As more people embrace a vegan lifestyle for ethical, environmental, or health reasons, questions arise about meeting nutritional needs without animal products. Read on to make use you’re not putting your well-being in jeopardy through a few little mistakes.
Important foods in a vegan diet
Calcium is found in vegetables, but not in large amounts and it’s not very easy to absorb. Have some fortified dairy alternatives which have calcium added, such as soya, coconut or oat drinks and yoghurts. When these products have calcium added, they can no longer be labelled as “organic”.
Eat some beans, pulses and other proteins every day. Adding onions is important to help you get all either essential amino acids that you would obtain from animal foods.
Eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day. Non-vegans mostly obtain Omega 3 from fish, so you have to go out of your way to get them from vegan sources.
Vitamin B12 – vital for vegans
One of the most critical supplements for vegans is vitamin B12. Vitamin B12 is crucial for nerve function, DNA synthesis, and the formation of red blood cells. Without adequate B12 intake, vegans may risk developing anaemia, nerve damage, and cognitive impairment.
This essential nutrient is primarily found in meat and fish, making it challenging for vegans and vegetarians to get enough from their diet alone. You can find it added to come foods including plant-based milk, breakfast cereals, or nutritional yeast such as Marmite. It is still difficult to get enough from these sources.
To meet their needs, vegans and vegetarians should take a daily vitamin B12 supplement.
Omega-3 Fatty Acids – the Options for vegans
Omega-3 fatty acids are essential fats that play a crucial role in supporting heart health, brain function, and overall well-being. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two types of omega-3 fatty acids found in fatty fish and algae, are particularly important for reducing inflammation, lowering blood triglyceride levels, and supporting cognitive function. Additionally, omega-3s have been linked to improved mood, reduced risk of depression, and enhanced eye health. Signs of omega-3 deficiency may include dry skin, brittle hair and nails, fatigue, poor memory or concentration, mood swings, and joint pain.
While fish and seafood are the primary sources of EPA and DHA in most diets, vegans can obtain these fatty acids from plant-based sources such as flaxseeds, chia seeds, walnuts, and algae-based supplements. Including these foods in the diet is helpful, and some vegans choose hemp seed oil softgels as well. These vegan sources tend to include plenty of omega 6 and 9 oils too. The best source of omega 3s is an algae-based omega-3 supplement, which can help vegans meet their omega-3 needs and support overall health.
Vitamin D – Often Low for Vegans
Vitamin D plays a crucial role in bone health, immune function, and mood regulation. While sunlight exposure can stimulate vitamin D synthesis in the skin, many people, including vegans, may struggle to obtain adequate levels, especially in regions with limited sunlight or during winter months. This is why non-vegans in the UK are also advised by the government to take vitamin D supplements throughout the winter.
Not all vitamin D supplements are vegan. To get enough vitamin D, vegans should consider taking a vitamin D3 supplement derived from lichen, a vegan-friendly source of this nutrient.
Conclusion
While a vegan diet offers numerous health benefits, it’s essential to pay attention to key nutrients that may be lacking. By incorporating supplements such as vitamin B12, omega-3 fatty acids, vitamin D, calcium, and iron into their routine, vegans can ensure they meet their nutritional needs and maintain optimal health. Remember to consult with a healthcare provider or registered dietitian before starting any new supplements to determine individual needs and dosage recommendations. With proper planning and supplementation, vegans can thrive on a plant-based diet and enjoy all the health benefits it has to offer.
