Dieta vegana, come evitare carenze nutrizionali

Chi segue una dieta vegana ottiene numerosi benefici da un’alimentazione che fornisce molti vantaggi ma rischia anche di incorrere un carenze nutrizionali che possono diventare rischiose per la salute. Ecco come evitarle quando si sceglie la dieta vegana come stile di vita.

carenze nutrizionali

Escludendo dall’alimentazione i prodotti di origine animale quali carne e pesce ma anche uova e latticini, ciò che sembra mancare sono soprattutto le proteine, a cui però si supplisce sfruttando fonti proteiche diverse come legumi e derivati dalla soia. Ad essere più pericolose sono invece le carenze di vitamine e minerali.

Le carenze più frequenti che si riscontrano in chi segue una dieta vegana sono relative a ferro, calcio e vitamine B12 e D. Inoltre la grande presenza di fibre di una dieta ricca di vegetali limita l’assorbimento del calcio. L’esclusione di latte e derivati, dal canto suo, comporta scarse quantità di vitamina D mentre l’eliminazione della carne influisce sui livello di ferro e vitamina B12.

È dunque essenziale, quando si intraprende la via dell’alimentazione vegana, prestare la massima attenzione a questo aspetto per evitare di scoprire carenze nutrizionali che a lungo andare diventano dannose per il nostro organismo.

Per aumentare l’assunzione di ferro si possono privilegiare i legmi che ne sono ricchi ma anche broccoli, cavoli, verza e farinacei integrali, purché a lievitazione naturale. Per favorire l’assimilazione del ferro bisogna consumare nello stesso pasto alimenti ricchi di vitamina C, per esempio frutta come l’ananas o agrumi come il limone. Bisogna però evitare nello stesso pasto i cibi ricchi di calcio, fitati e tannini che contrastano l’assorbimento del ferro. Sono per esempio caffè, tè, cioccolato e vino.

È buona abitudine inoltre arricchire la dieta di semi e frutta secca che forniscono buone quantità di zinco e ferro. Ricchi di zinco sono anche germe di grano, ceci, lenticchie e fagioli azuki. Quanto al calcio, invece, si trova in tutti i tipi di cavolo, nelle verdure a foglia tranne spinaci e bieta, nelle mandorle, nei cereali integrali, nei legumi e nei semi di sesamo.

Photo Credits | Losangela / Shutterstock.com

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