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Jackie Kasner

Dr. Adrienne Cassel

English Composition II

23 March 2020

“What Are the Effects of Eating Vegan on a Person’s Health?” Literature Review

Many people have certain medical problems that force them to resist eating meat and

dairy, while others know of the harmful effects animals experience. Whatever the reason people

choose to be vegan, there are certain health effects that can either serve as benefits or risks to

people who choose this diet. There are various nutrients that vegans can be deprived from,

leading to potential health risks. Would people still be deprived of vital nutrients even if they

tried the alternative sources of meat and dairy? If people who are vegan have all the nutrients

they need, does that mean they are free from any major health problem?

Everyone across the age range has the capability of being vegan, they just need to plan it

out according to what their body needs nutrient wise. Only 1.4% of Americans are vegan (Craig),

so in theory, not everyone is aware of all the health risks that could occur eating an omnivore

diet. Vegans consume less fat, as they have 56% of their energy sourced from carbohydrates

(Benatar and Stewart).

There is a common misinterpretation that vegans do not receive the right amount of

nutrients; it is almost entirely untrue. This includes many different sources of nutrients that are

different from meat and dairy that vegans can have, including cereals, soy products, orange juice,

whole grains, legumes, etc. (Craig). Also, veganism can cause malnutrition, especially in
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children, who are growing and developing (Mann). However, if parents can provide their

children with the right nutrients as vegans, they will be nutritionally satisfied.

The nutrients that vegans are missing include Vitamin B-12, Vitamin D, calcium, omega-

3 fatty acids, iron, zinc, calories, and protein. If these sources of nutrients are missed, it could

lead to problems for a vegan, and especially for pregnant mothers. If the fetus does not have

proper nutrients, certain complications, including disabilities and fetal malformation (Sebastiani

et. al). However, vegan diets can reduce the risk of Type 2 diabetes, coronary heart disease and

certain cancers, so well-planned diets, ensuring the person who is vegan has given their body the

nutrients it needs.

There was a mother who suspected her daughter was malnourished, as she was skinny for

her age, teeth pitted with holes, pinched cheeks. This child was strictly vegan and the mother

suspected she had Vitamin D and protein deficiency (Mann). It is important that vegans not only

follow their diet for the health benefits but are aware of the lack of nutrients.

People who are mainly vegan are mainly women between the ages of 30-65 years, high

school educated, chronically ill and/or physically active (Cramer). There are indeed certain

health and socioeconomic factors involved in being vegan and people desire to be vegan for the

environment and concerns over the ethical treatment of animals.

Veganism has numerous benefits, including not having as much risks to health

complications, but it is important vegans find nutrients often found in meat and dairy products in

alternate items. Being vegan can also allow you to receive nutrients found in plants, like “fiber,

folic acid, vitamins C and E, potassium and magnesium,” (Craig). If a person receives all of the
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nutrients that their body needs to avoid health problems, veganism should not be a health risk to

anyone.
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Works Cited

Benatar, Jocelyne R., and Ralph A. H. Stewart. "Cardiometabolic risk factors in vegans; A meta-

analysis of observational studies." PLoS ONE, vol. 13, no. 12, 2018, p. e0209086. Gale

In Context: Opposing Viewpoints, https://link-gale-

com.sinclair.ohionet.org/apps/doc/A566479489/OVIC?

u=dayt30401&sid=OVIC&xid=d3c11412. Accessed 17 Mar. 2020.

Craig, Winston J. “Health Effects of Vegan Diets.” The American Journal Of Clinical Nutrition,

vol. 89, no. 5, May 2009, p. 1627S–1633S. EBSCOhost, doi:10.3945/ajcn.2009.26736N.

Cramer, Holger, et al. “Characteristics of Americans Choosing Vegetarian and Vegan Diets for

Health Reasons.” Journal of Nutrition Education and Behavior, vol. 49, no. 7, July 2017,

pp. 561–567. EBSCOhost, doi:10.1016/j.jneb.2017.04.011.

Mann, Natasha. "A Vegan Diet Can Cause Malnourishment, Especially in Children."

Vegetarianism, edited by Debra A. Miller, Greenhaven Press, 2010. Current

Controversies. Gale In Context: Opposing Viewpoints, https://link-gale-

com.sinclair.ohionet.org/apps/doc/EJ3010705210/OVIC?

u=dayt30401&sid=OVIC&xid=cfed7ae3. Accessed 17 Mar. 2020. Originally published

as "How Our Vegan Diet Made Us Ill," Independent, 17 June 2008.

Sebastiani, Giorgia, et al. “The Effects of Vegetarian and Vegan Diet during Pregnancy on the

Health of Mothers and Offspring.” NUTRIENTS, vol. 11, no. 3. EBSCOhost,

doi:10.3390/nu11030557.