Since its inception, humans have fed on products of both plant and animal origin.

Following a vegetarian or vegan diet, in which all animal foods are eliminated, carries a high risk of suffering from a deficiency of several essential nutrients.

And it is that… there are nutrients that are only present in products of animal origin.

Find out what some of these nutrients are and learn how to follow a balanced vegetarian diet without putting your health at risk.

1. Vitamin D3 (cholecalciferol)

Vitamin D , or the “sunshine vitamin” , is an essential nutrient that performs many important functions in the body.

There are two types of vitamin D :

  • Vitamin D2 or ergocalciferol: present in plant products.
  • Vitamin D3 or cholecalciferol: present in animal products, the most efficient form of vitamin D (1).

Of the two types, vitamin D3 is more potent because it increases levels of the bioactive form of vitamin D more effectively.

How can I get vitamin D3?

Eating animal products such as oily fish and egg yolks, foods fortified with vitamin D3, or cod liver oil , the best source of vitamin D3.

You can also increase your vitamin D levels through supplements or by exposing your skin to the sun .

Consult more sources of vitamin D in “10 foods rich in vitamin D” , from Naturísima .

What happens if I don’t have the proper levels of vitamin D in my body?

Vitamin D deficiency is associated with an increased risk of several serious diseases (2) :

  • Osteoporosis, with a high risk of fractures in the elderly.
  • Cancer (3).
  • Heart diseases.
  • Multiple sclerosis.
  • Depression.
  • Impairment of brain functions.
  • Loss of muscle and reduced strength, especially in older people.

2. Heme iron

As with vitamin D, there are two types of iron :

  • Heme iron : present only in meat and derivatives, especially in red meat , poultry, fish and shellfish.
  • Non-heme iron : present in foods of plant origin.

Why is heme iron more important than non-heme?

First, its absorption is better than that of non-heme iron (4).

Second, heme iron also facilitates and improves the absorption of non-heme iron , a phenomenon known as “meat factor.”

Lastly, heme iron is not affected by antinutrients , compounds that interfere with the absorption of nutrients and are usually present in products of vegetable origin.

What happens if I don’t have the proper levels of iron?

Vegetarian or vegan people who base their diet on plant products are more likely to suffer from anemia, a disease caused mainly by iron deficiency .

3. Vitamin B12

Vitamin B12 or cobalamin is a water-soluble nutrient that is part of the development of red blood cells, the maintenance of nerves, and the proper functioning of the brain .

How can I get vitamin B12?

This essential nutrient is found mainly in foods of animal origin: meat, fish, dairy products, and eggs (5).

It can also be obtained through fortified foods such as yeast extracts, soy products , breakfast cereals , breads, and meat substitutes.

Lastly, some plant-based foods contain small amounts of bioactive vitamin B12 (5):

  • Nori seaweed (type of seaweed): best source of biologically available vitamin B12 for vegans. Try to choose raw or freeze-dried nori seaweed, as dried ones contain less vitamin B12 that has been lost during the drying process.
  • Tempeh : product from the fermentation of soybeans.

What happens if I don’t have the proper levels of vitamin B12 in my body?

Vitamin B12 deficiency is associated with the following symptoms (6):

  • Weakness, tiredness, fatigue.
  • Impairment of brain functions.
  • Various neurological disorders.
  • Psychiatric disorders.
  • Neurological disorders in breastfeeding babies.
  • Megaloblastic anemia.
  • Possible links to Alzheimer’s disease (7).
  • Possible links to heart disease.

If you want to know more about vitamin B12, our friends at VidaNaturalia tell us “Everything you need to know about vitamin B12” .

4. Carnosine

Carnosine is an antioxidant that is concentrated in muscle and brain tissue and is very important for muscle function.

Having high levels of carnosine in the muscles reduces muscle fatigue and improves performance (8).

How can I get carnosine?

Carnosine is found only in animal products, although the body can make it from the amino acids histidine and beta alanine, found in meat and fish.

People on vegetarian diets have less carnosine in their muscles than people who eat meat, so supplementation with this nutrient is essential to maintain muscle vitality and repair tissue .

5. Docosahexaenoic Acid (DHA)

Docosahexaenoic acid (DHA) is an omega-3 fatty acid vital for proper brain development and function (9).

How can I get DHA?

This fatty acid is found mainly in fatty fish and fish oil , although it is also present in some types of microalgae .

The body is also capable of producing it through the omega-3 fatty acid ALA, although the conversion of ALA to DHA is inefficient.

For this reason, vegetarians and vegans tend to have less DHA than people who eat meat.

What happens if I don’t have the proper levels of DHA in my body?

DHA deficiency can have negative effects on mental health and brain function , especially in children (10).

In addition, inadequate consumption of DHA in pregnant women can impair the brain development of the child (11).

6. Creatine

Creatine is a molecule naturally present in the body , where it is stored mostly in the muscles.

It works as an easily accessible energy reserve for muscle cells, giving them more strength and endurance .

How can I get creatine?

Creatine is found only in products of animal origin , mainly meat and fish, and the liver is also capable of producing it .

Since creatine is not found in any plant foods, vegetarians and vegans can only get it through supplements .

Also, vegetarians tend to have less creatine in their muscles.

Creatine supplements in vegetarians and vegans can cause great benefits (12) :

  • Improvements in physical performance.
  • Improvements in brain function.
  • Increased muscle mass and strength.

7. Taurine

Taurine is a sulfur compound present in various tissues in the body, such as the brain, heart, and kidneys.

It plays an important role in muscle function, the formation of bile salts, and the body’s antioxidant defenses (13).

How can I get taurine?

Taurine is found only in animal products such as fish, shellfish, meat, poultry, and dairy products.

The body is also capable of producing it in small amounts.

For this reason, the only way to get taurine for a vegan person is through supplements , which also contribute to improving cardiovascular health by reducing cholesterol and blood pressure.

Also, vegans tend to have considerably lower taurine levels than people who eat meat.

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