The Common, Serious Mistake Vegans Make (& How To Avoid It!)

In this nutrition bite, we’re going to talk about the most common mistake that vegans and vegetarians make that may be keeping those plant-based health benefits out of reach.

Be sure to join us for our free 3-Day VegHealth Webinar Event, featuring a session with our in-house registered dietitian nutritionist, Sarah Schuette, who will share even more tips and tricks to ensure you meet your nutrient needs and avoid deficiencies…

In addition to 4 additional webinars by plant-based nutrition experts!

Sign up for the 3-Day VegHealth Webinar Event now to reserve your f.ree spot!

Have you tried going vegan, followed every health tip you could find, and yet, instead of feeling increased vitality and health, you’ve experienced one or more of the following?:

  • Digestive distress
  • Fatigue
  • Insomnia
  • Brain fog
  • Difficulty with memory
  • Heightened anxiety
  • Constantly feeling cold
  • Feeling sick all the time

You’re not alone.

Many people who adopt a vegan diet, even a fully whole foods plant-based vegan diet, miss out on the incredible benefits these lifestyles can provide because they don’t have the proper education or preparation.

The most common mistake? They don’t set themselves up for optimal nutrient absorption!

The symptoms listed above are all indications that you may have some kind of vitamin or mineral deficiency.

Eating plant-based has the potential to be a great dietary choice, but only when you ensure you’re meeting all your nutritional needs.

A Quick Overview Of Vitamins And Minerals

Vitamins and minerals are micronutrients, meaning our body needs them in small amounts, but they are still essential for our bodies and living healthily.

Our body is actually capable of making small amounts of some vitamins, but we need to get certain ones, known as the 13 “essential vitamins,” from food. This can be tricky because vitamins are sensitive to cooking and processing.

Minerals are also necessary for many of our body’s functions. Some examples are zinc, calcium, and iron. The challenge with getting sufficient minerals from our diet is that they love to bind to other things in our food, making it difficult to absorb them.

If you don’t get enough vitamins and minerals, you put yourself at risk for major health problems, such as heart disease, high blood pressure, cancer, osteoporosis, depression, anxiety and hormonal issues.

How Can You Avoid Nutrient Deficiencies As A Vegan?

While it is necessary to take a high quality vegan supplement to meet needs for nutrients like Vitamin B12 and Vitamin D on vegan diets, there are a number of ways to increase absorption of other vitamins and minerals through proper preparation techniques and certain food combinations.

One example is calcium.

You may already know the link between calcium and bones. Bones are the storage center of the body’s calcium, and having the right amount makes your bones and teeth nice and strong.

You need calcium for proper functioning of your heart, muscles, other organs, and your nervous system.

One would think that, to get sufficient calcium, you simply need to eat foods that contain significant amounts of it. Unfortunately, it’s a little more complicated than that.

Many people are told that spinach is a high calcium containing plant, which is true, but the challenge with getting calcium from spinach is that it’s also high in something called oxalic acid, which calcium loves to bind to.

Cooking does reduce the oxalic acid a bit, but it can also kill some of the vitamins spinach contains, which may be less than ideal.

Thus, when your goal is to increase your calcium levels, seek out foods that are high in calcium and lower in oxalic acid. Some great sources include broccoli, kale and chickpeas.

Some ideas include adding them to salads, soups, smoothies, pasta dishes, or stir fries!

With this simple but crucial tweak, meeting your calcium needs on a whole foods, plant-based diet should be a breeze.

In our webinar, Innocent Mistakes Vegans And Vegetarians Make: And Simple Tips For Optimal Plant-based Health, our in house registered dietitian nutritionist, Sarah Schuette, shares additional examples of nutrients you may not be getting enough of, and easy tricks to optimize your nutrient absorption to avoid deficiencies.

They’ll even review the tried and tested tips they use with counseling clients to help set and meet goals!

Sign up for the F.REE webinar here, airing December 10th!


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