2 diabetes, and heart disease.

Without some planning, a plant-based diet can result in deficiency of vitamins and minerals. According to one survey, around 28 percent of vegan and 13 percent of vegetarians have one or more deficiencies. Many plant-based diet don't have high levels of certain vitamins and minerals.

Research shows that people who aren't taking any vitamins are more likely to be vegan. This group has low intakes of vitamins and minerals.

When following an omnivorous diet, intake may be lower than when following a vegetarian diet.

Proper planning

Good health depends on vitamins and minerals. It is important for the brain to have vitamins B12 and B. Our body doesn't naturally produce many vitamins and minerals, which is why it's important to get them from the foods we eat.

Not getting enough vitamins and minerals can lead to deficiencies. These can have a range of side effects. If left unaddressed, this can lead to serious disorders.

If you are thinking of making the switch to a vegetarian or vegan diet, here are a few things to consider.

1. Seek expert advice to help you plan your diet to ensure that it contains all the essential nutrients you need, especially if you're transitioning from a vegetarian diet to a vegan diet, if you are or may become pregnant, or if you're older than 60 years of age.
2. Focus on your nutrients. Aim to pick plant-based food products that have been fortified with important vitamins and minerals, or foods that naturally contain high amounts of important nutrients. For example, Brazil nuts are rich in selenium, while seaweed is a good source of vitamin B12 and iodine.
3. Eat a varied diet. This is especially important when it comes to the plant-based proteins you eat to ensure you get all the essential amino acids from your diet. Some foods that contain these include lentils, pulses, beans, soy, tofu, nuts and seeds.
4. Pair certain nutrients. Certain nutrients can help others be better absorbed into the body. For example, vitamin C can increase iron absorption. Vitamin B12 supplements should also be taken with food to help the body absorb it more easily.
5. Keep an eye on your health. If you start experiencing fatigue, memory problems, or even low mood, it might be a sign of a vitamin deficiency. Be sure to consult a doctor before taking any supplements to be sure you're taking the right ones.

If you need to use a vitamins, be sure to look for supplements that are labelled "GMP certified", as these will contain proper nutrition. Long-term supplement use can have drawbacks, such as being costly or interacting with drugs.

There is a danger of over-supplementation, which can lead to an accumulate of certain unmetabolized nutrients in our body. It is not known how common this is or what the long-term effects will be. It is important to consult a GP before taking any supplements.

A plant-based diet can be good for you and the planet. It is important to keep an eye on what you are eating to make sure you have enough essential vitamins and minerals.

The Chief Scientific Officer and Group Leader of Synthetic Biology and Biosynthetic Pathways is Martin Warren.

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