Vegan Diet: Easy, Healthy, And Delicious

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, dairy, eggs, and even honey. It is a popular diet, with about 3% of Americans following it. There are several reasons why people choose to go vegan, ranging from ethics to environmental concerns, and health benefits.

Vegan diets can be easy to follow and provide various health benefits, such as improved blood sugar control, heart health, and weight loss. However, it is important to plan meals carefully to ensure all essential nutrients are consumed, as vegans are at a higher risk of having inadequate levels of vitamin B12, vitamin D, omega-3s, iodine, iron, calcium, and zinc.

There are several types of vegan diets, including the whole-food vegan diet, raw food vegan diet, and the 80/10/10 diet. It is important to note that a vegan diet does not automatically equate to a healthy diet, as there are vegan versions of junk food as well.

Overall, with good planning and an understanding of what constitutes a healthy, balanced vegan diet, it is possible to obtain all the necessary nutrients and make the transition to veganism smoothly.

Getting the right nutrients

A vegan diet can be very nutritious, but it is important to ensure you are getting the right nutrients. A well-planned vegan diet can provide all the nutrients you need, but vegans are more limited in their food choices than vegetarians and meat-eaters, so it is harder to plan a balanced diet.

Calcium

Non-vegans get most of their calcium from dairy foods, but vegans can get it from other sources. Good vegan sources of calcium include green, leafy vegetables like broccoli, cabbage and okra (but not spinach, as the body cannot digest all the calcium in spinach). Other sources include fortified unsweetened soya, pea and oat drinks, sesame seeds and tahini, and dried fruit such as raisins, prunes, figs and dried apricots.

Vitamin D

Vitamin D helps the body absorb calcium. Good sources of vitamin D for vegans include exposure to sunlight (particularly from late March/early April to the end of September), fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added), and vitamin D supplements.

Vitamin B12

Vitamin B12 is essential for many cell activities and neurological function. It is made by bacteria living in the digestive tract of animals, so vegans need to eat foods fortified with vitamin B12 and/or take a vitamin B12 supplement. Sources of vitamin B12 for vegans include breakfast cereals and unsweetened soya drinks fortified with vitamin B12, and yeast extract, such as Marmite, and nutritional yeast flakes.

Iron

Iron is essential for the production of red blood cells. Good vegan sources of iron include wholemeal bread and flour, breakfast cereals fortified with iron, dark green, leafy vegetables, dried fruits, soybeans, chickpeas, kidney beans, white beans, tofu, and cashews. Vitamin C helps the body absorb iron, so it is a good idea to eat an iron-rich food with a food containing vitamin C.

Omega-3 Fatty Acids

Omega-3 fatty acids can help maintain a healthy heart and reduce the risk of heart disease. Sources of omega-3 fatty acids suitable for vegans include ground linseed (flaxseed) oil and vegetable (rapeseed) oil.

Iodine

Iodine is crucial for thyroid health. Most people get iodine from eating seafood, so if you’re vegan, you need to get your iodine from elsewhere. Sea vegetables including kelp and dulse contain iodine, but unless you’re eating these several times a week, you’ll need to get iodine from iodized salt or a supplement.

Zinc

Zinc is essential for growth, development and cellular metabolism. Plant-based sources include pumpkin seeds, baked beans, fortified cereal, wheat germ, tahini, peanuts and cashews. It is found in smaller amounts in quinoa, oatmeal, lentils, chickpeas, tofu and tempeh.

Vegan sources of calcium and vitamin D

A vegan diet can be easy to follow and may provide various health benefits. However, it is important to be consistent and build your diet around nutrient-rich plant foods rather than heavely processed ones.

Calcium is needed to maintain healthy bones and teeth, and vitamin D helps regulate the amount of calcium and phosphate in the body.

Good vegan sources of calcium include:

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

Good vegan sources of vitamin D include:

• Exposure to sunlight, particularly from late March/early April to the end of September.
• Fortified fat spreads, breakfast cereals, and unsweetened soya drinks (with vitamin D added).
• Vitamin D supplements (everyone should consider taking a daily supplement during autumn and winter, as it is difficult to get enough from food alone).

In addition to the above, there are also calcium and vitamin D supplements available that are suitable for vegans.

Vegan sources of iron

A vegan diet can be high in iron, although the body does absorb it less efficiently from plant-based foods than from meat. Nevertheless, vegans are no more likely to develop iron deficiency anaemia than the general population, as their diet is typically rich in vitamin C, which aids the absorption of non-heme iron.

• Wholemeal bread and flour
• Fortified breakfast cereals
• Dark, green leafy vegetables, such as watercress, broccoli, spinach and spring greens
• Dried fruits, such as apricots, prunes and figs
• Blackstrap molasses
• Legumes, such as lentils, tofu, tempeh, and beans
• Nuts and seeds
• Fortified products

Vegan sources of vitamin B12

A vegan diet can be easy to follow and may provide various health benefits. However, it is important to be consistent and build your diet around nutrient-rich plant foods rather than heavily processed ones.

Vitamin B12 is crucial for the functioning of our body. It is required for DNA synthesis, forming red blood cells, and keeping the nervous system functioning well. Vegans are at an increased risk of vitamin B12 deficiency since vitamin B12 is mainly found in meat, eggs, and dairy products. Here are some vegan sources of vitamin B12:

• Nutritional yeast: Nutritional yeast is a popular choice for vegans and is usually fortified with vitamin B12. It has a strong, unique nutty flavor and can be added to various dishes.
• Fortified foods: This includes fortified breakfast cereals, non-dairy milk, and plant-based meats. These foods typically contain much more vitamin B12 than foods with naturally-occurring vitamin B12.
• Yeast spreads: Yeast spreads like Marmite and Vegemite contain some naturally occurring vitamin B12.
• Tempeh: Tempeh is a traditional Indonesian food made from fermented soybeans. The vitamin B12 is produced during the fermentation process.
• Shiitake mushrooms: Dried shiitake mushrooms are a natural source of vitamin B12, but consuming a sufficient amount every day may be challenging.

While these sources can help vegans meet their vitamin B12 requirements, supplementation is still recommended to ensure optimal vitamin B12 levels.

Omega-3 fatty acids

Of the three main types of omega-3 fatty acids, plant foods typically only contain alpha-linolenic acid (ALA). ALA must be converted by the body into two other forms of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), to bestow the same health benefits. The body's ability to convert ALA is limited, so it's important for vegans to eat plenty of ALA-rich foods.

• Chia seeds: One ounce (28 grams) of chia seeds provides 5,000 mg of ALA omega-3 fatty acids, or 312-454% of the recommended daily intake.
• Algal oil: Derived from algae, algal oil is one of the few vegan sources of both EPA and DHA. Most commonly available in softgel form, algal oil supplements typically provide 400-500 mg of combined DHA and EPA.
• Hemp seeds: Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA omega-3 fatty acids, or 162-236% of the daily recommended intake.
• Walnuts: Just one ounce (28 grams) of walnuts provides 2,570 mg of ALA omega-3 fatty acids, or 160-233% of the daily recommended intake.
• Flaxseed: One tablespoon (10 grams) of whole flaxseed contains 2,350 mg of ALA omega-3 fatty acids, surpassing the daily recommended amount.
• Perilla oil: Perilla oil, derived from perilla seeds, is often used in Korean cuisine as a condiment and cooking oil. Each tablespoon (14 grams) contains nearly 9,000 mg of ALA omega-3 fatty acids, or 563-818% of the daily recommended intake.
• Seaweed and algae: Seaweed, spirulina, nori, and chlorella are all forms of algae that are rich in omega-3 fats and provide one of the only plant-based sources of EPA and DHA omega-3s.
• Canola oil: One tablespoon of canola oil contains about 1.3 g of ALA, which is more than a day's serving for women and nearly a day's serving for men.
• Edamame: A half-cup serving of edamame provides about 25% of a woman's ALA needs, along with complete protein, fiber, and other essential nutrients.
• Kidney beans: Kidney beans are one of the lower sources of plant-based omega-3s, offering about 15% of a woman's daily ALA needs in a half cup cooked. They are also an excellent source of plant protein and fiber.

Frequently asked questions