Staying Sane On A Vegan Diet: A Guide

A vegan diet can be a healthy choice, but it's important to be aware of potential nutritional deficiencies and how to prevent them. Vegans should ensure they get enough vitamin B12, iron, zinc, and calcium, which may require supplements or fortified foods. A well-planned vegan diet can provide all the necessary nutrients and offer benefits such as lower risk of cardiovascular disease, type 2 diabetes, and certain cancers. However, it's crucial to consult a healthcare professional, especially when considering a vegan diet for children, as their nutritional needs are essential for proper growth and development.

Ensure you get enough vitamin B12

Vitamin B12 is essential to maintaining optimum health. It helps with the formation and division of red blood cells, protects the nervous system, synthesises DNA, and provides the body with energy. The recommended daily intake of vitamin B12 is 2.4 micrograms for adults and teenagers, with lower amounts for younger children.

Vitamin B12 is mainly found in meat, eggs, and dairy products. As a result, vegetarians and vegans are at a higher risk of developing a vitamin B12 deficiency. Vegans can, however, obtain vitamin B12 from fortified foods such as plant-based milk, fortified cereals, and nutritional yeast. Nutritional yeast is particularly popular among vegans as it is easy to add to dishes and has a rich, cheesy, nutty flavour.

In addition to fortified foods, vegans can also obtain vitamin B12 from natural foods such as certain mushrooms and algae, though further research is needed to assess the amounts and bioavailability of vitamin B12 in these foods.

For those who are already deficient in vitamin B12, supplements in the form of capsules or injections may be required. It is important to consult a doctor or health professional to get advice on vitamin B12 intake and to monitor levels regularly to maintain optimal health.

Eat iron-rich foods

Iron is a vital mineral that our bodies need to carry out many important functions. It is used to make hemoglobin, a protein found in red blood cells that transports oxygen throughout the body. It is also needed for myoglobin, which stores oxygen in our muscle cells.

Iron is usually associated with meat and seafood, but there are plenty of vegan sources of iron. Here are some iron-rich foods to include in your diet:

Legumes

Lentils, beans, and peas all contain iron, with lentils having the highest amount among pulses. Chickpeas, navy beans, white beans, kidney beans, and black-eyed peas are also good sources. Legumes are also high in heart-healthy dietary fiber and contain vitamins and minerals, including folate, which is used to treat anemia.

Soy-Based Proteins

Soy-based proteins like tofu and tempeh contain decent amounts of iron. A cup of raw, crumbled tempeh contains 4.48 milligrams of iron, while extra firm tofu will get you 8% of your daily value. They 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. Snacking on a handful of unsalted, unroasted nuts or seeds is a great way to get your daily dose of iron. You can also enjoy them in nut butter form. Hemp and chia seeds can be used as an egg substitute in vegan baking, adding a little extra iron to your sweets.

Dark, Leafy Greens

Dark, leafy greens like kale, collards, Swiss chard, and bok choy contain small amounts of iron, ranging from 1 to 2.2 milligrams per cooked cup. Cooking helps to unlock the maximum amount of iron from these healthy greens, and you can use fresh or frozen varieties.

Broccoli, Cabbage, and Brussels Sprouts

Adding cruciferous vegetables to your plate will give you a little boost of iron, along with dietary fiber and a mix of vitamins, minerals, and antioxidants. A cup of raw broccoli, shredded raw cabbage, or cooked Brussels sprouts will provide you with between 0.5 to 1.9 milligrams of iron.

Potatoes

The humble potato contains around 1.7 milligrams of iron, which is nine percent of your daily value. The catch? You can't peel it—most of the iron is concentrated in the skin.

Dried Fruits

Dried fruits like figs, dates, raisins, and prunes contain iron, along with dietary fiber and simple carbohydrates. Half a cup of deglet noor dates contains 0.8 milligrams of iron, while the same amount of figs contains an impressive 1.5 milligrams. A few tablespoons of raisins in your oatmeal or cereal will also boost your iron intake, as a half-cup contains 2 milligrams. Dried unsulphured apricots are another good option.

Whole Grains

You'll generally find more iron in whole grains compared to processed grains. Go for oats, spelt, quinoa, and long-grain brown rice, which deliver between 1.1 and 3.2 milligrams of iron per cooked cup.

Enriched Pasta and Bread

Some enriched bread and pasta products contain added iron. Check the nutrition information to find out—a pack of enriched spaghetti, for example, could offer 4.1 milligrams of iron.

Cast Iron Cooking

Using cast iron pans for cooking can provide a small boost of additional iron, as a small amount of iron may be transferred to the food during the cooking process.

Get enough calcium

Calcium is important for bone health, nerve and muscle function, and blood clotting. While dairy is often thought of as the primary source of calcium, there are many vegan sources of this mineral. Here are some ways to ensure you are getting enough calcium on a vegan diet:

Soy Products

Soybeans are naturally rich in calcium, and 172 grams of cooked soybeans provides 13% of the Daily Value (DV) of calcium. Tofu made with calcium sulfate is also an excellent source, providing 53% of the DV per 3.5 ounces (100 grams). Other soy products such as tempeh and natto, made from fermented soybeans, also provide good amounts of calcium. Soy milk is another great alternative to cow's milk, as it contains a similar quantity of protein.

Beans, Peas, and Lentils

In addition to being rich in fiber and protein, beans and lentils are good sources of calcium. Some of the varieties with the highest levels of calcium per cooked cup (about 175 grams) include white beans, navy beans, kidney beans, and pinto beans. Soaking, sprouting, and fermenting beans and lentils can reduce antinutrient levels, making the calcium in them more absorbable.

Nuts and Seeds

All nuts contain calcium, but almonds are especially rich, providing 96 mg per 1/4 cup. Brazil nuts are another good option, providing around 4% of the DV per 1/4 cup. Seeds and their butters are also good sources of calcium, with tahini (sesame seed butter) being one of the best plant sources.

Grains

Some grain varieties contain significant amounts of calcium. Ancient grains like amaranth and teff provide around 9% of the DV per cooked cup (250 grams). These grains can be incorporated into various dishes, such as porridge, chili, or used as a substitute for rice or couscous. They can also be ground into flour and used to thicken soups and sauces.

Seaweed

Adding seaweed to your diet is another way to increase your calcium intake. Wakame, a variety typically eaten raw, provides around 9% of the DV per cup (80 grams). Kelp is another popular option that can be eaten raw or dried. One cup (80 grams) of raw kelp provides around 10% of the DV. However, seaweed may contain high levels of heavy metals and excessive amounts of iodine, so it should be consumed in moderation.

Dark Leafy Greens and Cruciferous Vegetables

Dark leafy greens and cruciferous vegetables are rich in calcium. Examples include spinach, turnip greens, mustard greens, collard greens, broccoli, kale, and bok choy. However, these vegetables also contain oxalates, which can bind to calcium and reduce its absorption. Boiling these vegetables can reduce oxalate levels by 30-87%, making the calcium more bioavailable.

Fortified Foods and Drinks

Some foods and drinks are fortified with calcium during the manufacturing process, providing another good way to add this mineral to your diet. Examples include plant yogurts, certain cereals, and plant milks like soy milk. Fortified orange juice can also add significant amounts of calcium to your diet, with one cup (249 g) providing up to 28% of your daily requirements.

Blackstrap Molasses

Blackstrap molasses is a sweetener that also contains several vitamins and minerals, including calcium. It is made from sugar cane that has been boiled three times, and one tablespoon provides 15% of the DV for calcium. However, it is still high in sugar, so it should be consumed in moderation.

Be aware of the risks of a vegan diet for children

The question of whether vegan diets are appropriate for children is a longstanding and unresolved controversy. The more restrictive the diet and the younger the child, the greater the risk of nutritional deficiency. Nutrients of potential concern are protein quantity and quality, iron, zinc, selenium, calcium, riboflavin, vitamins A, D, B12 and essential fatty acids.

Although intakes and status of some nutrients (e.g. vitamin D and iron) are low in many children, vegan children are particularly susceptible due to inadequate supply and/or excess dietary fibre as well as other components that limit bioavailability.

Case histories of malnutrition and serious harm persist, including irreversible neurological damage due to vitamin B12 deficiency among un-supplemented children.

Children following vegan diets were found to be on average 3 cm shorter, had 4-6% lower bone mineral content and were more than three times more likely to be deficient in vitamin B-12 than omnivores. They also had lower intakes of protein, calcium, and vitamins B12 and D, which may explain their less favourable bone mineral and serum vitamin concentrations.

The European Society for Paediatric Gastroenterology, Hepatology, and Nutrition position paper on complementary feeding includes a dedicated section on vegan and vegetarian diets, which emphasises the need for particular care during complementary feeding, including regular medical and expert dietetic supervision and an onus on mothers to receive and follow nutritional advice from the recommended experts.

Therefore, successful provision of a nutritionally complete vegan diet for a child requires substantial commitment, expert guidance, planning, resources, supervision and supplementation.

Understand the difference between veganism and vegetarianism

Veganism and vegetarianism are similar in that they both involve not eating meat, poultry, or fish. However, vegans have a stricter diet than vegetarians, as they also avoid consuming or using any products that come from animals, including dairy, eggs, and honey.

Vegetarians do not eat food products made from meat, fish, shellfish, or animal by-products such as gelatine or rennet. However, many vegetarians do consume animal by-products that do not involve slaughter, such as dairy products like milk, cheese, and yoghurt.

Vegans, on the other hand, do not eat any food products that come from animals, including dairy and eggs. They also often avoid purchasing clothing items containing animal products like silk, wool, leather, or suede. Many also boycott companies that test on animals and only buy cosmetics that are free of animal by-products.

There are several types of vegetarians, including:

• Lacto-ovo vegetarians, who avoid all types of meat and fish but consume dairy and eggs.
• Lacto-vegetarians, who avoid animal flesh and eggs but consume dairy.
• Ovo-vegetarians, who avoid all animal products except eggs.
• Pescatarians, who avoid all meats except fish and other seafood. However, this does not meet the traditional definition of vegetarianism, and they are often referred to as semi-vegetarians or flexitarians.

Veganism is considered the strictest form of vegetarianism. It is defined by the Vegan Society as "a way of living, which seeks to exclude, as far as is possible and practicable, all forms of exploitation of and cruelty to animals for food, clothing, or any other purpose."

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