Health cautions in the vegan diet.
Since a well-planned vegan diet is typically nutrient rich, the primary concern for young adults following a vegan diet is the quality of their food choices. According to nutritionist and co-founder of Whole Foods Plant Based Health, Jenny Cameron, “less than 1% of adolescents (14-18) in Australia consume the recommended intake of vegetables”, which is 5 serves for females and 5.5 serves for males. This demonstrates that adolescents are particularly inclined to choose discretionary (junk) foods, rather than nutritious foods, increasing the risk of nutrient deficiencies (see Figure 8). Furthermore, studies undertaken by the Australian government about Healthy Eating show that 80% of secondary students do not consume enough fruits or vegetables, proving that the main risk to adolescents is their poor eating habits. (Dr. Heleen Roex, 2017)
Despite this, a vegan diet is naturally lower in certain vitamins and minerals that derive solely or predominantly from animal sources. Nutrients of concern may include Vitamin B12, Vitamin D, calcium or omega 3 fatty acids, depending on the individual. In some cases, the iron, zinc or iodine status of vegans may also be of concern due to the limited plant bioavailability of these minerals. |
"80% of secondary students do not consume enough fruits or vegetables, proving that the main risk to adolescents is their poor eating habits." |
To overcome potential deficiencies, a vegan diet rich in whole foods and minimal discretionary foods should be followed by limiting one’s consumption of vegan ‘junk’ food. This principle ensures that nutrient deficiencies are avoided, whether or not an individual follows a plant-based or non-plant based diet. Unless vegans consume foods that are fortified with these nutrients, it is advised by the National Physician Lead for the Care Management Institute's Total Health Program that “appropriate supplements should be consumed.” (2016).