Leena Watts
A vegan diet is based on plants and foods made from plants, including vegetables, grains, nuts, and fruits. While a well-planned vegan diet can be healthy, there are a few vitamins and nutrients that are either difficult or impossible to get in adequate amounts from plant-based sources alone. These include vitamin B12, vitamin D3, DHA, heme iron, and creatine. For example, vitamin B12 is found primarily in animal-sourced foods, and vitamin D3 is derived from animal-based foods or produced by the body when exposed to sunlight. As a result, vegans may need to supplement their diets with these vitamins to ensure adequate intake and maintain health.
| Characteristics | Values |
|---|---|
| Vitamin B12 | Found in animal-based foods, fortified foods, and supplements |
| Vitamin D3 | Found in animal-based foods, fortified foods, and supplements |
| Vitamin A | Found in animal-based foods, fortified foods, and supplements |
| EPA and DHA | Found in certain algae and animal foods |
| Heme iron | Found in meat, especially red meat |
| Carnosine | Found in animal-based foods |
| Taurine | Found in animal-sourced foods and synthetic supplement form |
| Zinc | Found in animal-based sources and plant-based products |
What You'll Learn
Vitamin B12
Some plant foods naturally contain trace amounts of bioactive vitamin B12, including nori seaweed, tempeh (a fermented soy product), and edible dried seaweed (used to make sushi rolls). However, these sources do not provide sufficient amounts of vitamin B12 to meet daily requirements.
For this reason, people following a vegan diet must take supplements or eat fortified foods to ensure they are getting enough vitamin B12. Fortified foods that contain vitamin B12 include enriched yeast extracts, breakfast cereals, and unsweetened soya drinks.
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Vitamin D3
The body needs vitamin D3 to regulate calcium and phosphate levels. These nutrients are crucial for maintaining healthy bones, teeth, and muscles. Deficiency in vitamin D3 has been linked to an increased risk of osteoporosis, multiple sclerosis, impaired brain function, and muscle wasting.
If you follow a plant-based diet, you can still ensure adequate vitamin D3 intake by consuming fortified foods or taking supplements. Vitamin D3 supplements derived from lichen provide a vegan-friendly option. Exposing mushrooms to controlled UV light is another way to boost their vitamin D3 content.
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Vitamin A
The body can convert beta-carotene into vitamin A, so there is no need to consume preformed vitamin A. Beta-carotene is found in orange and yellow vegetables and fruits, such as carrots, root vegetables, squash, and melons. Dark leafy green vegetables are also high in vitamin A.
Plant-based sources of vitamin A are less toxic to the body than animal-based sources. They are also a better source of the vitamin, as they don't have the inflammatory properties that dairy and animal foods do.
Vegans should eat at least two servings of vitamin A-rich foods daily. It is best to consume these foods together with some nuts or seeds for optimal absorption, as vitamin A is fat-soluble.
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DHA
Vegans can obtain DHA by taking supplements in the form of algal oil, derived from microalgae. These supplements are available in specialty stores and online.
It is worth noting that while DHA is important, it is not the only source of omega-3 fatty acids. Plant-based sources of omega-3 include walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed, and certain types of beans and green leafy vegetables.
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Heme iron
The iron found in plant-based foods is called non-heme iron, and it is not as easily absorbed by the body. Heme iron is absorbed and utilised by our bodies three to four times more efficiently than non-heme iron. This means that those following a plant-based diet may need to consume nearly twice as much iron as those who eat meat to absorb the same amount.
The recommended daily intake of iron varies depending on age, gender, and health status. For example, the German Society of Nutrition recommends 0.5-8mg/day for babies, 15mg/day for women, and 10-12mg/day for men. However, it is important to note that these values may differ depending on the source of information.
Certain groups, such as babies, infants, and pregnant women, are at a higher risk of developing iron-deficiency anaemia. As a result, it is crucial to pay close attention to their iron and vitamin C intake if they are following a plant-based diet. Vitamin C helps improve the absorption of non-heme iron.
While it is important to ensure adequate iron intake, excessively increasing your absorption of heme iron can lead to problems such as inflammation and DNA damage due to the production of a dangerous free radical called hydroxyl. Therefore, it is all about finding the right balance between consuming animal-based and plant-based sources of iron.
In conclusion, heme iron is a vital mineral, especially for those following a plant-based diet, as they may need to consume more to compensate for the lower absorption rate of non-heme iron. However, it is important to be mindful of the potential health risks associated with excessive heme iron intake and to ensure a balanced diet that includes a variety of iron sources.
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Frequently asked questions
There are two vitamins that cannot be consumed through a plant-based diet: vitamin B12 and vitamin D3.
Vitamin B12, or cobalamin, is important for the production and maintenance of the protective myelin sheath around nerve cells, which means it is critical for the functioning of the nervous system.
Vitamin D3, or cholecalciferol, is often referred to as the sunshine vitamin because it is produced by the body when the skin is exposed to sunlight. It is important for maintaining healthy bones, teeth, and muscles.
