Vegan Diets: Healthy Eating And Nutritional Balance

A vegan diet is one that contains only plant-based foods and no animal products. The diet is considered to be higher in fibre and lower in cholesterol, protein, calcium and salt than an omnivorous diet. However, there are misconceptions and concerns around cutting out meat, fish, eggs and dairy completely from our diets.

One common concern is whether a vegan diet provides enough vitamin B12. B12 is found in meat, fish, eggs and dairy, but not in fruit or vegetables. A B12 deficiency can lead to neurological symptoms such as numbness.

Another common concern is whether a vegan diet provides enough protein. However, this isn't cause for concern as protein is found in many foods.

A well-planned vegan diet can be one of the healthiest diets, but it can be very restrictive and careful planning is needed to ensure you get all the nutrients you need.

Getting enough vitamin B12

Vitamin B12 is essential for cell growth and a healthy nervous system. It is naturally found in animal products, such as meat, dairy, and eggs, and is not produced by plants. As a result, vegans must be mindful of their B12 intake to avoid a deficiency, which can lead to serious health issues such as pernicious anaemia, neurological disorders, and nerve damage.

There are several ways for vegans to ensure they are getting enough vitamin B12. Firstly, they can consume fortified foods, such as plant-based milk, breakfast cereals, and nutritional yeast. These foods have vitamin B12 added to them, making them a good source of the vitamin for vegans. It is important to read labels carefully to ensure the products are fortified with B12, as not all are.

Another option is to take a vitamin B12 supplement. Supplements come in the form of capsules or injections and can be purchased online or from health stores.

In addition to fortified foods and supplements, there are some natural vegan sources of vitamin B12. These include nutritional yeast, yeast spreads, certain mushrooms (particularly shitake), and some algae, such as nori. However, it is important to note that the levels of B12 in these foods are relatively low, so larger quantities would need to be consumed to meet the daily requirements.

The recommended daily intake of vitamin B12 for adults is 2.4 micrograms. However, this amount varies depending on age, with children requiring less. For example, toddlers between one and three years old need only 0.9 micrograms per day, while infants between seven and 12 months require just 0.5 micrograms. Pregnant women have a higher requirement of 2.6 micrograms per day, and breastfeeding women need 2.8 micrograms.

It is important for vegans to be mindful of their B12 intake and to include good sources of this vitamin in their diet to maintain optimal health.

Getting enough protein

Protein is a macronutrient that helps the body build muscle and bone and get oxygen into the blood. It is made of chains of 20 amino acids, which the body rearranges to form the protein it needs. Animal protein is considered complete, meaning it contains all the essential amino acids. However, a vegan diet can still provide all the amino acids, just from a variety of plant sources.

High-Protein Vegan Foods

• Legumes: Beans, lentils, and peas are great options, with 10–20 grams of protein per cooked cup. They are also excellent sources of fibre, slowly digested carbs, iron, folate, calcium, potassium, zinc, and antioxidants.
• Nuts and seeds: A 1-ounce (28-gram) serving of nuts or seeds contains 5–12 grams of protein, making them a good alternative to animal products. They are also great sources of iron, fibre, magnesium, zinc, selenium, vitamin E, and antioxidants.
• Hemp, flax, and chia seeds: These seeds contain larger amounts of protein than most other seeds. One ounce (28 grams) of hemp seeds contains 9 grams of complete, easily digestible protein.
• Minimally processed meat substitutes: Tofu and tempeh are made from soybeans and contain 9–20 grams of protein per 3.5-ounce (100-gram) portion. They are also good sources of iron and calcium. Seitan is another popular meat alternative, providing about 18 grams of protein per 3.5 ounces (100 grams).
• Whole grains, cereals, and pseudocereals: These are good sources of complex carbs, fibre, and iron, as well as B vitamins, magnesium, phosphorus, zinc, and selenium. Some high-protein options include spelt, teff, amaranth, and quinoa.
• Nutritional yeast: One ounce (28 grams) contains approximately 16 grams of protein and 6 grams of fibre. It is also commonly fortified with B vitamins, including vitamin B12.

Tips for Getting Enough Protein

• Eat a variety of plant foods: No single plant source contains all 20 amino acids, so it's important to eat a variety of plant-based proteins to get all the essential amino acids.
• Proper preparation of legumes: Soaking, fermenting, or cooking legumes can decrease the amounts of antinutrients, which can reduce mineral absorption, and increase nutrient absorption.
• Combine legumes with vitamin C-rich foods: Eating legumes with vitamin C-rich fruits and vegetables can increase iron absorption.
• Fortified foods: Choose fortified plant-based milks and yogurts to increase your protein intake, especially those made from soy or hemp. Fortified nutritional yeast is also a good source of vitamin B12.
• Supplements: If you are unable to get enough protein from your diet, consider taking supplements, especially vitamin B12, which is mainly found in animal foods.

Getting enough calcium

Calcium is a key mineral for human health, and vegans can ensure they are getting enough of it in their diets by consuming certain plant-based foods.

The recommended daily calcium intake for adults is 525 mg per day. Calcium-fortified plant milks and yogurts are a good source of calcium for vegans, and can be made from soy or hemp. Coconut, almond, rice, and oat milks are lower in protein, but are still good options. Calcium-fortified plant milks and yogurts are usually also fortified with vitamin D, which helps the body absorb calcium.

Tofu and tempeh are also good sources of calcium, as well as protein and iron. Fermentation can help reduce the antinutrients in soybeans, which may increase the amount of nutrients the body can absorb from tempeh. However, vegans should not rely on tempeh as their only source of vitamin B12, as it is unclear whether the type of B12 in tempeh is active in humans.

Seitan is another meat alternative that is rich in calcium, as well as protein, iron, and calcium. However, people with celiac disease or gluten sensitivity should avoid seitan due to its high gluten content.

Some green vegetables are also good sources of calcium, including broccoli, kale, spring greens, and cabbage.

In addition to consuming calcium-rich foods, it is important for vegans to avoid consuming calcium with foods that are high in oxalate, as this can reduce calcium absorption.

Getting enough iron

Iron is a necessary nutrient for many bodily functions. It is found in either heme or non-heme forms: heme comes from animal products and is generally easier for the body to absorb, while non-heme comes from plants and is not as easily absorbed. The recommended dietary allowance (RDA) for males and females varies between 8 and 18 milligrams (mg) of iron per day, depending on age and sex. However, for vegans, the RDA is 1.8 times higher (14.4-32.4 mg daily) because non-heme iron from plants is not absorbed as well as heme iron.

• Include good sources of non-heme iron in your diet, such as beans, legumes, soybeans, tofu, lentils, dried beans, dried fruits, nuts, seeds, wholegrain cereals, and breads.
• Pair high-iron foods with ingredients that are high in vitamin C, as this will enhance your body's ability to absorb iron. Some examples include citrus fruits, red or green bell peppers, kiwi, strawberries, tomatoes, cantaloupe, and papaya.
• Avoid consuming coffee, tea (even decaffeinated), and soda with meals, as these can reduce iron absorption.
• Soak, sprout, and ferment grains and legumes to improve iron absorption by lowering the amount of phytates naturally present in these foods.
• Cook meals in a cast-iron pan, as this may provide more iron than using non-iron cookware.
• Consume lysine-rich foods like legumes and quinoa, which are rich in the amino acid lysine and may increase iron absorption.

It is important to note that while vegans may need to be more mindful of their iron intake, they are no more likely to develop iron deficiency anemia than the general population. This is because a vegan diet is typically high in vitamin C, which improves the absorption of non-heme iron.

Getting enough omega-3 fatty acids

Omega-3 fatty acids are important for maintaining heart and brain health, reducing inflammation, decreasing blood triglycerides, and reducing the risk of dementia. While the most well-known sources of omega-3 fatty acids are fish oil and fatty fish, such as salmon, trout, and tuna, there are plenty of vegan sources of omega-3 fatty acids.

Of the three main types of omega-3 fatty acids, plant foods typically contain only alpha-linolenic acid (ALA). ALA is not as active in the body and must be converted into two other forms of omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—to provide the same health benefits. The body's ability to convert ALA is limited, so it is important for vegans to eat plenty of ALA-rich foods.

• Chia seeds are a great plant-based source of ALA omega-3 fatty acids. They also provide a good dose of fibre and protein. Just one ounce (28 grams) of chia seeds far exceeds the daily recommended intake of omega-3 fatty acids. Chia seeds can be added to yogurts, smoothies, or sprinkled on top of salads. Ground chia seeds can also be used as a vegan substitute for eggs.
• 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 EPA and DHA. Algal oil supplements are easy to find in most pharmacies and can be added to drinks or smoothies.
• Hemp seeds are composed of about 30% oil and contain a good amount of omega-3s, as well as protein, magnesium, iron, and zinc. Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA. Hemp seeds can be sprinkled on top of yogurt or mixed into a smoothie. Hemp seed oil can also be consumed to provide a concentrated dose of omega-3 fatty acids.
• Walnuts are loaded with healthy fats and ALA omega-3 fatty acids. Just one ounce (28 grams) of walnuts contains 2,570 mg of ALA, more than the daily recommended intake. Walnuts can be added to homemade granola or cereal, sprinkled on top of yogurt, or enjoyed as a snack.
• Flaxseed is a great source of omega-3s and also provides fibre, protein, magnesium, and manganese. One tablespoon (10 grams) of whole flaxseed contains 2,350 mg of ALA omega-3 fatty acids, surpassing the daily recommended amount. Flaxseed can be added to smoothies or used as an egg substitute in baked goods.
• Perilla oil, derived from perilla seeds, is often used in Korean cuisine. It is a good source of omega-3 fatty acids, with ALA making up an estimated 64% of this 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. Perilla oil is also available in capsule form.
• Seaweed and algae are rich in omega-3 fats and are one of the only plant-based sources of EPA and DHA omega-3s. They can be used to make homemade sushi rolls or added to smoothies in powder form without altering the flavour.

Frequently asked questions