Vegan Diets: Healthy Or Hazardous?

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and even honey. It is considered stricter than a vegetarian diet, which may still include some animal products. Vegans may adopt this diet for ethical, environmental, or health reasons.

Vegan diets can be healthy and may even reduce the risk of certain diseases. However, they can also be restrictive and may lack certain nutrients, such as protein, calcium, iron, and vitamin B12. Well-planned vegan diets that include a variety of plant-based foods can provide all the necessary nutrients. It is important for vegans to be aware of common nutrient deficiencies and ensure they are getting enough of these key nutrients through their diet or supplements.

Vegan diets have been associated with some adverse health outcomes, including nervous, skeletal, and immune system impairments, as well as mental health problems. In particular, vitamin B12 deficiency is common in vegan diets and can lead to serious health issues. Vegans should closely monitor their nutrient intake and may need to take supplements to mitigate any potential health risks.

Getting the right nutrients from a vegan diet

A vegan diet can be a healthy choice, but it requires careful planning to ensure you get the right balance of nutrients. Here are some tips for getting the right nutrients from a vegan diet:

• Eat a variety of plant-based foods: Include plenty of fruits, vegetables, whole grains, nuts, seeds, legumes, and plant-based proteins in your diet.
• Fortified foods: Include fortified foods in your diet, such as fortified dairy alternatives (e.g. soy milk, rice milk), fortified orange juice, fortified breakfast cereals, and nutritional yeast.
• Supplements: Consider taking supplements for nutrients that may be lacking in a vegan diet, such as vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids.
• Protein sources: Ensure you get enough protein by including lentils, beans, quinoa, nuts, seeds, tofu, and whole grains in your diet.
• Calcium sources: Good vegan sources of calcium include green leafy vegetables (e.g. broccoli, cabbage), fortified plant-based milk alternatives, sesame seeds, tahini, and dried fruits.
• Vitamin B12 sources: Vitamin B12 is mainly found in animal products, so vegans may need to rely on fortified foods (e.g. fortified cereals, plant-based milk alternatives) or take a B12 supplement.
• Iron sources: Include iron-rich plant-based foods in your diet, such as wholemeal bread, fortified breakfast cereals, dark leafy greens, and dried fruits.
• Omega-3 fatty acids: While the best sources of omega-3 are oily fish, vegans can get omega-3 from plant sources such as ground linseed (flaxseed) oil, rapeseed oil, walnuts, flaxseeds, hemp seeds, chia seeds.
• Pregnancy and breastfeeding: If you are pregnant or breastfeeding, it is especially important to ensure you get enough nutrients. Consult a healthcare professional for guidance on supplements and diet planning.

Vegan sources of calcium and vitamin D

Calcium is the main mineral in human bones, and adequate consumption is one factor that contributes to good bone health. Vitamin D is also important for bone health, as it helps the body absorb calcium.

Vegan sources of calcium include:

• Plant milk and orange juice fortified with calcium
• Blackstrap molasses
• Tofu processed with calcium or nigari
• Soy yoghurt
• Collard greens
• Tempeh
• Turnip greens
• Calcium supplements

Vegan sources of vitamin D include:

• Fortified cereals, bread, orange juice, and plant milk
• Sunlight

Vegan sources of iron

Iron is a mineral that is essential for proper growth and development. It is used by the body to make haemoglobin and certain hormones. Iron is found in red blood cells, which carry oxygen in the blood from the lungs to all parts of the body. Myoglobin, another protein made by iron, brings oxygen to the muscles.

There are two types of iron: heme (animal-derived) and non-heme (plant-derived). Vegans can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, wholegrain cereals and breads, and other iron-fortified products.

• Blackstrap molasses
• Lentils
• Tofu and tempeh
• Spinach
• Beans, especially kidney beans, soybeans, and lima beans
• Swiss chard
• Fortified breads and cereals
• Soybeans
• Dark leafy greens
• Rice
• Pasta
• Fortified plant-based milk and orange juice
• Collard greens
• Turnip greens

Vegan sources of vitamin B12

Vitamin B12 is crucial for the body's functioning, and a deficiency can lead to nerve damage, gastrointestinal issues, and a form of anaemia. While vitamin B12 is primarily found in meat, eggs, and dairy products, there are some vegan sources of this vital nutrient. Here are some options for vegans to meet their vitamin B12 requirements:

Nutritional Yeast

Nutritional yeast is a popular choice among vegans and is often fortified with vitamin B12. Just one tablespoon provides 2.4 mcg of vitamin B12, meeting 100% of the recommended daily intake. It is a versatile ingredient that can be sprinkled on popcorn, mixed into sauces, or added to mashed potatoes and scrambled tofu.

Fortified Foods

Fortified breakfast cereals, non-dairy milk, and plant-based meats are excellent sources of vitamin B12 for vegans. For example, Kellogg's All-Bran Original cereal provides 20% of the daily vitamin B12 requirement per serving. Fortified non-dairy milk, such as soy milk, can also be a good source, providing about 42% of the daily value per cup.

Yeast Spreads

Yeast spreads like Marmite and Vegemite contain some naturally occurring vitamin B12. Marmite provides 1.9 mcg per serving (about 76% of the daily requirement), while Vegemite 40% Less Salt offers 0.5 mcg (25% of the daily requirement).

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans. The fermentation process results in the formation of vitamin B12. While the amount of vitamin B12 is relatively low, at 0.1 mcg per 1/2 cup, it still contributes to the overall vitamin B12 intake for vegans.

Shiitake Mushrooms

Dried shiitake mushrooms are a natural source of vitamin B12. Consuming approximately 50 grams of dried shiitake mushrooms can provide the daily requirement of vitamin B12. However, this is a large amount to consume daily, so it should not be relied upon as the sole source of B12.

While these vegan sources of vitamin B12 exist, it is still recommended that vegans supplement their diet with vitamin B12 to ensure they are meeting their nutritional needs. This is especially important as vitamin B12 deficiency can have serious health consequences.

Vegan sources of omega-3 fatty acids

A vegan diet can be very nutritious, but it can be challenging to get enough omega-3 fatty acids, which are important for maintaining heart and brain health. Here are some vegan sources of omega-3 fatty acids:

• Chia seeds: In addition to being a great source of fibre and protein, chia seeds are rich in omega-3 fatty acids. They can be added to smoothies, sprinkled on salads or yoghurt, or used as an egg substitute in baking.
• Algal oil: One of the few vegan sources of both EPA and DHA, algal oil is derived from algae and can be found in supplement form or added to drinks and smoothies.
• Hemp seeds: Containing about 30% oil, hemp seeds are a good source of omega-3s, as well as protein, magnesium, iron, and zinc. They can be sprinkled on yoghurt or smoothies, or used in homemade granola bars.
• Walnuts: Walnuts are loaded with healthy fats and omega-3 fatty acids, and have been linked to improved brain health and cognitive performance. They can be added to granola, cereal, yoghurt, or salads.
• Flaxseed: Flaxseed is an excellent source of omega-3s, as well as fibre, protein, magnesium, and manganese. It can be used as an egg substitute in baking or added to oatmeal, cereal, soups, or salads.
• Perilla oil: Derived from perilla seeds, perilla oil is a good source of omega-3 fatty acids and is often used in Korean cuisine. It can be used as a flavour enhancer or dressing, but should not be heated as it can form harmful free radicals.
• Seaweed and algae: Seaweed, spirulina, nori, and chlorella are some of the only plant-based sources of EPA and DHA omega-3s. They can be used in homemade sushi rolls, added to smoothies, or purchased in powder or supplement form.
• Canola oil: With its light and neutral flavour, canola oil is a versatile oil that is rich in omega-3s and vitamins E and K. It's great for making vinaigrettes or roasting vegetables.
• Edamame: In addition to being a good source of omega-3s, edamame is high in protein, fibre, and other essential nutrients. It can be used in Asian dishes, salads, or stir-fries.
• Kidney beans: While kidney beans are a lower source of omega-3s, they are still worth including in your diet as they are a good source of plant protein, fibre, iron, and folate. They are versatile and can be used in a variety of cuisines.

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