Vegan Diet Vs Vegetarian Diet

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Introduction
Do vegan and vegetarian substitutes provide adequate and sufficient amounts for nutrients for a healthy dietary lifestyle furthermore does a vegetarian or vegan diet increase the risk of adapting deficiencies ad disorders such as anaemia.
The aim of this research task is to establish if vegan and vegetarian substitutes provide adequate and sufficient amount of nutrients for a healthy diet and which diet is the best to follow for example vegan, vegetarian or an omnivorous diet. Furthermore whether or not a vegan or vegetarian diet is safe to follow for example if one follows a vegetarian or vegan diet increases the risk of adapting deficiencies and disorders such as anaemia.
This research task will be analysing multiple vegetarian
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Vitamin B12 and K2 are two essential vitamins. Vitamin B12 is an essential vitamin that aids in the protection of the nervous system. A study done by Alex Hershaft established that vitamin B12 is found in animal products (excluding honey) and that unfortified plant sources such as seaweeds and vegetables are a great source of vitamin B12. Alex Hershaft concluded that the vegan diet often doesn’t meet the daily vitamin B12 requirement. However Alex Hershaft also concluded that if a vegan did take a supplement that contained vitamin B12 (5.6 mcg/day) then one would have sufficient amount of B12 in one’s diet. Thus concluding that a vegan diet is able to acquire the sufficient amount of vitamin B12 if one is taking a supplement and that if one meets the minimum requirement of 5,6…show more content…
However this is inaccurate as Chris Kesser highlighted that the body in fact makes its own vitamin K2 from vitamin K1, which is found in eggs, milk and fermented plant foods. Therefore concluding that a vegetarian or a vegan can attain a sufficient amount of vitamin K2 only if one is to simply eat the right foods which contain vitamin k1.
There are common deficiencies and disorders that are associated with vegetarian and vegan diets, including bone density deficiencies and anaemia which are the most commonly associated deficiencies and disorders.
Bone density is often a concern when it comes to vegan and vegetarian diets. Bone density or bone mineral density (BMD) is the amount of bone mineral in bone tissue (as defined by Wikipedia). The ‘Veganism, bone mineral density, and body composition done by (L. T. Ho-Pham, 2009) is a study that was conducted on Buddhist nuns, who were living on vegan and vegetarian diets, concluded that even though vegans and vegetarians had a significantly lower amount of calcium and protein intake, compared to people following an omnivorous diet, the vegan and vegetarian groups bone and mineral density was in fact not effected or much less than the omnivorous group. L.T Ho-Pham concluded that this was because majority of the people in vegan and vegetarian groups had met the daily

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