Milly Gaines
A vegan diet can be a healthy choice, but it's important to be aware of potential nutritional deficiencies and how to avoid them. While a plant-based diet is typically rich in fibre, antioxidants, and certain micronutrients, it can lack essential vitamins and minerals usually found in animal products. These include vitamin B12, vitamin D, calcium, iron, omega-3 fatty acids, zinc, and iodine.
To avoid deficiencies, vegans should ensure they consume a varied diet with plenty of fruits and vegetables, plant-based proteins like beans and pulses, and starchy carbohydrates. Fortified foods and supplements can also help, especially for vitamin B12 and vitamin D. Additionally, tea and coffee can impair iron absorption, so it's best to limit these drinks.
| Characteristics | Values |
|---|---|
| Calcium | Kale, cavolo nero, almonds, oranges, red kidney beans, chickpeas, tahini, alt-milk, broccoli, butternut squash, tofu, soy milk, rice milk, figs |
| Vitamin A | Green leafy vegetables, orange vegetables (carrots, sweet potatoes), red vegetables (red pepper), yellow fruit (mango, papayas, apricots) |
| Iron | Beans, pulses, lentils, nuts, seeds, fortified breakfast cereals, tofu, tempeh, dark green leafy vegetables, dried fruit, dried spices |
| Vitamin B12 | Fortified plant-based milks, some soy products, breakfast cereals, nutritional yeast, supplements |
| Omega-3 | Dark green leafy vegetables, seeds, seed oils, quinoa, nuts, supplements |
| Zinc | Sourdough bread, oats, dark green leafy vegetables, lentils, seeds, tofu, avocados |
| Selenium | Brazil nuts, mushrooms, oats, rice, sunflower seeds, cashew nuts, chicken, beef, eggs, cod |
| Iodine | Seaweed, multivitamin or sea kelp supplement |
| Vitamin D | Fortified foods, mushrooms, supplements |
| Amino acids | Nuts, nut butters, seeds, beans, pulses, lentils, quinoa, buckwheat, hemp seeds, chia seeds, tofu, tempeh, edamame beans, Ezekiel bread |
What You'll Learn
- Eat calcium-rich foods like kale, almonds, oranges, and tahini
- Consume vitamin A-rich foods like sweet potatoes and carrots
- Eat iron-rich foods like legumes, nuts, seeds, and dried fruit
- Consume vitamin B12-rich foods like marmite, soy milk, and almonds
- Eat zinc-rich foods like nuts, seeds, legumes, and tofu
Eat calcium-rich foods like kale, almonds, oranges, and tahini
Calcium is important for maintaining healthy and strong bones, as well as regulating muscle contraction. This is especially important for vegans, as dairy is one of the top sources of calcium.
Kale is a calcium-rich food that can be easily incorporated into a vegan diet. It is also a good source of iron and vitamin K. In addition to calcium, kale provides a range of other nutrients, including beta-carotene, vitamin C, and fibre.
Almonds are another great source of calcium for vegans. They are also a good source of healthy fats, protein, and other important nutrients like zinc and iron.
Oranges also make the list of calcium-rich foods for vegans. While the calcium content in oranges is lower than in dairy products, they are still a good option to include in a vegan diet. Oranges are also an excellent source of vitamin C, which is beneficial for immune health and can aid in iron absorption when paired with plant-based iron sources.
Tahini, a paste made from ground sesame seeds, is another food option that is high in calcium. Tahini is a common ingredient in Middle Eastern dishes like hummus and baba ghanoush. It is also a good source of protein, zinc, iron, and magnesium. When choosing tahini, it is worth noting that the variety made from hulled sesame seeds has a lower calcium content but is more easily absorbed by the body.
By including these calcium-rich foods like kale, almonds, oranges, and tahini in their diet, vegans can help ensure they are meeting their calcium requirements and maintaining their overall health.
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Consume vitamin A-rich foods like sweet potatoes and carrots
Vitamin A is a fat-soluble vitamin with many health benefits, including supporting eye health, immunity, reproduction, and organ function. It is also crucial for night vision and bone density.
Vitamin A comes in two forms: preformed vitamin A and provitamin A. Preformed vitamin A is found in animal products, while provitamin A, also known as carotenoids, is found in plant-based products. Provitamin A includes beta-carotene, alpha-carotene, and beta-cryptoxanthin, and these carotenoids give fruits and vegetables their orange, red, or yellow colour. The darker the colour, the higher the carotenoid content.
Sweet potatoes and carrots are rich sources of beta-carotene, a precursor to vitamin A. When consumed, the body converts beta-carotene into vitamin A. However, the conversion rate to the usable form of vitamin A, retinol, is relatively weak. Research suggests that only about 3% of beta-carotene is converted in a healthy adult. Therefore, consuming a generous amount of these foods is essential to achieving adequate vitamin A levels.
To enhance the absorption of vitamin A from sweet potatoes and carrots, it is recommended to eat them with a source of fat. Including a small amount of healthy fats, such as olive oil, can improve the absorption of beta-carotene. Additionally, eating vitamin A-rich foods with other colourful plant foods, especially orange ones, can boost your vitamin A intake.
It is worth noting that while vitamin A deficiency is rare in the general population, certain groups may be at a higher risk. These include premature infants with malabsorption disorders, individuals with pancreatic insufficiency, and people with cystic fibrosis.
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Eat iron-rich foods like legumes, nuts, seeds, and dried fruit
Iron is a vital nutrient for many bodily functions. It is used to make haemoglobin, which is found in red blood cells and carries oxygen around the body. Iron is also used to make myoglobin, which stores oxygen in our muscle cells.
Iron deficiency can lead to tiredness, dizziness, and anaemia. To avoid this, it is important to eat iron-rich foods, especially if you are following a vegan diet.
Legumes
Legumes, including beans, peas, and lentils, are great sources of iron. For example, kidney beans, chickpeas, navy beans, white beans, and black-eyed peas are all good sources of iron. Lentils have the highest amount of iron among pulses, with 6.6mg of iron per cooked cup. Try to include a variety of legumes in your diet to boost your iron intake.
Nuts and Seeds
Nuts and seeds are also excellent plant-based sources of iron. Good options include pumpkin seeds, cashew nuts, hemp seeds, chia seeds, sesame seeds, and flax seeds. For example, a cup of cashew nuts provides 6.6mg of iron, which is 58% of the recommended daily intake. Include a handful of unsalted, unroasted nuts or seeds in your diet, or enjoy them in the form of nut butter.
Dried Fruit
Dried fruits, such as apricots, figs, raisins, prunes, and dates, are surprisingly good sources of iron. For instance, half a cup of deglet noor dates contains 0.8mg of iron, while the same amount of figs provides 1.5mg. Adding a few tablespoons of raisins to your oatmeal or cereal is an easy way to boost your iron intake.
Combining with Vitamin C
Vitamin C increases the absorption of iron, so it is beneficial to combine iron-rich foods with vitamin C-rich foods. Good sources of vitamin C include bell peppers, broccoli, oranges, strawberries, and kiwis. For example, you could add bell peppers to a houmous and bean wrap, or pineapple to a lentil curry.
Cooking with Cast Iron Pans
Using cast iron pans for cooking may also increase the iron content of your food, as a small amount of iron can be transferred from the pan during the cooking process.
By including a variety of iron-rich legumes, nuts, seeds, and dried fruits in your diet, and combining them with vitamin C-rich foods, you can ensure you are getting enough iron while following a vegan diet.
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Consume vitamin B12-rich foods like marmite, soy milk, and almonds
Vitamin B12 is a crucial nutrient for maintaining healthy nerve and blood cells and preventing anaemia. It is naturally found in animal products, so vegans are at an increased risk of vitamin B12 deficiency. However, there are several vegan-friendly foods that are rich in vitamin B12, such as marmite, soy milk, and almonds.
Marmite, a yeast spread, is a great source of vitamin B12 for vegans. Vitamin B12 is formed naturally during the production process of yeast spreads. Just one serving of marmite (8 grams) provides 1.9 mcg of vitamin B12, which is approximately 76% of the recommended daily intake.
Fortified soy milk is another excellent source of vitamin B12 for vegans. One cup of fortified soy milk typically contains around 1 mcg of vitamin B12, which meets about 42% of the daily recommended value.
Almonds are also a good source of vitamin B12 and are recommended by vegan nutritionists as a calcium-rich food.
Other vegan sources of vitamin B12 include nutritional yeast, fortified breakfast cereals, plant-based meats, and shiitake mushrooms. While supplementation is often recommended for vegans, incorporating these vitamin B12-rich foods into your diet can help ensure you're getting adequate amounts of this crucial nutrient.
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Eat zinc-rich foods like nuts, seeds, legumes, and tofu
Zinc is an essential mineral that the body does not produce or store, so it needs to be consumed daily from food or supplements. It is required for the creation of over 300 enzymes and for maintaining our sense of taste and smell. Zinc is also important for producing new cells, and it helps with hair follicle recovery. A zinc deficiency can lead to hair loss, impotence, delayed wound healing, abnormal taste sensations, and mental fatigue.
Phytates, which are present in whole-grain breads, cereals, and legumes, can reduce the body's absorption of zinc. To compensate, it is recommended that vegans and vegetarians consume about 50% more zinc than those in the general population.
- Nuts such as pine nuts, cashews, pecans, and walnuts.
- Seeds such as pumpkin seeds, hemp seeds, chia seeds, flax seeds, and sesame seeds.
- Legumes such as chickpeas, lentils, black-eyed peas, and beans.
- Tofu, which is also a good source of protein, calcium, manganese, and magnesium.
- Whole grains such as whole wheat, quinoa, oats, and rice.
- Nutritional yeast, a popular addition to plant-based diets due to its savory, cheese-like flavor.
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Frequently asked questions
Calcium is important for healthy, strong bones and regulating muscle contraction. Good vegan sources of calcium include kale, cavolo nero, almonds, oranges, red kidney beans, chickpeas and tahini. You can also get calcium from fortified plant-based milk alternatives.
Vitamin B12 is crucial for the formation of blood cells, neurological function, and the maintenance of the nervous system. Vegans are at an increased risk of developing vitamin B12 deficiency because of the lack of animal and dairy sources. Good sources of vitamin B12 for vegans include yeast spreads such as Marmite and fortified soy and almond milk. If you are unable to obtain enough vitamin B12 from your diet, you may need to consider taking a supplement.
Meat is high in iron, so vegans can be deficient in this mineral. However, there are some good plant-based sources of iron, including legumes (beans, lentils, chickpeas, peas, and soybeans), dark leafy greens (spinach and kale), nuts and seeds (cashew nuts, pumpkin seeds, hemp seeds, ground linseeds, and chia seeds), and dried fruit (apricots, figs, and raisins). It's also important to ensure your body is able to absorb iron. Tea and coffee impair your body's ability to absorb iron, whereas vitamin C can increase your body's ability to absorb it.
