Jeffrey Salazar
A vegan diet is often associated with health benefits such as lower blood pressure, improved energy, and a reduced risk of heart disease, but it is important to ensure that it is balanced and includes a wide variety of nutrients. Vegans can get protein from lentils, beans, tofu, tempeh, seitan, soy, nuts, and seeds, but it is important to eat a variety of these foods to ensure sufficient intake of all essential amino acids. In addition, vegans should be mindful of including vitamin B12, vitamin D, omega-3 fatty acids, and iodine in their diet. While a vegan diet can be healthy, it requires careful planning to ensure adequate nutrient intake and can be challenging to stick to due to the restricted food choices.
| Characteristics | Values |
|---|---|
| Nutrients | A vegan diet should include fruits, vegetables, legumes, whole grains, plant-based proteins, and other wholesome plant-based foods. |
| Protein | Vegans can get protein from lentils, beans, tofu, tempeh, seitan, soy beverages, nuts, seeds, and whole grains. |
| Vitamins | Vegans should ensure they get enough vitamin B12, vitamin D, and iodine. Vitamin B12 can be found in fortified foods or supplements, while vitamin D can be obtained from sunlight, fortified foods, or supplements. Iodine may require a supplement as plant foods tend to contain very low levels. |
| Omega-3 fatty acids | Flaxseeds, walnuts, canola oil, and soy are good vegan sources of omega-3 ALA. DHA and EPA, found in fatty fish, can be obtained from algae supplements or fortified foods. |
| Calcium | Calcium-set tofu, fortified plant milks and yogurts, leafy greens, and nuts and seeds are good sources of calcium for vegans. |
| Iron | Vegans can get iron from beans, legumes, leafy greens, nuts, dried fruits, and plant sources combined with vitamin C-rich foods. |
What You'll Learn
Eat a variety of fruits, vegetables, legumes and whole grains
Eating a variety of fruits, vegetables, legumes, and whole grains is essential for a well-rounded vegan diet. These foods provide a range of nutrients, vitamins, and minerals that are crucial for maintaining health.
Fruits and vegetables are excellent sources of vitamins, minerals, and fiber, which are essential for digestive health and reducing the risk of certain cancers. They also provide phytochemicals, natural substances that may help prevent cancer and other diseases. When it comes to fruits, opt for whole fruits over fruit juices to get the most fiber. Include a variety of colorful vegetables in your meals, such as dark leafy greens, red and orange veggies, starchy roots, and tubers.
Legumes, such as beans, peas, and lentils, are an important source of protein and fiber for vegans. They can be used as a substitute for red meat in meals, further reducing the risk of cancer. Legumes are versatile and can be incorporated into a variety of dishes, providing both nutritional and culinary benefits.
Whole grains are another staple in a balanced vegan diet. Examples include oats, brown rice, quinoa, whole-wheat pasta, and whole-grain bread. These foods provide cancer-protective fiber and phytochemicals, which refined grains lack. Whole grains also contain iron and B vitamins, making them a nutrient-dense choice.
By including a variety of fruits, vegetables, legumes, and whole grains in your diet, you can ensure you're getting a range of essential nutrients. These foods form the foundation of a healthy vegan diet and can be prepared and combined in numerous ways to create delicious and nutritious meals.
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Get enough protein from plant-based sources
Getting Enough Protein from Plant-Based Sources
Protein is essential for the body as it helps to create enzymes that are vital for hormones, immune system cells, and antibodies. It is also required for growth and to build and maintain muscle and other body tissues.
The amount of protein you need depends on your age and weight. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (about 0.36 grams of protein per pound of body weight). For example, the RDA for a 130-pound adult is 47 grams of protein per day, while for a 170-pound adult, it is 62 grams per day.
People over 70 may require more protein, with current evidence suggesting that 1.0 to 1.2 grams of protein per kilogram of body weight may be optimal for this age group. Athletes may also benefit from a higher protein intake, with research suggesting a range from 1.2 to 2.0 grams of protein per kilogram of body weight.
Plant-Based Sources of Protein
You can get all the protein you need from a whole-food, plant-based diet. Here are some plant-based sources of protein:
- Beans, including soybeans, tofu, and tempeh
- Legumes, such as lentils
- Bulgur
- Nuts
- Seeds, including hemp seeds
- Whole grains, such as quinoa, millet, and amaranth
- Nutritional yeast
- Meat replacements, such as Beyond Meat Italian Sausage
Complete Proteins
A complete protein is a food that contains all nine essential amino acids, which are those that the body cannot produce and must be obtained from the diet. While most complete proteins come from animal sources, some plant-based sources of complete proteins include:
- Soy foods, such as tofu, edamame, and soy milk
- Quinoa
- Amaranth
- Hemp seeds
- Seitan
Combining Plant-Based Proteins
In the past, it was believed that certain plant-based proteins needed to be combined to form a complete protein. However, this is no longer considered necessary, as long as you eat a variety of plant-based proteins throughout the day. By eating a range of plant-based proteins, you can ensure that your body gets all the essential amino acids it needs.
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Meet your calcium requirements
Calcium is essential for maintaining bone and muscle health, as well as supporting the circulatory and nervous systems. While dairy is often touted as the best source of calcium, there are many vegan-friendly foods that are rich in this mineral. Here are some tips to help you meet your calcium requirements on a vegan diet:
Include Calcium-Rich Plant Foods
Incorporate an array of plant-based sources of calcium into your meals. Dark leafy greens such as kale, collard greens, spinach, mustard greens, and broccoli are excellent sources. Other vegetables like okra, sweet potatoes, and edamame beans are also calcium-rich. Soy products like tofu, tempeh, and edamame are great options, especially if they are prepared with calcium sulfate.
Fortified Foods and Drinks
Fortified foods and drinks are another way to boost your calcium intake. Look for calcium-fortified plant-based milk, such as soy milk or nut milk. Soy milk, in particular, is a great alternative to cow's milk as it has a similar protein content and is often fortified with calcium. Orange juice is another drink that is sometimes fortified with calcium.
Grains and Seeds
Some grains, like amaranth and teff, are good sources of calcium. These gluten-free grains can be incorporated into various dishes, adding not just calcium but also fiber and antioxidants. When it comes to seeds, chia seeds and sesame seeds are excellent sources. Just two tablespoons of chia seeds provide a significant amount of calcium. Sesame seeds can be toasted and sprinkled on salads or baked into bread.
Nuts
Nuts, especially almonds, are a rich source of calcium. Just a quarter cup of almonds provides a good amount of calcium, along with healthy fats, fiber, and protein. Other nuts like Brazil nuts and hazelnuts also contain calcium, although in smaller amounts.
Calcium-Rich Fruits
While not as well-known, certain fruits can also contribute to your calcium intake. Figs, oranges, blackcurrants, blackberries, and raspberries all contain calcium. These fruits also offer additional benefits, such as fiber, antioxidants, and vitamin C.
Remember, variety is key to meeting your calcium needs on a vegan diet. By including these calcium-rich foods and considering calcium-fortified options, you can ensure you're getting enough of this essential mineral while following a vegan lifestyle.
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Ensure you're getting vitamins B12 and D
Vitamin B12 is essential to human health, playing a role in the formation and division of red blood cells, protecting the nervous system, synthesising DNA, and providing the body with energy. Vitamin B12 is mainly found in meat, eggs, and dairy products, so it is important for vegans to be mindful of their B12 intake.
The recommended daily allowance (RDA) of B12 depends on a person's age. Adults and teenagers need 2.4 micrograms (mcg) per day, while children between 9 and 13 years old should have 1.8 mcg, and children between 4 and 8 years old should have 1.2 mcg. Toddlers between 1 and 3 years old need 0.9 mcg, and infants between 7 and 12 months old require 0.5 mcg. Babies under 6 months old need only 0.4 mcg per day. Pregnant women require 2.6 mcg, while breastfeeding women need 2.8 mcg per day.
To ensure adequate B12 intake, vegans should eat fortified foods two to three times a day to get at least 3mcg of B12, or take a daily supplement of at least 10mcg, or a weekly supplement of at least 2000mcg. Fortified foods include some plant-based milk, some soy products, and some breakfast cereals. Nutritional yeast is also a good source of B12 and can be added to cooked meals or sprinkled on snacks.
Vitamin D is also important for human health, helping the body absorb calcium and phosphorous from food. It is also needed to maintain healthy bones and support the immune system. Vitamin D is often derived from animal sources, but there are vegan-friendly sources available.
Vegan sources of vitamin D include fortified foods such as plant-based milk (soy, almond, and rice milk), orange juice, and breakfast cereals and oatmeal. Mushrooms exposed to ultraviolet light when growing are also a good source of vitamin D.
The recommended daily intake of vitamin D is dependent on age. Babies under 12 months old need 400 IU, children between 1 and 13 years old need 600 IU, and adults under 70 need 600 IU. Adults over 70 need 800 IU. Spending time in the sun is also a good way for vegans to boost their vitamin D levels.
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Focus on fish-free omega-3s
Omega-3 fatty acids are essential for maintaining good heart, brain, skin, and joint health. While fish and fish oil supplements are common sources of omega-3s, it is possible to meet your needs without consuming seafood. This is good news for vegans, who can still have a balanced diet while avoiding animal products.
Of the three main types of omega-3 fatty acids, plant foods typically contain only alpha-linolenic acid (ALA). ALA is not as active in the body and must be converted into two other forms of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA helps to reduce inflammation in the body, while DHA is a compound that aids brain function and can reduce the onset of Alzheimer's disease. While fish contain both DHA and EPA, this does not mean that vegans are deficient in these longer-chain omega-3s. In fact, research has shown that women following vegan diets had significantly more long-chain omega-3 fats in their blood compared to fish eaters, meat eaters, and ovo-lacto-vegetarians.
So, what are some good sources of omega-3s for vegans? Walnuts, flaxseeds, and chia seeds are all excellent sources of ALA omega-3 fatty acids. Just one ounce (28 grams) of walnuts provides 2,570 mg of ALA, which is 160-233% of the daily recommended intake. Flaxseed is also a nutritional powerhouse, providing fiber, protein, magnesium, and manganese, in addition to omega-3s. One tablespoon (10 grams) of whole flaxseed contains 2,350 mg of ALA omega-3 fatty acids, surpassing the daily recommended amount. Chia seeds are another great option, as just one ounce (28 grams) provides 5,000 mg of ALA omega-3 fatty acids, or 312-454% of the recommended daily intake.
In addition to these options, hemp seeds, edamame, seaweed, and algae are also good sources of plant-based omega-3s. It's worth noting that algal oil, derived from algae, is one of the few vegan sources of both EPA and DHA. Some studies have found that it's comparable to seafood in terms of its nutritional availability of EPA and DHA.
By incorporating these omega-3-rich foods into your diet, you can ensure you're getting enough of these essential fatty acids while following a vegan diet.
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Frequently asked questions
Vegans can get protein from lentils, beans (e.g. chickpeas, kidney beans, black beans, soybeans), tofu, tempeh, seitan (a protein made from wheat), soy beverages, nuts and seeds.
It's important to eat a variety of foods, including fruits, vegetables, whole grains, legumes, nuts and seeds. Some key vitamins and minerals to focus on are vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids.
Yes, the Vegan Society promotes a vegan Eatwell guide, which highlights the importance of beans, pulses, nuts, and seeds, as well as where to find calcium, vitamins B12 and D, omega-3 fatty acids, and iodine in plant-based foods.
Healthy vegan snacks include roasted chickpeas, roasted pumpkin seeds, peanut butter smoothies, dried fruit with unsalted nuts or seeds, and homemade dips with carrots and whole-grain tortilla chips.
One common misconception is that vegan diets are automatically healthy. It's important to plan meals and snacks to ensure you're getting all the necessary nutrients and not relying solely on processed vegan foods, which can be high in saturated fat.
