The popularity of vegan and vegetarian diets is undeniable. More and more people are choosing to limit or exclude animal products from their daily meals. There can be various reasons for such a choice, including ideological beliefs, environmental concerns, or simply following a trend. However, the primary motivation often revolves around a desire to improve overall health. What are the benefits of a plant-based diet for the body? How can one smartly plan meals to ensure the intake of essential nutrients? When is supplementation necessary, and which products are worth considering? Explore the most common deficiencies faced by vegetarians and vegans and take a comprehensive approach to maintaining your health.

A plant-based diet – why is it becoming an increasingly popular choice?

The growing interest in plant-based products makes it easy to find alternatives to meat-based meals in today's world. Both stores and restaurants offer numerous vegetarian options, making the adoption of a plant-based diet less challenging. It is estimated that around 10% of the population follows such a dietary pattern, though it's worth noting that the prevalence of vegetarian diets varies by country (e.g., in India, approximately 20% of adults are vegetarians). In recent years, there has been an observed increase in interest in meat-free diets, reflected, for example, in the rising sales of plant-based products. For instance, the sale of plant-based food in the USA increased by 27% between 2019 and 2020 ^[1]. However, what factors contribute to the popularity of a plant-based diet? It appears that concerns for the environment and overall health are the primary drivers.

Are you reducing or eliminating meat from your diet? The planet will thank you

Knowledge about how food production works allows us to make informed choices in our daily lives. The production of specific food items has varying impacts on the environment. It is generally accepted that the production of plant-based foods is much more efficient than the production of animal-derived products. This is because the environmental degradation through greenhouse gas emissions and the use of the planet's resources (water and land) in the production of plant-based food is significantly lower than that of animal-derived food. Research indicates that adopting a well-balanced vegetarian diet can be a good strategy for reducing greenhouse gas emissions worldwide and decreasing water resource consumption. Therefore, it can significantly contribute to limiting environmental degradation ^[1].

Benefits for the body that result from following a plant-based diet

Numerous studies indicate that a plant-based diet reduces the risk of chronic health conditions, especially so-called lifestyle diseases. Meatless nutrition offers many benefits in:

• Cardiovascular Diseases: A plant-based diet rich in whole grains, legumes, nuts, seeds, and fruits can reduce factors negatively affecting the cardiovascular system, such as BMI (body mass index), waist circumference, blood glucose levels, and blood pressure ^[1].
• Metabolic Disorders: Research has shown that a meatless diet can lower blood glucose levels and body mass, regulate total cholesterol and LDL levels, improve emotional and physical well-being, and alleviate low mood ^[1].
• Increased Body Weight: Vegans and vegetarians generally have a lower BMI than individuals on a traditional diet. Following a plant-based diet can also protect against weight gain. Factors influencing weight control include higher fiber intake, vegetables, and fruits, contributing to appetite hormone regulation and beneficial changes in gut microbiota ^[1].
• Bone-related Conditions: Minerals and vitamins present in fruits and vegetables, such as magnesium, potassium, vitamin C, and vitamin K, can positively impact bone health. However, ensuring an adequate intake of calcium and vitamin D is also essential ^[1].

It's worth noting that a plant-based diet significantly influences gut microbiota. Maintaining its composition and function is considered as a factor reducing the risk of the mentioned conditions. A meatless diet, rich in fiber and polyphenols, contributes to microbiota diversity. Interestingly, contrary to stereotypical beliefs, a vegetarian and vegan diet can meet energy and nutritional requirements at all life stages, from pregnancy and lactation through childhood to old age ^[1].

Not eating meat? Pay attention to balanced meals

To maintain good health, it is crucial to ensure a balanced diet. While a plant-based diet has many advantages, it's important that the quality of what lands on the plate every day is nutiritious – meaning that meals should be a source of essential vitamins and minerals for proper body functioning. Some substances are present in smaller amounts in plant-based products, and some are less absorbed compared to the bioavailability from animal-derived foods. For instance, vitamin D, vitamin B12, and highly absorbable heme iron can only be obtained from animal products (excluding fortified foods and supplements) ^[2-6]. It's worth noting that the peptide found in meat, fish, and poultry enhances the absorption of non-heme iron (primarily present in plant-based foods and with lower bioavailability). Research has shown that animal proteins impact iron absorption in vegetarians – adding chicken, beef, or fish to a meal can even triple the absorption of non-heme iron ^[5]. Therefore, it is crucial to monitor nutrient levels in a plant-based diet – testing for deficiencies can be helpful.

Are you a vegetarian or vegan? Check for potential deficiencies in these nutrients. What vitamins and minerals are individuals following a plant-based diet more susceptible to lacking?

Among the main nutrients for which vegetarians and vegans may be at risk of deficiency are, among others: calcium, vitamin D3, omega-3 fatty acids, vitamin B12, and iron. The limited number of plant-based sources for these substances in the diet means that individuals following a meat-free diet need to pay special attention to the proper selection of their meals.

In many cases, the only way to obtain essential nutrients from plant sources is to opt for fortified foods. In this scenario, it is justified to consider appropriate supplementation to support the well-being of vegetarians and vegans.

Are you concerned about potential deficiencies on a plant-based diet? OSAVI supplements will help you maintain good body condition

People on a plant-based diet often turn to supplements, which are an ideal complement to a balanced diet. OSAVI offers many options specifically created for the needs of those who choose a meat-free diet. What can you find in our range? From vegan options, Omega-3 VEGAN, vitamin B12 (capsules or spray), and calcium citrate (powder) are noteworthy. There are also various B-group vitamins available, both as a B-complex and individual vitamins. For vegetarians, we recommend vitamin D3 MAX 4000 IU (spray), vitamin D3 3000 IU (spray), and vitamin D3 + K2 (spray).

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