Recent research indicates that while vegans can consume beneficial nutrients, they are at risk for nutritional deficiencies in essential amino acids and vitamins like B12 and omega-3. A six-month Australian study involving 240 adults aged 30 to 75 found that plant-based eaters had higher intakes of fruits and vegetables but were significantly lacking in protein-rich foods compared to meat-eaters. This suggests that a vegan diet, while lower in certain harmful foods, must be carefully planned to avoid health risks due to nutritional inadequacies.
"[Plant-based diets], while higher in beneficial nutrients and wholefood groups than regular meat-eaters, may lead to nutritional inadequacies if not planned appropriately."
"Vegans and lacto-vegetarians also had higher intakes of fiber, folate, magnesium, vitamin E, iron and omega-6 fatty acids compared to meat eaters."
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