Going vegan or vegetarian is tough, but the sacrifice should be worth it in the end whether you’re looking out for the environment or trying to drop some weight. However, in the past couple of years, there have been reports of people losing out on nutrition when they take up the diet. Considering that, here we will tell you about the downside of following a vegan diet.

Developing Micronutrient Deficiencies

Cutting out meat and dairy comes with a price; meat and dairy are rich in omega 3 fatty acids, calcium, vitamin D, and zinc, all of which are harder to find in plant-based foods. Deficiency of these nutrients can lead to a compromised immune system, a higher risk of experiencing bone fractures, high blood pressure, rashes, or fatigue, and weaker bones. In many cases, individuals have to take supplements to ensure they get enough micronutrients. 

Lack of Iron 

Iron is an essential nutrient that's responsible for transporting oxygen throughout your body and lack of it can cause some serious issues. Of the two types of iron sources heme iron and non-heme iron, the former is only present in animal-based foods, which means vegans never get in their diet. 

Impact on Brain Health

Experts claim that vegetarian diets may lead to a choline crisis. The nutrient choline is important for brain health and other functions and is only present in meat and poultry. That's why vegans and vegetarians are at a higher risk of getting strokes. 

Not getting enough Protein 

A serious concern for vegans is the lack of protein sources in their diet. There is also a shortage of plant-based meat alternatives in India and most vegans are forced to get their protein from legumes and pulses.