Vegan Diet: Am I Missing Out On Nutrition?

A vegan diet can be very nutritious, but it's important to be mindful of certain nutrients that are more commonly found in animal products. The main nutrients to consider are protein, vitamin B12, iron, calcium, vitamin D, omega-3 fatty acids, and iodine. While it is possible to obtain these nutrients on a vegan diet, it may require careful planning and supplementation. For example, vitamin B12 is primarily found in animal-sourced foods, so vegans may need to take supplements or consume fortified foods to meet their daily requirements. Similarly, iron and calcium are more readily absorbed by the body when obtained from animal sources, so vegans may need to pay closer attention to their intake of these nutrients. Omega-3 fatty acids, commonly found in fatty fish, can be obtained from plant sources like flaxseeds, chia seeds, and walnuts, but the conversion to a form usable by the body is inefficient. Therefore, vegans may also consider supplementing with algal oil or including microalgae in their diet. Overall, a well-planned vegan diet that includes a variety of whole foods can provide all the necessary nutrients while offering potential health benefits such as a reduced risk of certain diseases and improved weight maintenance.

Vitamin B12

Fortified Foods

Fortified foods are an excellent source of vitamin B12 for vegans. These include certain plant-based milk alternatives, breakfast cereals, and nutritional yeasts. It is important to carefully read the labels of these products to ensure they are fortified with vitamin B12, as some may not be.

Supplements

Symptoms of Deficiency

It is important for vegans to be aware of the symptoms of vitamin B12 deficiency, as early detection can help prevent more serious health complications. Common symptoms include weakness and fatigue, tingling in the hands and feet, digestive problems, a sore tongue or mouth ulcers, dizziness, and cognitive issues such as memory loss, confusion, and personality changes.

Population Groups at Risk

While all vegans should ensure they are getting enough vitamin B12, some population groups are at higher risk of deficiency and should take extra care. These include women who are pregnant, breastfeeding, or planning to become pregnant, as well as older adults and infants of vegan mothers. Additionally, those who follow a raw food or macrobiotic vegan diet may be at higher risk, as they may avoid common fortified foods.

Calcium

Fortified Foods and Drinks

Some foods and drinks have calcium added to them during manufacturing. For example, you can find calcium in fortified plant-based milk and yoghurt, flour, cornmeal, and certain types of cereal, bread, crackers, and tortillas. Fortified orange juice can also be a good source of calcium, providing up to 28% of your daily requirements per cup.

Soy Products

Soybeans are naturally rich in calcium, and foods made from soybeans such as tofu, tempeh, and natto are also excellent sources. Tofu made with calcium sulfate is particularly high in calcium, providing 53% of the daily value per 3.5 ounces (100 grams).

Beans, Peas, and Lentils

In addition to being rich in fiber and protein, beans and lentils are good sources of calcium. Some varieties that provide high levels of calcium per cooked cup include chickpeas, kidney beans, pinto beans, and black 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 small amounts of calcium, but almonds are especially rich, providing 96 mg per 1/4 cup. Brazil nuts are another good option, while seeds like tahini (sesame seeds) and chia seeds also contain decent amounts.

Grains

Some varieties of grains contain significant amounts of calcium. For example, amaranth and teff, which are gluten-free ancient grains, provide around 9% of the daily value per cooked cup.

Vegetables and Leafy Greens

Dark leafy greens and cruciferous vegetables are excellent sources of calcium. Spinach, turnip greens, mustard greens, and collard greens provide a good amount of calcium per cooked 1/2 cup. Broccoli, kale, and bok choy are also good options. However, note that vegetables contain variable levels of antinutrients like oxalates, which can bind to calcium and reduce its absorption. Boiling vegetables can help reduce oxalate levels.

Fruits

Some fruits contain good amounts of calcium. Figs, oranges, blackcurrants, blackberries, and raspberries are all decent sources.

Vitamin D

• Spend time in the sun: Exposing your skin to sunlight is a great way to increase your body's natural vitamin D production. Aim for 10 to 30 minutes of sun exposure three times a week. However, be mindful that too much sun exposure can be harmful, and always protect your skin.
• Fortified foods: Include fortified plant-based milk, such as soy milk, almond milk, or rice milk, in your diet. These are often fortified with vitamin D2 and can provide a significant amount of your daily vitamin D needs. Fortified cereals and orange juice are also good options.
• Mushrooms: Mushrooms are one of the few non-animal sources of vitamin D. Look for mushrooms exposed to ultraviolet light during growth, as they will contain higher amounts of vitamin D.
• Supplements: Consider taking a vegan vitamin D supplement, such as vitamin D2 or vitamin D3 derived from lichen. Take the supplement with a meal containing healthy fats, such as avocados, nuts, or seeds, to enhance absorption.

It is important to monitor your vitamin D intake and periodically check your levels to ensure they are within a healthy range.

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). EPA and DHA are the longer-chain omega-3 fatty acids, which are important for brain health. ALA is the only essential omega-3 fatty acid and must be consumed through our diets as our bodies cannot synthesise it. The body then converts ALA into EPA and DHA.

Fish and seafood are common sources of omega-3 and tend to be higher in DHA and EPA. Plant sources, on the other hand, are typically higher in ALA. However, seaweed and algae are plant foods that contain both DHA and EPA, making them a good option for those on a vegan diet.

Other plant sources of omega-3 include:

• Chia seeds
• Hemp seeds
• Flaxseed
• Walnuts
• Edamame
• Perilla seeds

It is important to note that the body's ability to convert ALA to EPA and DHA is limited. Therefore, it is recommended to eat plenty of ALA-rich foods to meet your omega-3 needs if you are not consuming EPA and DHA directly.

Additionally, maintaining a healthy omega-6 to omega-3 ratio is crucial as a diet low in omega-3 but high in omega-6 can increase inflammation and the risk of disease.

Iron

There are two types of iron: non-haem iron, which comes from plant-based sources, and haem iron, which comes from animal sources. Haem iron is more readily absorbed by the body compared to non-haem iron. However, this absorption can be improved by consuming vitamin C at the same time as non-haem iron sources. Consuming caffeine can prevent the absorption of non-haem iron.

Good sources of non-haem iron include dark, green leafy vegetables such as spinach, kale, watercress, and swiss chard; whole grains; dried beans and legumes; dried fruits; nuts and seeds; tofu; tempeh; and chia and flax seeds.

It is important to note that routine iron supplementation is not recommended for people following a vegan diet, as plenty of iron-rich foods are available. However, if you are unsure about your iron levels, it is important to consult your doctor before taking an iron supplement, as an excess intake can have adverse health effects.

Frequently asked questions