Health risks of vegan diet: Lowers protein intake, iron deficiency, omega-3 fatty acids

Protein is crucial for skin structure and repair. Inadequate protein intake on a vegan diet may result in reduced skin elasticity, slower wound healing, and muscle loss. (Image: Canva)

A vegan diet is a plant-based eating pattern that excludes all animal-derived products, including meat, poultry, fish, dairy, eggs, and honey. It primarily consists of fruits, vegetables, grains, legumes, nuts, seeds, and plant-based oils. The philosophy behind veganism extends beyond dietary choices, often encompassing ethical considerations about animal welfare, environmental sustainability, and personal health.

Nutritionally, a well-planned vegan diet can provide all essential nutrients, including protein, vitamins (such as B12 and D), minerals (like iron and calcium), and essential fatty acids. To compensate for potential nutrient gaps, vegans often rely on fortified foods or supplements.

However, there are also some risk factors associated with a vegan diet. Mumbai-based dietician Astha Sharma discusses these complications:

Nutrient deficiencies: Lack of adequate intake of essential nutrients like vitamin B12, iron, zinc, and omega-3 fatty acids can impact skin health, leading to dryness, dullness, and potential acne outbreaks.

Low protein intake: Protein is crucial for skin structure and repair. Inadequate protein intake on a vegan diet may result in reduced skin elasticity, slower wound healing, and muscle loss.

Omega-3 fatty acids: Plant-based sources of omega-3s (ALA) may not be efficiently converted into EPA and DHA, essential for skin hydration and inflammation control, potentially leading to dry, flaky skin.

Iron deficiency: Vegan sources of iron (non-heme iron) are less readily absorbed than heme iron from animal products. Iron deficiency can lead to pale skin, fatigue, and hair loss.

Vitamin D insufficiency: Vegans may have lower vitamin D levels if not supplementing or not getting enough sunlight exposure. Vitamin D is important for immune function and skin health.

Skin sensitivities: Vegan diets rich in certain allergens (like nuts or soy) can exacerbate skin conditions like eczema or dermatitis in susceptible individuals.

Potential for increased carbohydrate intake: Depending on food choices, vegan diets may inadvertently become high in refined carbohydrates, which can contribute to inflammation and skin issues like acne.

Impact of processed foods: Reliance on processed vegan foods (e.g., vegan cheeses, mock meats) may lead to higher intake of additives, preservatives, and sugars, which can negatively affect skin health and overall well-being.

Addressing these challenges through careful meal planning, supplementation as needed, and choosing nutrient-dense whole foods can help mitigate potential negative effects and support overall skin and body health on a vegan diet.