Vegan Diet: Essential Nutrients You Need To Know

A vegan diet is a plant-based diet that includes fruits, vegetables, beans, grains, nuts, and seeds. Vegans do not consume any animal products, including meat, dairy, eggs, and even honey. While a vegan diet can be very nutritious, it is important to ensure that it is well-planned to include all the essential nutrients. Here are some key considerations for a healthy vegan diet:

- Vitamin B12: This vitamin is crucial for metabolism, DNA synthesis, and nerve health. Since it is naturally found only in animal products, vegans need to include fortified foods or supplements in their diet to meet their vitamin B12 requirements.

- Calcium and Vitamin D: Calcium is essential for bone health, and vitamin D aids in calcium absorption. Vegans can obtain calcium from leafy greens, fortified plant-based milk, and tofu. Vitamin D can be obtained through sunlight exposure, fortified foods, or supplements.

- Iron and Vitamin C: Iron is crucial for oxygen transport in the body, and vitamin C aids in iron absorption. Vegans can obtain iron from plant sources such as legumes, nuts, and whole grains, and vitamin C from citrus fruits, peppers, and vegetables.

- Omega-3 Fatty Acids: These fats promote heart health and can be obtained from plant sources such as nuts, seeds, and cooking oils.

Characteristics of a Vegan Diet

Calcium and vitamin D sources

Calcium is needed to maintain healthy bones and teeth.

Non-vegans get most of their calcium from dairy foods like milk, cheese, and yoghurt. However, vegans can get calcium from other foods, including:

• Green, leafy vegetables such as broccoli, cabbage, and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
• Fortified unsweetened soya, pea, and oat drinks
• Sesame seeds and tahini
• Bread (in the UK, calcium is added to white and brown flour by law)
• Dried fruit, such as raisins, prunes, figs, and dried apricots

Vitamin D is needed to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth, and muscles healthy.

Good sources of vitamin D for vegans include:

• Exposure to sunlight, particularly from late March/early April to the end of September
• Fortified fat spreads, breakfast cereals, and unsweetened soya drinks (with vitamin D added)
• Vitamin D supplements – everyone should consider taking a daily supplement during autumn and winter, as it's difficult to get enough from food alone
• Mushrooms are one of the only non-animal sources that contain a significant amount of vitamin D.
• Fortified orange juice
• Fortified almond milk
• Fortified cereals and oatmeal

Iron and vitamin C sources

Iron and vitamin C are both essential to a vegan diet. Iron is a mineral that is crucial for proper growth and development, and vitamin C is necessary for the growth and repair of tissues in the human body.

Iron Sources

Iron is found in either heme (animal-derived) or non-heme (plant-derived) forms. Vegans can obtain non-heme iron from 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 (brown, green, and red varieties)
• Tofu and tempeh (soy-based products)
• Spinach
• Beans (kidney, soy, and lima beans)
• Swiss chard
• Wholemeal bread and flour
• Breakfast cereals fortified with iron

Vitamin C Sources

Vitamin C is a water-soluble vitamin found in many foods, especially fruits and vegetables. It is an antioxidant that helps prevent damage to DNA from free radicals.

• Blackcurrants
• Peppers (red, green, and chilli)
• Kale
• Papaya
• Strawberries
• Brussels sprouts
• Broccoli
• Oranges
• Kiwis
• Cantaloupe melon
• Tomatoes
• Cauliflower
• Spinach
• Parsley

It is important to note that cooking can reduce the vitamin C content in some foods, so it is recommended to eat these foods raw or lightly cooked to retain the most nutritional value.

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). While DHA and EPA are commonly found in fish and seafood, plant-based sources of omega-3 tend to contain only ALA. The body can convert ALA into DHA and EPA, but the conversion rate is limited, so it's important for vegans to eat plenty of ALA-rich foods.

Chia Seeds

Chia seeds are an excellent source of ALA omega-3 fatty acids, as well as fibre and protein. They have been found to decrease the risk of chronic disease when consumed as part of a healthy diet. Just one ounce (28 grams) of chia seeds provides 5,000 mg of ALA, far exceeding the recommended daily intake. Chia seeds can be added to smoothies, sprinkled on top of salads or yogurts, or used as an egg substitute in baking.

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 these fatty acids. Algal oil supplements typically provide 400-500 mg of combined DHA and EPA, and can be added to drinks or smoothies.

Hemp Seeds

Hemp seeds are another good plant source of omega-3s, containing about 30% oil. They have been found to benefit heart health by preventing the formation of blood clots and aiding in the recovery of the heart after a heart attack. Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA. They can be sprinkled on top of yogurt or mixed into a smoothie, or used to make homemade granola bars.

Walnuts

Walnuts are rich in healthy fats, including ALA omega-3 fatty acids, and contain about 65% fat by weight. Studies in both humans and animals have found that consuming walnuts is associated with improvements in cognitive performance and memory. Just one ounce (28 grams) of walnuts provides 2,570 mg of ALA, fulfilling a day's requirements of omega-3 fatty acids. They can be added to homemade granola or cereal, sprinkled on top of yogurt, or simply enjoyed as a snack.

Flaxseed

Flaxseed is an excellent source of omega-3s, as well as fibre, protein, magnesium, and manganese. It has been shown to have heart-healthy benefits, including reducing cholesterol and lowering blood pressure. One tablespoon (10 grams) of whole flaxseed contains 2,350 mg of ALA, surpassing the recommended daily amount. 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 commonly 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 seed oil. Perilla oil should be used as a flavour enhancer or dressing rather than a cooking oil, as heating oils high in polyunsaturated fats can form harmful free radicals. It is also available in capsule form.

Fortified foods

Vitamin B12 is one such nutrient. It is vital for metabolism, DNA and protein synthesis, and it supports brain, heart, muscle, and nerve health. As vitamin B12 is only found naturally in animal foods, vegans need to be intentional about including it in their diet. Fortified foods that contain vitamin B12 include ready-to-eat cereals, nutritional yeast and yeast spreads, plant-based alternatives to animal meats, and plant-based beverages like milk alternatives.

Calcium and vitamin D are also critical nutrients for good health, and vegans may need to make a conscious effort to include them in their diet. Calcium supports dental, nerve, muscle, and bone health, while vitamin D aids muscle, nerve, and immune function, as well as helping the body absorb calcium. Fortified foods that contain calcium and vitamin D include some plant-based milk and yoghurt alternatives, orange juice, fortified breads, cereals, and oats.

Iron is another key nutrient that is involved in various bodily functions, including the transport of oxygen in the blood. While a vegan diet can be high in iron, the type of iron found in plant-based foods (non-haem iron) is not absorbed as efficiently as the iron found in meat (haem iron). Fortified foods that contain iron include breakfast cereals and bread.

Vitamin C is a powerful antioxidant that plays a role in immune health, nervous system functioning, and protecting against cell damage that can lead to the development of certain cancers, cardiovascular disease, and other health conditions. Fortified foods that contain vitamin C include citrus fruits like oranges, grapefruit, and lemons, as well as peppers, broccoli, and cabbage.

Omega-3 fatty acids are another important group of nutrients that promote health throughout all stages of life. While the best sources of omega-3s are non-vegan, vegans can still obtain them from plant sources like nuts and seeds (such as chia seeds, flaxseeds, and walnuts), as well as cooking oils like canola oil, flaxseed oil, and soybean oil.

In addition to the above, it is worth noting that vegans who are pregnant, breastfeeding, or introducing their children to a vegan diet should take special care to ensure they are getting adequate nutrition. This may include taking supplements, especially for vitamin B12, which is critical for the baby's brain development.

Whole grains, cereals and pseudocereals

Whole grains, cereals, and pseudocereals are an important part of a vegan diet. They are a good source of carbohydrates and can be a great alternative to refined carbohydrates such as white bread and pasta. They are also a good source of nutrients such as iron, zinc, B vitamins, and fibre.

When it comes to whole grains, it is important to choose those that are rich in nutrients and provide a good amount of fibre. Some examples of whole grains that can be included in a vegan diet are:

• Brown rice
• Quinoa
• Buckwheat
• Farro
• Barley
• Freekeh
• Spelt
• Corn

These whole grains can be used as a base for meals, such as bowls, salads, and curries. They can also be used to make porridge or breakfast bowls.

Cereals are also an important part of a vegan diet, as they are often fortified with essential vitamins and minerals. When choosing cereals, it is important to opt for those that are low in sugar and that are made with whole grains. Some examples of vegan-friendly cereals are:

• Oatmeal
• Bran flakes
• Corn flakes
• Rice crispies
• Multigrain flakes

Cereals can be enjoyed with plant-based milk and topped with fresh fruit and nuts for a nutritious breakfast.

Pseudocereals are plants that produce starchy grains suitable for human food but are not true cereals. They are often high in protein and gluten-free, making them a good alternative for those with gluten intolerance or coeliac disease. Some examples of pseudocereals are:

• Quinoa
• Amaranth
• Buckwheat
• Chia seeds
• Kaniwa

Pseudocereals can be cooked and used in a similar way to rice or other grains. They can also be ground into flour and used for baking or to thicken sauces or soups.

In conclusion, whole grains, cereals, and pseudocereals are an essential part of a vegan diet as they provide important nutrients and can be a good source of complex carbohydrates. They can be incorporated into meals in a variety of ways and can help to ensure a balanced and nutritious vegan diet.

Frequently asked questions