YOUR KETO KITCHEN
Functional nutritionist, author and keto expert Pauline Cox MSc explains how best to support your body with the right nutrients if you’re embarking on Veganuary.
AFTER THE EXCESSES OF Christmas, January often sees many people turning to a more plant-based diet, which has been made increasingly popular thanks to the Veganuary movement. Here, I take a look at the top nutrients needed for women who choose a plant-based diet – whether for January or the long term.
VITAMIN B12
This vitamin is vitally important for a healthy nervous system, for making DNA and it is involved in making red blood cells. A chronic B12 deficiency can result in irreversible damage to the nervous system.
Absorbing B12 can be challenging for some individuals, especially those with chronic digestive conditions such as irritable bowel syndrome, coeliac disease or a lack of stomach acidity.
High levels of stomach acidity are needed to absorb B12, but as we age, we produce less stomach acid, making absorption more challenging. The carrier protein, intrinsic factor, is needed to absorb B12, however diminishing stomach acidity reduces intrinsic factor, lowering the absorption of B12. You can help improve your stomach acid levels naturally by adding apple cider vinegar and sauerkraut to your meals, and also supplementing with betaine HCL.
Also, add more B12-rich foods to your diet – it ’s found mainly in animal products such as beef liver, kidney, fish and fermented dairy, and in fortified plant-based products such as nutritional yeast.
OMEGA-3S
Omega-3 essential fatty acids are important for maintaining optimal health and wellbeing. Vegans can often be quite low in two key omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). This is because these two fatty acids are found in high quantities in oily fish. Many plant-based sources of omega-3 are rich in ALA fats, and although ALA is converted to the important EPA and DHA fats, conversion is estimated to be low.
However, there are sources of EPA and DHA that can be obtained outside of fatty fish. Ahiflower has a unique fatty-acid profile that makes it an ideal choice for those looking for a complete and potent plant-based omega source, with EPA levels four times higher than flaxseed oil.
Algae oil is also a vegan source of EPA and DHA, and can often be found in softgel capsules or liquid. Wiley’s Finest Catch-Free Omega (£29.99, sowandarrow.com) contains both ahiflower and algae oil, making a superior source of vegan omega-3 fatty acids.
ZINC
A deficiency in the mineral zinc can be common for
