Building An Optimal Vegan Diet: A Comprehensive Guide

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, dairy, and honey. It is often associated with a variety of health benefits, such as improved weight management, heart health, and blood sugar control. However, it is important to plan vegan meals properly to ensure nutritional requirements are met and to avoid an increased risk of nutritional deficiencies. A well-rounded vegan diet should include a variety of whole grains, proteins, healthy fats, fruits, and vegetables. This paragraph aims to introduce the topic of how to build an optimal vegan diet by providing an overview of veganism and highlighting the importance of a balanced approach to ensure adequate nutrition.

Fortified foods and supplements

Fortified Foods:

Fortified foods are those that have specific vitamins and minerals added to them during production. For vegans, certain fortified foods can be particularly beneficial in ensuring a sufficient intake of some nutrients. Here are some key examples:

• Vitamin B12-fortified foods: Vitamin B12 is typically found in animal products, so vegans may need to rely on fortified foods or supplements to meet their needs. Look for breakfast cereals, nutritional yeast, and soy products (such as unsweetened soya drinks and yogurts) fortified with B12.
• Vitamin D-fortified foods: Vitamin D is important for bone health and can be obtained through exposure to sunlight. However, it can also be found in fortified foods like vegan spreads and soy milk.
• Calcium-fortified foods: Calcium is necessary for bone health, nerve function, and blood clotting. Vegans can obtain calcium from calcium-set tofu, fortified plant-based milk and yogurts, leafy greens (like kale and pak choi), and nuts and seeds (such as chia seeds and almonds).
• Iodine-fortified foods: Iodine is important for thyroid function, but plant foods tend to contain very low levels. While including seaweed or iodized salt in your diet can help, a supplement may be the most reliable source of iodine for vegans.
• Iron-fortified foods: While plants are a good source of iron, you can optimise its absorption by combining plant sources with foods rich in vitamin C. For example, eat iron-rich lentils with peppers.

Supplements:

In addition to fortified foods, vegans may also consider taking specific supplements to ensure adequate nutrient intake. Here are some key supplements to consider:

• Vitamin B12: Vitamin B12 is primarily found in animal products, and while fortified foods can help, a supplement may be necessary to meet your daily requirements.
• Vitamin D: During the winter months, when sunlight is less abundant, it is recommended that everyone, including vegans, supplement with vitamin D. Look for vegan-friendly forms like D2 or vegan D3 derived from lichen.
• EPA and DHA: These are types of omega-3 fatty acids that are typically found in fatty fish. While plant sources like chia, hemp, and flaxseeds contain ALA, another type of omega-3, your body needs to convert it into EPA and DHA. A daily supplement of 200-300 mg of EPA and DHA from algae oil may be beneficial.
• Iron: Iron is found in plant sources, but its absorption may be lower than that from animal products. Supplementing with iron is generally only recommended in cases of a documented deficiency, as excessive iron intake can have health risks.
• Iodine: If you are unable to meet your iodine requirements through diet alone, consider taking an iodine supplement or adding iodized salt to your meals.
• Calcium: Calcium is important for bone health, and while there are plant-based sources, vegans may still need to supplement. Calcium is best absorbed in doses of 500 mg or less, and it should not be taken at the same time as iron or zinc supplements.
• Zinc: This mineral is found in legumes, soy products, nuts, and seeds, but vegans may still need to supplement. Take zinc in the form of zinc gluconate or zinc citrate, and avoid taking it at the same time as calcium supplements.

Calcium-rich foods

Calcium is a crucial mineral for maintaining healthy bones and teeth, but it is also required for nerve and muscle function and blood clotting. While dairy is often thought of as the primary source of calcium, there are plenty of calcium-rich foods that are suitable for vegans.

Fortified Foods

• Fortified plant-based milk alternatives such as soya milk, oat milk, and coconut milk are good sources of calcium.
• Fortified plant-based yoghurt alternatives, such as soya yoghurt and coconut yoghurt.
• Tofu, when calcium-set, is a good source of calcium.
• In the UK, white and brown bread are fortified with calcium by law.
• Some countries also fortify flour and cornmeal with calcium, so baked goods like bread, crackers, and tortillas may contain calcium.
• Fortified orange juice can also provide a significant amount of calcium.

Plant-Based Foods

• Green, leafy vegetables such as turnip greens, mustard greens, broccoli, cabbage, and okra are good sources of calcium. Spinach contains high levels of calcium, but the body cannot digest it all.
• Sesame seeds and tahini (a butter made from sesame seeds) are rich in calcium.
• Dried fruit, such as raisins, prunes, figs, and dried apricots.
• Amaranth and teff are ancient grains that provide a good amount of calcium.
• Seaweed, such as wakame and kelp, can be a good source of calcium, but should be consumed in moderation due to the presence of heavy metals and high levels of iodine.
• Beans, peas, and lentils are rich in calcium, as well as other nutrients like fibre, protein, iron, zinc, potassium, magnesium, and folate. Soaking, sprouting, and fermenting these foods can reduce antinutrient levels and make the calcium more absorbable.
• Nuts, especially almonds, are a good source of calcium.
• Seeds and their butters, such as tahini and chia seeds, contain varying amounts of calcium depending on the variety.

Vitamin B12 sources

Vitamin B12 is crucial for maintaining the health of the nervous system, forming red blood cells, and keeping nerve cells functioning well. It is naturally found in animal products like meat, fish, eggs, and dairy products. Therefore, vegans need to be mindful of their vitamin B12 intake and rely on fortified foods or supplements.

Fortified Foods

• Fortified plant-based milk alternatives such as almond, soy, or rice milk.
• Fortified breakfast cereals.
• Fortified nutritional yeast, often used as a cheese substitute in vegan dishes.
• Fortified meat substitutes.

Natural Sources

• Shiitake mushrooms are a great natural source of vitamin B12. Consuming approximately 50 grams of dried shiitake mushrooms can provide your daily requirement of vitamin B12.
• Tempeh, a traditional Indonesian food made from fermented soybeans, contains a small amount of vitamin B12 produced during the fermentation process.
• Algae or seaweed can be a good source of vitamin B12, but it is important to note that not all types of algae are suitable. Research on this is still in its early stages.

It is recommended that vegans regularly monitor their B12 levels through blood tests and consult a healthcare provider or vegan registered dietitian for personalized guidance on maintaining adequate B12 intake.

Omega-3 fatty acids

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), to provide the same health benefits. However, the body's ability to convert ALA is limited, so it's important for vegans to consume plenty of ALA-rich foods.

• Chia seeds: These tiny seeds are known for their many health benefits, including a hefty dose of fiber and protein. They are also a great plant-based source of ALA omega-3 fatty acids. Just one ounce (28 grams) of chia seeds delivers 5,000 mg of ALA. Chia seeds can be added to yogurts, smoothies, or salads, and can also be used as a vegan substitute for eggs.
• Algal oil: Derived from algae, algal oil is one of the few vegan sources of both EPA and DHA. Studies have found that it is comparable to seafood in terms of its nutritional availability of EPA and DHA. Algal oil supplements are typically available in softgel form, providing 400-500 mg of combined DHA and EPA.
• Hemp seeds: Hemp seeds are rich in protein, magnesium, iron, and zinc, and also contain about 30% oil, including a good amount of omega-3s. Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA. They can be sprinkled on yogurt or mixed into smoothies and granola bars.
• Walnuts: Walnuts are loaded with healthy fats and ALA omega-3 fatty acids, with about 65% of their weight coming from fat. Just one ounce (28 grams) of walnuts provides 2,570 mg of ALA. They can be added to granola, cereal, or yogurt, or enjoyed as a snack.
• Flaxseed: Flaxseed is a nutritional powerhouse, providing fiber, protein, magnesium, and manganese. It is also an excellent source of omega-3s, with one tablespoon (10 grams) of whole flaxseed containing 2,350 mg of ALA. Flaxseed can be used as an egg substitute in baking or added to cereal, oatmeal, soups, or salads.
• Perilla oil: Derived from perilla seeds, perilla oil is often used in Korean cuisine as a condiment and cooking oil. It is a good source of omega-3 fatty acids, with ALA making up an estimated 64% of the oil. Each tablespoon (14 grams) contains nearly 9,000 mg of ALA. Perilla oil can be used as a flavor enhancer or dressing, but it is not suitable for cooking due to its high polyunsaturated fat content.

In addition to the sources mentioned above, other plant-based foods that contain omega-3 fatty acids include flaxseed oil, edamame, seaweed, and algae. It is important to note that while these plant-based sources provide omega-3s, the conversion rate of ALA to EPA and DHA in the body is less than 15%. Therefore, vegans may need to consume larger amounts of these foods or consider taking a supplement to ensure adequate intake of omega-3 fatty acids.

Iron-rich foods

Iron is an essential mineral for the human body to carry out many important functions. Iron is used to make haemoglobin, a protein found in red blood cells that transports oxygen throughout the body. It is also needed to make myoglobin, which stores oxygen in muscle cells.

Iron is usually associated with meat and seafood, but there are plenty of vegan sources of iron. However, non-heme iron, which comes from plants, is not as easily absorbed by the body, so vegans and vegetarians are advised to consume twice as much iron as meat-eaters.

Legumes

Lentils, beans, and peas all contain iron, but lentils have the highest amount. Chickpeas, navy beans, white beans, kidney beans, and black-eyed peas are also good sources. These complex carbohydrates are high in heart-healthy dietary fibre and contain vitamins and minerals including folate, a type of B vitamin that's used to treat anemia.

Soy-Based Proteins

Soy-based proteins like tofu and tempeh have decent amounts of iron. Tofu will get you 8% of your daily value, and both are also good plant-based sources of calcium.

Nuts and Seeds

Pumpkin seeds, sesame seeds, cashews, hemp seeds, chia seeds, and flax seeds are some of the best vegan sources of iron from nuts and seeds. Enjoy them as a snack or in nut butter form.

Dark, Leafy Greens

Dark, leafy greens like kale, collards, Swiss chard, and bok choy all contain small amounts of iron, ranging from 1 to 2.2 milligrams per cooked cup. Cooking helps to unlock the maximum amount of iron in these healthy greens.

Broccoli, Cabbage, and Brussels Sprouts

Adding some cruciferous vegetables to your plate will give you a little bit of iron, plus dietary fibre and a mix of vitamins, minerals, and antioxidants. A cup of raw broccoli, shredded raw cabbage, and cooked Brussels sprouts nets anywhere between 0.5 to 1.9 milligrams of iron.

Potatoes

The skin of a potato is where most of the iron is concentrated, so it's best not to peel it. One medium potato contains around 1.7 milligrams of iron, or 9% of your daily value.

Frequently asked questions