Leena Watts
A vegan diet can be very healthy, but it may not contain all the necessary nutrients. Vegans can be deficient in vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids, among other nutrients. This is because vitamin B12 is found naturally only in animal products, and other nutrients like calcium and iron are more easily absorbed from animal sources. However, consuming fortified foods and supplements can ensure vegans receive sufficient nutrition.
| Characteristics | Values |
|---|---|
| Vitamin B12 | Found in meat, dairy, eggs, and some fortified plant-based foods |
| Vitamin D3 | Found in animal-based foods, fortified foods, and sunlight |
| Omega-3 Fatty Acids | Found in fish, eggs, chia seeds, flaxseeds, walnuts, and hempseeds |
| Zinc | Found in beans, legumes, whole grains, sourdough bread, oats, leafy greens, lentils, seeds, and tofu |
| Iron | Found in meat, fish, and plant sources like leafy greens, whole grains, lentils, peas, and dried fruits |
| Calcium | Found in dairy, kale, cavolo nero, almonds, oranges, red kidney beans, chickpeas, and tahini |
| Vitamin A | Found in seafood, meat, liver, eggs, and dairy products |
| Choline | Found in cruciferous vegetables like kale, cavolo nero, and broccoli |
| Iodine | Found in seaweed, iodized salt, and some seafood and meat |
| Selenium | Found in meat, and in smaller amounts in brazil nuts |
What You'll Learn
Vitamin B12
The symptoms and risks associated with vitamin B12 deficiency include impaired brain function, neurological disorders, psychiatric disorders, neurological disorders in babies of breastfeeding mothers, megaloblastic anaemia, and possible links to Alzheimer's disease and heart disease.
To get sufficient amounts of vitamin B12, people following a vegan diet must take supplements or eat foods that have been fortified with this nutrient. Some plant foods that are fortified with B12 include nutritional yeast and some plant milks. Additionally, a few plant foods naturally contain trace amounts of bioactive vitamin B12, such as nori seaweed and tempeh, a fermented soy product. However, these sources alone are not sufficient to meet the daily requirement.
It is important for vegans to be aware of their vitamin B12 intake and consider supplementation or dietary changes to ensure they are getting enough of this essential nutrient.
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Vitamin D
There are two types of dietary vitamin D: ergocalciferol (D2), found in plants, and cholecalciferol (D3), found in animal-based foods. Cholecalciferol (D3) is the more effective form, raising blood levels of vitamin D more efficiently than ergocalciferol (D2).
While vegans can get vitamin D2 from supplements, mushrooms, and fortified foods, their intake is often below the recommended range. This can lead to decreased bone mineral density and an increased risk of bone abnormalities. However, one study found that veganism was not associated with bone loss or fracture.
To ensure adequate vitamin D intake, it is recommended to consume fortified foods and consider taking supplements, especially during the winter months when sun exposure is limited.
Tips for Vegans:
- Aim for a daily intake of at least 10mcg of vitamin D.
- Include fortified foods in your diet, such as mushrooms and plant-based milks.
- Consider taking a vegan vitamin D3 supplement, especially during autumn and winter.
- Get regular sun exposure, but remember to practise sun safety and limit direct sun exposure.
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Calcium
Symptoms of a severe calcium deficiency include:
- Numbness or tingling in the fingers
- Abnormal heart rhythms
- Muscle cramps
- Tooth decay
While dairy is one of the top sources of calcium, vegans can get calcium from kale, cavolo nero, almonds, oranges, red kidney beans, chickpeas, and tahini. Fortified plant-based milk is also a good source of calcium, as well as vitamin D and B12.
In addition, vegans can get calcium from calcium-set tofu, sesame seeds, and calcium-fortified soy, rice, and oat milk.
According to one source, vegans get 500–600 mg of calcium per day, while non-vegetarians get 1,000 mg. American adults need anywhere from 1,000–1,300 mg of calcium per day.
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Iron
There are two types of iron: heme and non-heme. Heme iron is derived from animal products and is easily absorbed by the body. Non-heme iron, on the other hand, is obtained from plant-based sources and is not as readily absorbed. As vegans consume only non-heme iron, they should be mindful of including enough iron in their diet. The recommended daily intake of iron for vegans is 32 milligrams for women and 14 milligrams for men, which is up to 1.8 times more than for non-vegans.
Fortunately, there are plenty of vegan-friendly sources of iron. Legumes, such as beans, peas, and lentils, are excellent sources of non-heme iron. One cup of cooked lentils provides 6.6 milligrams of iron. Soy-based products like tofu and tempeh are also good options, with tempeh containing 4.5 milligrams of iron per cup.
Dark green leafy vegetables, such as spinach, Swiss chard, and broccoli, are rich in iron and other nutrients. One cup of cooked spinach provides 6.4 milligrams of iron.
Fortified foods, such as cereals and soy milk, can also contribute to iron intake. Additionally, cooking with a cast-iron skillet can add some extra iron to your meals.
To enhance iron absorption, pair iron-rich foods with vitamin C-rich foods like citrus fruits, strawberries, peppers, and tomatoes. Calcium-rich foods, tea, coffee, and foods high in dietary fibre can hinder iron absorption, so it is best to avoid consuming them with iron-rich meals.
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Omega-3 Fatty Acids
There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Fish and seafood sources of omega-3 tend to be higher in DHA and EPA, while plant sources are typically higher in ALA.
ALA is not as active in the body and must be converted into EPA and DHA to provide the same health benefits. However, the body's ability to convert ALA is limited, with only about 5% of ALA being converted to EPA and less than 0.5% to DHA. Therefore, it is important for vegans to eat plenty of ALA-rich foods to meet their omega-3 needs.
Some plant-based sources of ALA omega-3 fatty acids include:
- Chia seeds: These seeds are known for their health benefits, providing fiber and protein in each serving. They can be added to yogurts or smoothies, or used as an egg substitute when ground and mixed with water.
- Algal oil: Derived from algae, algal oil is one of the few vegan sources of both EPA and DHA. It is available in softgel form or liquid form, which can be added to drinks or smoothies.
- Hemp seeds: Hemp seeds contain about 30% oil and provide a good amount of omega-3s. They can be sprinkled on yogurt or mixed into a smoothie, or used to make hemp seed granola bars.
- Walnuts: Walnuts are loaded with healthy fats and ALA omega-3 fatty acids, with about 65% fat by weight. They can be added to granola or cereal, sprinkled on yogurt, or enjoyed as a snack.
- Flaxseed: Flaxseed is a good source of fiber, protein, magnesium, and manganese, in addition to omega-3s. It 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 used in Korean cuisine and is a good source of omega-3 fatty acids, with ALA making up an estimated 64% of this seed oil. It should be used as a flavor enhancer or dressing rather than a cooking oil to avoid forming harmful free radicals.
It is important to note that while vegans may have lower levels of EPA and DHA, this does not extend to any known clinical relevance. 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. Additionally, a vegan diet has been associated with improved heart health compared to a non-vegan diet.
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Frequently asked questions
A vegan diet may lack vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids.
Vitamin B12 deficiency can lead to megaloblastic anemia, impaired brain function, neurological disorders, psychiatric disorders, and neurological disorders in babies of breastfeeding mothers.
Vegans can include foods fortified with B12 in their diet, such as plant-based milk, soy products, and breakfast cereals. They can also take B12 supplements or include nutritional yeast in their diet.
