Vegan Diets: Essential Nutrients Missing And How To Get Them

what essential nutrients are missing from a vegan diet

A vegan diet can be very healthy, but it may not contain all the necessary nutrients. Vegans are at risk of not getting enough vitamin B12, vitamin D, iodine, omega-3 fatty acids, calcium, iron, and zinc. Vitamin B12 is almost exclusively found in animal-sourced foods, and vitamin D3, the type of vitamin D found in animal-sourced foods, is more effective at raising blood levels of vitamin D than the plant form of vitamin D. Omega-3 fatty acids are mainly found in fatty fish and fish oil, and while they can be made from the omega-3 fatty acid ALA, which is found in high amounts in flaxseeds, chia seeds, and walnuts, the conversion of ALA to DHA is very inefficient. Iodine is more commonly found in animal food products, and vegans may also have a harder time getting enough protein and amino acids, especially leucine, lysine, and sulfur-containing amino acids such as methionine.

Characteristics	Values
Vitamin B12	Vital for cell division, carbon metabolism, and nervous system maintenance.
Vitamin D3	Essential for bone health.
DHA	Essential omega-3 fatty acid that’s important for normal brain development and function.
Heme iron	Found only in meat, especially red meat, and is more easily absorbed than non-heme iron.
Taurine	A sulfur compound found in body tissues, including the brain, heart, and kidneys.
Carnosine	An antioxidant that’s concentrated in the muscles and brain and is associated with longevity.
Glycine	An amino acid with a long list of benefits.
Creatine	A molecule found in animal foods that plays an important role in brain and muscle function.
Choline	An essential nutrient needed for brain function, cell transmission, and metabolism.
Calcium	An important mineral for bone health and muscle functioning.
Iodine	An important micronutrient needed for all stages of life.
Selenium	Plays a role in thyroid and reproductive function and has antioxidant and anti-inflammatory effects.
Zinc	Important for immune system function, protein synthesis, and more.

Vitamin B12

Some plant foods that naturally contain trace amounts of bioactive vitamin B12 include nori seaweed, tempeh (a fermented soy product), and spirulina. However, spirulina offers only pseudovitamin B12, which is not biologically available and cannot be absorbed by the body. Nori seaweed is considered the most suitable source of vitamin B12 for vegans, but it doesn't provide a sufficient amount on its own.

Vegan-friendly vitamin B12 supplements can be purchased locally or online.

Vegan Gas: How Long Before You're Comfortable?

You may want to see also

Vitamin D3

Vitamin D is found in two forms in food: ergocalciferol (D2) and cholecalciferol (D3). The former is found in plants, while the latter is found in animal-based foods. Cholecalciferol is more effective at raising blood levels of vitamin D than ergocalciferol.

The best sources of vitamin D3 are fatty fish and egg yolks. Other sources include supplements, cod liver oil, or enriched foods like milk or cereals.

Since the main dietary sources of vitamin D3 are not plant-based, vegans may be at a higher risk of deficiency, especially during winter in countries far from the equator. Deficiency in vitamin D is linked to an increased risk of osteoporosis, multiple sclerosis, impaired brain function, and muscle wasting.

Vegan vitamin D3 supplements made from lichen are available.

Veganism and Diet Cola: A Healthy Match?

You may want to see also

Omega-3 fatty acids

The Importance of Omega-3s for Physical and Mental Health

According to studies, omega-3 fatty acids are also essential for brain development, functioning, and ageing. They make up about 20% of the brain's overall weight, and an omega-3 deficiency has been linked to an increased risk of developing mental health conditions such as attention deficit hyperactivity disorder (ADHD). Additionally, increasing omega-3 intake may positively affect neurodegenerative disorders like Alzheimer's disease.

Meeting Your Omega-3 Needs on a Vegan Diet

For those following a vegan diet, meeting omega-3 requirements can be challenging since the most well-known sources of EPA and DHA are fish and fish oil. However, it is still possible to obtain sufficient omega-3s through a vegan diet.

Plant-Based Sources of Omega-3s

While plant-based sources typically contain only ALA, there are some vegan options that provide EPA and DHA as well:

Seaweed and algae are one of the few plant foods containing both DHA and EPA. Nori, spirulina, and chlorella are different forms of algae that offer health benefits and are suitable for vegans.
Chia seeds are an excellent plant-based source of ALA and also provide fibre and protein.
Walnuts are rich in healthy fats and ALA, and studies suggest they may improve brain health.
Hemp seeds contain a good amount of omega-3s and are also a source of protein, magnesium, iron, and zinc.
Flaxseeds are a nutritional powerhouse, offering fibre, protein, magnesium, and manganese, in addition to omega-3s.
Perilla oil, often used in Korean cuisine, is derived from perilla seeds and is a good source of ALA.

Omega-3 Supplements

If meeting your omega-3 requirements through diet alone proves difficult, supplements can help fill the gap. For vegans, algae oils are an excellent source of omega-3s, providing DHA and EPA. However, keep in mind that plant-based supplements may contain gelatin and are not suitable for vegans. Always read the supplement labels carefully.

Final Thoughts

A healthy diet includes a balance of the three types of omega-3 fatty acids: DHA, EPA, and ALA. While it may take a bit more planning and effort, vegans can certainly meet their omega-3 requirements and enjoy the physical and mental health benefits that these essential fatty acids provide.

Cats Need Meat: Vegan Diets Are Unhealthy for Felines

You may want to see also

Iron

The Recommended Dietary Allowance (RDA) for iron is higher for those on a plant-based diet. Adult males typically require around 8 mg of iron per day, while adult females require around 18 mg. However, as non-heme iron is harder to absorb, people with vegan diets require around twice these amounts.

To meet the RDA for iron, vegans can include the following iron-rich plant foods in their diet:

Beans
Lentils
Tofu
Tempeh
Edamame
Soy milk
Dried fruits, such as raisins
Iron-fortified cereals

Additionally, eating vitamin C-rich foods along with iron-containing plant foods can help increase the absorption of non-heme iron.

Vegan Diets: Battling Depression and Anxiety

You may want to see also

Calcium

While calcium can be found in vegetables and legumes such as broccoli, soybeans, spinach, and other leafy greens, vegans may not get enough of this mineral. This is because many plant-based foods that contain calcium also contain oxalate and phytate, which inhibit calcium absorption.

The daily recommended amount of calcium for American adults is between 1000 and 1300 mg. Vegans typically consume about 500-600 mg of calcium per day, which is significantly lower than the recommended amount.

To ensure adequate calcium intake, vegans should include calcium-fortified foods in their diet, such as fortified plant milk. They can also consume calcium-rich plant foods like broccoli, soybeans, spinach, and other leafy greens. However, it is important to note that the calcium in these foods may not be as bioavailable due to the presence of oxalate and phytate.

Additionally, vitamin D is essential for calcium absorption, so it is important for vegans to get enough vitamin D through sun exposure or supplements.