BBC Global
How a vegan diet affects your brain – BBC REEL
Is taking up veganism one of your New Year's resolutions? A well-planned vegan diet can be delicious, nutritious, and environmentally friendly. But understanding the nutritional impact of changing your diet is really important.
In this video, Kimberley Wilson, a psychologist with a master's degree in nutrition, looks at what impact a vegan diet can have on the health of your brain, highlighting what you should be aware of and the best ways to address it to ensure your diet is as healthy as possible.
Written and presented by Kimberley Wilson
Animation by Daire Collins
Disclaimer: All content within this article is provided for general information only, and should not be treated as a substitute for the medical and dietary advice of healthcare professionals. The BBC is not responsible or liable for any diagnosis or actions taken by a user based on the content of this site. The BBC encourages anyone interested in making dietary changes to consult their healthcare provider beforehand. Always consult your own GP if you're in any way concerned about your health.
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so you're thinking of trying out veganism well you're not alone according to a poll the number of vegans in Britain quadrupled between 2014 and 2016 from 150,000 to 600,000 and the good news for vegans is that there are some known health benefits for example they tend to have lower cholesterol and blood pressure than omnivos which means they have a lower risk of heart disease but what impact can a vegan diet have on the brain it's often assumed that animal foods are just a source of protein and iron however did you know that some key nutrients for brain health are found predominantly or even exclusively in animal derived Foods one such nutrient found in fish meat poultry eggs and dairy products is vitamin B12 vitamin B12 deficiencies can lead such profound marks on the brain that they are visible in brain scans there are now over 40 individual case reports of babies as young as 2 weeks being hospitalized due to B12 deficiency after being born and exclusively breastfed by strict vegetarian or vegan mothers with recent surveys indicating that 38% of UK vegans are females age 16 to 44 it is important that vegans and vegetarians especially those planning pregnancy are aware of the need to supplement with B12 if you are following a strict vegan diet it's worth being aware of some of the lowlevel symptoms of B12 deficiency such as headache fatigue poor concentration and brain fog and low mood and depression and although vegans have a lower risk of heart disease they have a higher risk of the most common type of stroke compared to meat eaters which is thought at least in part to be due to low levels of B12 another brain healthy nutrient found most abundantly in animal Foods is Chine found in liver egg yolks beef and oily fish your body uses choline to produce a neurotransmitter called atile Coline which plays key roles in learning memory attention motivation and healthy sleep the amount of choline in the diet influences how much atile choline is available in the brain and central nervous system and since plant foods contain much less this puts vegans at risk of insufficiency the good news is that another compound called betane might be able to do some of the work of choline betane is found in whole grains spinach and beetroot however more research is required to clarify the potential role of betane and in the meantime leian is a useful plant-based source of choline which can be bought as a supplement now according to the World Health Organization the single most important preventable cause of brain damage worldwide is iodine deficiency this is linked to intellectual and cognitive deficits across populations iodine is a mineral naturally rich in seaweed fish and seafood it's also added to animal feed so our other main dietary sources are dairy eggs and outside of the UK iodized salt for this reason a range of studies report that omnivores typically meet or exceed the adequate intake for iodine however vegetarians have moderate to low amounts and vegans hover at around 20 to 30% of the adequate intake and of course I can't end without mentioning the omega-3 fats these Irreplaceable fats are not just the building blocks of brain cells they are also essential for mood regulation cell signaling and for switching off inflammation unfortunately hardly anyone whether they're vegan or not is eating enough of the food sources of these fats oily fish for vegans an algae based omega-3 supplement may be helpful overall a well-planned vegan diet can be delicious nutritious and environmentally friendly but the moral of the story is that if you're going to cut out any food group from your regular diet it's important to first check with a qualified nutritionist to see if there's any nutrient deficiencies that you need to look out for
#vegan #diet #affects #brain #BBC #REEL
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Veganism is a low IQ cult for people easy to brain wash.
It has nothing to do with health but a bunch of P.E.T.A nut jobs
ive been vegan for about 2 months…
misserably failed after that…
trying to become vegan again at about 72 hours right now. (no meat)
i feel less stressed,less horny,and less aggressive…
less greedy overall…
love flesh do not eat it.
I ate meat since birth and was iron deficient, vit D deficient. When I went vegetarian, I was not longer iron deficient. That was a dietary improvement. When I went vegan, I was no longer vit D deficient because I took supplements.
Keep following the labs and experimenting.
What a garbage video- shame on you BBC
"Qualified nutritionists" might be very expensive outside of the UK.
Vegans are not at higher risk for "the most common" cause of stroke. Ischemic strokes are most common, and vegans are at a lower risk for that. A study does show a greater vegan risk for the less common kind of stroke, hemorrhagic stroke.
All vegans are slaves or you’ll be slaves to vegans, what’s it gonna be meat or no meat. All we see is meat sold
This is so ignorant! Farmed animals are supplemented with B12. Just skip the cruelty to animals and buy a B12 supplement!
Emma Derbyshire who published an editorial in a journal starting this whole bullshit about Choline was later forced to edit said paper to acknowledge her competing interest that she was on the meat advisory panel which is funded by a meat industry grant. This is why the BBC don't link their sources, because they are horseshit and the few real journalists left know it
Now we know why the vegan teacher is like that
As much as we’ve learned about nutrition science, Mother Nature still has the upper hand. If we focus on real, whole foods—like meat, healthy fats, and vegetables (organic when possible)—and avoid artificial ingredients like seed oils and ultra-processed foods, we’ll be on the right track. There's no need to overcomplicate a healthy diet.
I’ve been vegan for 2 years, vegetarian for a decade before that. Not once have I ever tested for low b12. B12 is present in so many vegan stapes, which are foods that omnivores don’t gravitate towards, such as whole grains, cashews, and nutritional yeast.
I wonder if the speak on the sugar in a vegan diet . I’m a borderline diabetic I couldn’t do it .
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