Vegan Diets: Nutritional Balance Or Deficiency?

A vegan diet is based on plants, including vegetables, grains, nuts, and fruits, and foods made from plants. Vegans do not eat foods that come from animals, including meat, fish, eggs, dairy, and honey. A vegan diet is often considered healthy and can help reduce the risk of heart disease, high blood pressure, high cholesterol, and type-2 diabetes. However, it is important for vegans to plan their meals and snacks to ensure they get all the necessary nutrients.

A balanced vegan diet should include a variety of fruits and vegetables, wholegrains, plant-based proteins like beans, peas, and lentils, nuts, seeds, and plant-based dairy alternatives. Fortified foods and supplements can also help ensure adequate intake of certain nutrients. For example, vegans may need to supplement their diet with vitamin B12, vitamin D, iodine, selenium, calcium, and iron.

Overall, with proper planning and understanding, a vegan diet can be balanced and provide all the necessary nutrients for a healthy lifestyle.

Getting the right nutrients from a vegan diet

A vegan diet can be very healthy, but it is important to ensure you are getting all the right nutrients. Here are some tips for getting the right nutrients from a vegan diet:

• Eat a varied and balanced diet: Include a variety of fruits, vegetables, whole grains, nuts, seeds, and plant-based proteins such as beans, peas, and lentils.
• Fortified foods and supplements: Include fortified foods or supplements to ensure you are getting enough vitamins B12 and D, iodine, selenium, calcium, and iron.
• Omega-3 fatty acids: Include plant-based sources of omega-3 fatty acids such as chia, hemp, and flaxseeds, as well as walnuts and rapeseed oil.
• Calcium: Include calcium-rich foods such as calcium-set tofu, fortified plant-based milk and yoghurt, leafy greens (e.g. kale and pak choi), and nuts and seeds (e.g. chia seeds and almonds).
• Iodine: Include a supplement containing potassium iodide/iodate or ensure a good intake of iodine-fortified plant milk.
• Iron: Include iron-rich foods such as wholemeal bread, breakfast cereals fortified with iron, dark green leafy vegetables, and dried fruits. Optimise absorption by combining plant sources with foods rich in vitamin C.
• Vitamin B12: Include fortified breakfast cereals and soya products, and consider taking a supplement.
• Vitamin D: Include fortified vegan spreads and soya milk, or take a supplement during the winter months.
• Choline: Include beans, soya, peanuts, quinoa, green vegetables, nuts, seeds, and grains in your diet. Make use of the cooking liquid from boiled green vegetables in sauces, soups, and gravies.

Vegan sources of calcium and vitamin D

Calcium

Calcium is needed to maintain healthy bones and teeth. Non-vegans typically get most of their calcium from dairy products, but vegans can still get enough calcium from other food sources. Here are some good sources of calcium for vegans:

• Green, leafy vegetables such as broccoli, cabbage, and okra (but not spinach, as the body cannot fully digest its calcium content).
• Fortified unsweetened soya, pea, and oat drinks.
• Sesame seeds and tahini.
• Bread (in the UK, calcium is added to flour by law).
• Dried fruit, such as raisins, prunes, figs, and dried apricots.

Vitamin D

Vitamin D helps regulate the amount of calcium and phosphate in the body, keeping bones, teeth, and muscles healthy. Here are some good sources of vitamin D for vegans:

• Exposure to sunlight, particularly from late March/early April to the end of September. Remember to cover up or protect your skin before it burns.
• Fortified fat spreads, breakfast cereals, and unsweetened soya drinks with added vitamin D.
• Vitamin D supplements – everyone should consider taking a daily supplement during autumn and winter, as it's difficult to get enough from food alone.

Combined Sources

Some foods are rich in both calcium and vitamin D, making them especially beneficial for vegans. These include:

• Plant-based milk alternatives, such as soy, almond, or oat milk, often come fortified with calcium and vitamin D.
• Tofu, a soy product, is naturally rich in calcium and is often sold fortified with vitamin D.
• Mushrooms, particularly wild mushrooms like chanterelles, morels, and maitake, are good sources of both calcium and vitamin D.

Other Considerations

When planning a vegan diet, it is important to ensure you get enough of these critical nutrients. Here are some additional tips:

• Choose fortified foods: Look for fortified versions of foods like breakfast cereals, plant-based milk alternatives, and nutritional yeast. These products often contain added calcium and vitamin D.
• Get enough sunlight: Sun exposure is a natural way to boost your vitamin D levels. Spending time outdoors, especially when the sun is higher in the sky during the late spring and summer months, can help your body produce more vitamin D.
• Consider supplements: If you are concerned about getting enough calcium and vitamin D from your diet alone, supplements can help fill any potential gaps. However, always consult your healthcare provider before starting any new supplement.

Vegan sources of iron

Iron is an essential mineral for the body's proper functioning and growth. It is used to make haemoglobin and certain hormones. While iron is available as a supplement, it can also be sourced from dietary sources.

Vegan sources of non-heme iron include:

• Dried beans and legumes
• Dark green leafy vegetables (e.g. spinach, swiss chard, broccoli, watercress, spring greens)
• Dried fruits
• Nuts and seeds
• Wholegrain cereals and breads
• Iron-fortified products

Non-heme iron from plants is not absorbed as well as heme iron from animal products. However, vegans typically consume adequate amounts of iron because their diet is high in vitamin C, which improves the absorption of non-heme iron.

Vegan sources of vitamin B12

Vitamin B12 is essential for maintaining healthy blood and a healthy nervous system. It is mainly found in meat, eggs, and dairy products. Therefore, vegans must take particular care to consume enough vitamin B12.

• Nutritional yeast: Nutritional yeast is a popular choice for vegans and vegetarians as it is fortified with vitamin B12 and has a rich, nutty, cheesy flavour. It can be added to cooked meals, sprinkled on snacks, or mixed into mashed potatoes.
• Fortified foods: Fortified foods are the most efficient and reliable food sources of vitamin B12. Fortified breakfast cereals, non-dairy milk, and plant-based meats are good sources of vitamin B12.
• Yeast spreads: Yeast spreads such as Marmite and Vegemite contain some vitamin B12, which is formed during the production process.
• Tempeh: Tempeh is made from fermented soybeans, and the vitamin B12 is produced during the fermentation process. It is also a good source of plant-based protein and gut-friendly bacteria.
• Shiitake mushrooms: Dried shiitake mushrooms are a natural source of vitamin B12, but a large amount (around 50 grams) would need to be consumed to meet the daily requirement.

Essential fats and omega-3 fatty acids

Omega-3 fatty acids are important fats that provide many health benefits. They are essential for both physical and mental health. A healthy diet includes the three types of omega-3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Vegan Sources of Omega-3 Fatty Acids

Plant sources of omega-3 fatty acids are typically abundant in ALA, although seaweed and algae also contain EPA and DHA. Vegan sources of ALA include:

• Chia seeds
• Hemp seeds
• Walnuts
• Flaxseed
• Perilla seeds
• Soybeans
• Edamame beans
• Kidney beans
• Wheat germ

Health Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids have been linked to improved cardiovascular health, including a reduced risk of heart disease. They also play an important role in brain development, functioning, and ageing, and have been associated with a reduced risk of developing mental health conditions such as attention deficit hyperactivity disorder (ADHD).

Optimising Omega-3 Intake on a Vegan Diet

The body can convert ALA to EPA and DHA, but the conversion rate is limited. Therefore, it is important for vegans to eat plenty of ALA-rich foods to meet their omega-3 needs. In addition, it is helpful to avoid consuming a lot of omega-6 fats, which compete with omega-3 fats and are typically plentiful in our diets.

Some public health authorities suggest an EPA and DHA intake of 250 mg per day for adults. While people following a vegan diet consume almost none of these fats from food sources, it is possible for vegans to obtain EPA and DHA from a microalgae supplement. Research suggests that this type of supplementation may help to optimise omega-3 fat status, particularly during pregnancy, breastfeeding, and childhood due to the role of omega-3 fats in brain, nerve, and eye development.

Tips for Including Omega-3 Fatty Acids in a Vegan Diet

To ensure a sufficient intake of omega-3 fatty acids on a vegan diet:

• Include a rich source of omega-3 fats in your daily diet, such as chia seeds, ground linseed, shelled hemp seeds, or walnuts.
• Limit your intake of pumpkin and sunflower seeds to around 30 grams per day.
• Use vegetable (rapeseed) oil as your main cooking oil.
• Consider taking a microalgae supplement, especially during pregnancy, breastfeeding, and childhood.

Frequently asked questions