Vegan Diets: The Essential Nutrients You Need

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and sometimes honey. Vegans may also avoid wearing clothes made from animal products, such as leather, and using products tested on animals.

A well-planned vegan diet can be very nutritious and provide all the nutrients you need. However, it's important to be aware of certain nutrients that may be lacking in a vegan diet and ensure you're getting enough of them. These include protein, calcium, iron, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.

Vegan diets are often associated with various health benefits, such as improved blood sugar control, heart health, and weight loss. They are also better for the environment, as research shows that a vegan diet has a much lower impact on Earth's climate than a diet that includes animal products.

However, it's crucial for vegans to carefully plan their meals to ensure they're getting all the necessary nutrients and not relying too heavily on processed vegan foods, which can be high in salt, sugar, and unhealthy fats.

Getting enough calcium

Calcium is an important nutrient for bone health, nerve and muscle function, and blood clotting. Vegans can get calcium from calcium-set tofu, fortified plant-based milk and yoghurt, leafy greens (such as kale and pak choi), and nuts and seeds (like chia seeds and almonds).

The recommended daily intake of calcium for most adults is 1,000 mg per day, increasing to 1,200 mg per day for adults over 50 years old. Vegans should aim to consume at least 525 mg of calcium per day to maintain bone health and avoid an increased risk of bone fractures.

• Include calcium-rich foods in your meals and snacks:
• Calcium-set tofu is a great source of protein and calcium. It can be used as a meat replacement in dishes like stir-fries, curries, and salads.
• Fortified plant-based milk and yoghurt are excellent sources of calcium and often contain added vitamins and minerals like vitamin D and B12. Look for unsweetened varieties to minimise added sugars.
• Leafy greens such as kale, pak choi, bok choy, spinach, mustard greens, turnip greens, and watercress are good sources of calcium and other essential nutrients.
• Nuts and seeds, especially chia seeds and almonds, provide a good amount of calcium along with healthy fats and fibre.
• Try making your own plant-based milk and yoghurt:
• Making your own plant-based milk and yoghurt allows you to control the ingredients and ensure they are fortified with calcium. You can find many recipes online that use nuts, seeds, or grains as a base.
• Choose calcium-rich vegan cheese and butter alternatives:
• When selecting vegan cheese and butter, look for products that are fortified with calcium. These can be great additions to sandwiches, crackers, or as toppings for vegetables and pasta dishes.
• Include calcium-rich legumes:
• Legumes such as chickpeas, beans, and lentils are not only excellent sources of protein but also contain calcium. Remember to soak, ferment, or cook legumes properly to reduce antinutrients that can hinder mineral absorption.
• Use calcium-fortified orange juice:
• Fortified orange juice can be a good way to boost your calcium intake, especially if you find it challenging to get enough calcium from food sources alone.

Ensuring sufficient vitamin B12 intake

Fortified Foods

Vitamin B12 is often added to breakfast cereals, plant-based milk, and nutritional yeast. Including these fortified foods in your diet is an effective way to increase your vitamin B12 intake. Check the labels of products to identify those that are fortified with vitamin B12.

Nutritional Yeast

Nutritional yeast is a deactivated strain of yeast that is commonly fortified with vitamin B12. It is available in most supermarkets and health food stores, typically in the form of yellow powder or flakes. One ounce (28 grams) of nutritional yeast provides approximately 16 grams of protein and 6 grams of fibre, in addition to vitamin B12.

Plant-Based Sources

Some plant-based sources of vitamin B12 include seaweed, spirulina, and chlorella. Seaweed is a rare plant food that contains DHA, an essential fatty acid with numerous health benefits. Spirulina and chlorella are types of algae that are good sources of complete protein. However, it is important to note that the form of vitamin B12 found in these plant sources may not be active in humans, so relying solely on these sources may not be sufficient.

Supplements

If you find it challenging to meet your daily vitamin B12 requirements through diet alone, supplements can be a reliable option. Consult a healthcare professional to determine if supplements are appropriate for your needs and to recommend specific products.

Combination with Vitamin C

To enhance the absorption of vitamin B12, combine it with foods rich in vitamin C. For example, you could pair iron-rich lentils with peppers to optimise your body's ability to absorb these essential nutrients.

Getting enough iron

Iron is an important nutrient to focus on when following a vegan diet. Iron is important for blood health and energy levels. While plants are a good source of iron, it is worth noting that iron absorption from plants is lower than from animal sources.

There are a number of ways to increase your absorption of iron from plant sources. Firstly, you can combine plant sources of iron with foods rich in vitamin C. For example, you could eat iron-rich lentils with peppers. You could also try fermenting, sprouting, and cooking iron-rich foods. Using iron cast pots and pans for cooking can also increase the amount of iron in your food.

Good plant-based sources of iron include:

• Beans and dark, leafy greens
• Fortified breads and cereals
• Soybeans
• Dark, leafy greens such as spinach, kale, watercress, and mustard greens
• Rice
• Pasta

Omega-3 fatty acids

Sources of Omega-3s for Vegans

The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While DHA and EPA are commonly found in fish and seafood, plant sources—such as chia seeds, hemp seeds, and walnuts—are typically higher in ALA. However, the body can convert ALA to EPA and DHA, although the conversion rate is less than 15%.

For vegans, it is important to include plenty of ALA-rich foods in their diet to meet their omega-3 needs. Some plant-based sources of ALA include:

• Chia seeds
• Hemp seeds
• Flaxseeds
• Walnuts
• Edamame (soybeans)
• Seaweed
• Algae

In addition to whole food sources, vegans can also consider taking an algae oil supplement, which provides a direct source of EPA and DHA. This may be a safer way to ensure adequate intake of these important fatty acids.

Health Benefits of Omega-3s

• Reducing inflammation
• Decreasing blood triglycerides
• Reducing the risk of dementia and other forms of cognitive decline
• Supporting heart health by reducing the risk of high blood pressure and cholesterol
• Improving arthritis symptoms, such as pain, joint swelling, and morning stiffness
• Lowering the risk of developing type 2 diabetes
• Benefiting kidney function

Including Omega-3s in a Vegan Diet

To ensure adequate intake of omega-3 fatty acids on a vegan diet, it is recommended to include a variety of omega-3-rich plant foods. Here are some tips for including omega-3s in a vegan diet:

• Use ground flaxseeds or chia seeds as an egg substitute in baking
• Sprinkle chia seeds on salads, yogurts, or smoothies
• Include walnuts in granola, cereal, or salads
• Snack on edamame beans, either steamed or boiled
• Add seaweed to sushi or use dried seaweed as a crispy snack
• Take an algae oil supplement, especially if you are concerned about not getting enough EPA and DHA from your diet

The importance of whole foods

Whole foods form the basis of a healthy vegan diet. A whole food vegan diet is based on a wide variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.

Whole foods are important in a vegan diet because they provide essential nutrients that may otherwise be lacking. For example, beans, lentils, and peas are great plant-based sources of protein, containing 10-20 grams per cooked cup. They are also excellent sources of fibre, slowly digested carbs, iron, folate, calcium, potassium, zinc, and antioxidants.

Nuts and seeds are also nutrient-dense, providing good amounts of protein, iron, fibre, magnesium, zinc, selenium, vitamin E, and antioxidants.

Whole grains, cereals, and pseudocereals are good sources of complex carbs, fibre, and iron, as well as B vitamins, magnesium, phosphorus, zinc, and selenium. Some ancient grains like spelt and teff are also high in protein.

Fruits and vegetables are, of course, essential in any healthy diet, providing vitamins and minerals, as well as fibre, which is often lacking in Western diets.

By focusing on whole foods, vegans can ensure they are consuming a nutritionally adequate diet that provides all the necessary protein, vitamins, minerals, healthy fats, and antioxidants required for optimal health.

However, it is worth noting that some nutrients, such as vitamin B12, vitamin D, calcium, and omega-3 fatty acids, may still be lacking in a vegan diet, even with a focus on whole foods. This is where supplementation or the inclusion of fortified foods may be beneficial.

Frequently asked questions