Vegan Diet: Essential Nutrients You Need To Know

Vegans eat a plant-based diet, avoiding all animal products and byproducts. This means no meat, fish, eggs, or dairy, as well as other animal-derived ingredients such as honey, casein, and gelatin. A vegan diet can be very nutritious, but there are some potential risks due to the exclusion of certain nutrients. Vegans may need to supplement their diets with vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium, zinc, and iodine. A well-planned vegan diet that includes nutrient-rich whole foods and fortified foods can help provide adequate nutrient levels.

Calcium-rich foods

Calcium is an important mineral at every life stage. It is well known for its role in building and maintaining strong bones and teeth, but it is also required for blood clotting and regulating muscle contractions, including that of the heart.

While dairy is often thought of as the main source of calcium, there are plenty of calcium-rich plant foods that can be incorporated into a vegan diet.

Fortified Plant-Based Milk and Yogurt Alternatives

Many plant-based milk and yogurt alternatives are fortified with calcium. A 200ml portion of fortified milk alternatives, such as almond, soya, oat, or coconut milk, typically provides around 240mg of calcium. Similarly, a 125g portion of fortified plant-based yogurt, such as soya or coconut yogurt, can provide up to 150mg of calcium.

Green Leafy Vegetables

Green leafy vegetables are a good source of calcium, but it is important to note that the calcium in these vegetables is less bioavailable. Some options include turnip greens, mustard greens, purple sprouting broccoli, spring greens, Brussels sprouts, broccoli, cabbage, and okra. Spinach is also a good source of calcium, but the body cannot digest all of it.

Beans, Peas, and Lentils

In addition to being rich in fiber and protein, beans, peas, and lentils are good sources of calcium. White beans (navy beans), kidney beans, and chickpeas are particularly high in calcium. Soaking, sprouting, and fermenting beans and lentils can reduce antinutrient levels and make the calcium more absorbable.

Nuts and Seeds

Nuts and seeds can be a useful source of calcium. Almonds are especially rich, providing 72-75mg per 30g serving. Other options include hazelnuts, sesame seeds, sunflower seeds, and pumpkin seeds. Tahini, a butter made from sesame seeds, is also a good source of calcium.

Breads and Dried Herbs

In the UK, white and brown breads are required by law to be fortified with calcium. A slice of wheatgerm bread can provide up to 170mg of calcium, while malted wheat bread, seeded bread, and wholemeal bread also contain significant amounts. Dried herbs, such as marjoram, mixed herbs, and oregano, are also a good way to boost calcium intake.

Tofu and Other Soy Products

Tofu, tempeh, and edamame are all good sources of calcium. Tofu, when processed with calcium or nigari, can provide up to 350mg per 100g serving. Soybeans are naturally rich in calcium, and foods made from soybeans, such as tempeh and natto, are also good sources.

Fortified Foods and Drinks

Some foods and drinks have calcium added during the manufacturing process. These can be a good way to increase calcium intake. Examples include fortified orange juice, plant yogurts, and some types of cereal and flour.

Blackstrap Molasses

Blackstrap molasses is a sweetener that also contains several vitamins and minerals, including calcium. A tablespoon of blackstrap molasses provides 191mg of calcium. However, it is high in sugar and should be consumed in moderation.

Vitamin D sources

Vitamin D is important for bone health, as it helps control the amount of calcium and phosphate in the body. It also plays a role in muscle function and immune system support.

Vitamin D is unique in that it can be ingested through food sources or made by the body when the skin is exposed to sunlight. However, it can be challenging for vegans to get enough vitamin D, as many of the foods highest in vitamin D are not vegan-friendly.

• Fortified foods: Many breakfast cereals, plant-based milk alternatives (such as soy, almond, and rice milk), and orange juice are fortified with vitamin D. Check the labels to ensure the vitamin D used is not of animal origin.
• Sun exposure: Spending time in the sun can help the body produce vitamin D. The recommended amount of sun exposure varies depending on factors such as skin tone and age. For most people, 10 to 30 minutes in the sun three times a week is sufficient. However, it is important to cover up or protect your skin before it starts to burn, and be aware that too much sun exposure can be harmful.
• Mushrooms: Mushrooms are one of the only non-animal sources of vitamin D. Mushrooms exposed to ultraviolet light when growing contain a significant amount of vitamin D.
• Vitamin D supplements: Taking a vitamin D supplement is another option for vegans to boost their intake. Look for vegan-friendly supplements, as not all vitamin D supplements are suitable for vegans. Vitamin D3 supplements, for example, are sometimes derived from animal by-products, but you can find plant-based options derived from lichen.

It is recommended that you consult with a healthcare professional before starting any new supplement regimen.

Vitamin B12 sources

Vitamin B12 is crucial for the body's overall health and functioning. It is required for the production of red blood cells, the protection of the nervous system, DNA synthesis, energy metabolism, and the maintenance of cardiovascular, skin, hair, nail, and digestive health.

Vitamin B12 is mainly found in animal-based foods, such as meat, fish, eggs, and dairy products. Vegans, therefore, need to be mindful of their B12 intake and consider supplementation if they are not regularly consuming B12-rich foods.

Fortified Foods

Many plant-based foods are fortified with B12, including fortified plant-based milk (soy, almond, rice milk), breakfast cereals, nutritional yeast, and meat substitutes. Fortified foods are considered the most efficient and reliable food sources of vitamin B12. Always check the product labels to ensure they are fortified with B12.

Nutritional Yeast

Nutritional yeast is often used as a cheese substitute in vegan dishes and is an excellent source of B12 when fortified. It is also a good source of protein, vitamins, minerals, and fiber. Nutritional yeast has a strong, nutty flavor and can be easily added to various dishes, such as pasta, popcorn, salads, or used in vegan cheese sauces.

Shiitake Mushrooms

Shiitake mushrooms are a great vegan source of B12. The B12 content can vary, but they generally meet daily requirements. Consuming 100g (dry weight) of shiitake mushrooms provides an average of 5.61 mcg of B12.

Tempeh

Tempeh is made from fermented soybeans, and while its B12 content is typically low, it can still be a good source of this vitamin. B12 levels in tempeh can range from 0.7 mcg to 8.0 mcg per 100g.

Algae or Seaweed

Algae can be a good vegan source of B12, but it is important to note that not all types of algae are suitable. Research on algae as a B12 source is still in its early stages, and some algae supplements contain a form of B12 that is inactive in humans. Dried green laver (Enteromorpha sp.) and purple laver (Porphyra sp.) are two types of algae that have been found to contain significant amounts of vitamin B12.

While it is possible for vegans to get enough vitamin B12 through diet alone, it requires conscious effort and attention to dietary choices. Supplementation is often recommended for vegans to ensure they are meeting their B12 requirements, as a deficiency can lead to health issues such as anemia, neurological problems, mood disorders, cognitive decline, and increased risk of cardiovascular issues.

Omega-3 fatty acids

Essential Omega-3 Fatty Acids

Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, meaning your body cannot produce it and it must be obtained from your diet. Plant foods that contain ALA include:

• Flax seeds
• Chia seeds
• Walnuts
• Hemp seeds
• Soybeans
• Perilla seeds
• Canola oil
• Beans

Long-Chain Omega-3 Fatty Acids

The body can make long-chain omega-3 fatty acids from ALA. This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are mostly found in animal products like fatty fish and fish oil, but vegans can obtain them from algal oil, a type of oil derived from algae.

Omega-3 Deficiency

Vegans tend to have lower blood and tissue levels of long-chain omega-3 fatty acids, so they may benefit from supplementing with EPA and DHA. However, most people following plant-based diets have no problem getting enough omega-3s in their diets. One study found that people who follow vegan diets, on average, have intakes above the recommended amounts for omega-3 fats.

Omega-6 to Omega-3 Ratio

In addition to ensuring adequate intake of omega-3 fatty acids, it is important to maintain a balanced ratio of omega-6 to omega-3 fatty acids. A diet low in omega-3s but high in omega-6s can increase inflammation and the risk of disease. The desired ratio of omega-6 to omega-3 is 4:1, but most Americans consume a ratio of 20:1 due to the high amounts of omega-6 fatty acids in processed and fast foods, as well as foods containing safflower oil, sunflower oil, corn oil, and soybean oil. Therefore, a vegan diet that focuses on whole, plant-based foods may help improve this ratio.

Iron-rich foods

Iron is a vital nutrient for the body, and a deficiency can lead to low energy, breathlessness, headaches, irritability, dizziness, or anemia. It is important to note that iron from plant-based foods is not as easily absorbed by the body as iron from meat. As a result, vegans are often recommended to consume 1.8 times the usual recommended dietary allowance (RDA).

Legumes

Legumes, including beans, peas, and lentils, are excellent sources of iron. Out of these, lentils contain the highest amount of iron, with 6.6 mg per cooked cup. Chickpeas, navy beans, white beans, kidney beans, and black-eyed peas are also good sources, and they provide other nutrients like folate and dietary fiber.

Soy-based Proteins

Soy-based proteins like tofu and tempeh contain decent amounts of iron. A cup of raw, crumbled tempeh provides 4.48 mg 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 in this category. Snacking on a handful of unsalted, unroasted nuts or seeds is a great way to get your daily iron intake. These nuts and seeds can also be enjoyed in the form of nut butter.

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 mg per cooked cup. Cooking these greens helps unlock the maximum amount of iron, and you can use either fresh or frozen varieties.

Cruciferous Vegetables

Adding cruciferous vegetables like broccoli, cabbage, and Brussels sprouts to your diet will provide a good source of iron, along with dietary fiber, vitamins, minerals, and antioxidants. A cup of raw broccoli, shredded raw cabbage, or cooked Brussels sprouts will give you between 0.5 to 1.9 mg of iron.

Potatoes

Potatoes, especially when unpeeled, are a good source of iron. One medium unpeeled potato contains around 1.7 mg of iron, which is nine percent of your daily value.

Dried Fruits

Dried fruits like figs, dates, raisins, prunes, and apricots are surprisingly good sources of iron. Half a cup of deglet noor dates contains 0.8 mg of iron, while the same amount of figs contains 1.5 mg. A few tablespoons of raisins in your oatmeal or cereal will also boost your iron intake, as a half-cup contains 2 mg.

Whole Grains

Whole grains like oats, spelt, quinoa, and long-grain brown rice are good sources of iron, providing between 1.1 to 3.2 mg per cooked cup.

Enriched Bread and Pasta

Some enriched bread and pasta products contain added iron. Reading the nutrition information on the packaging will help you identify these iron-fortified options. For example, a pack of enriched spaghetti may offer 4.1 mg of iron.

Other Vegan Sources

Other vegan sources of iron include some plant-based meats, dark chocolate (at least 45% cacao), blackstrap molasses, and certain mushrooms like white button and enoki mushrooms.

Frequently asked questions