Veganism is more than just a diet. It’s a lifestyle that aims to minimize animal suffering and environmental damage. But adopting a vegan diet can also have many benefits for your health, as long as you do it right.
In this article, we will show you how to eat a balanced and nutritious vegan diet that meets all your needs for vitamins and minerals. We will also explain why some of these nutrients are especially important for vegans and how to get them from plant sources or supplements.
Vitamin B12
This vitamin is essential for the production of red blood cells, DNA, and nerve function. It is only found in animal foods, so vegans need to consume fortified foods or take a supplement.
The recommended intake is 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while breastfeeding.
Iron
This mineral is vital for the transport of oxygen in your blood and the production of energy. Plant foods contain a type of iron called non-heme iron, which is less well absorbed than heme iron from animal foods.
Vegans can increase their iron absorption by consuming vitamin C-rich foods or drinks with their meals, avoiding tea or coffee around meals, and soaking, sprouting, or fermenting plant foods that contain iron inhibitors, such as phytates.
The recommended intake is 8 mg per day for men and postmenopausal women, and 18 mg per day for premenopausal women. Pregnant women need 27 mg per day.
This is not what we meant by iron supplementation.
Long-chain omega-3s
These are a type of polyunsaturated fatty acids that have anti-inflammatory and brain-protective effects. They include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are mainly found in fatty fish and algae.
Vegans can get some omega-3s from plant sources, such as flaxseeds, chia seeds, walnuts, and hemp seeds, but these contain a different type called alpha-linolenic acid (ALA), which needs to be converted into EPA and DHA in your body. This conversion is inefficient and may not meet your needs.
Therefore, vegans may benefit from taking an algae-based omega-3 supplement that provides EPA and DHA. The recommended intake is 250–500 mg of combined EPA and DHA per day for healthy adults.
Calcium
This mineral is crucial for maintaining strong bones and teeth, as well as regulating muscle and nerve function.
Vegans can get calcium from plant foods such as leafy greens, broccoli, bok choy, tofu, tempeh, almonds, sesame seeds, fortified plant milk, and calcium-set tofu. However, some plant sources of calcium have lower bioavailability than dairy products due to factors such as oxalates and phytates.
Therefore, vegans should aim to meet or exceed the recommended intake of 1,000 mg per day for adults up to age 50, and 1,200 mg per day for older adults.
No, you can’t absorb calcium through your teeth by chewing rocks.
Zinc
This mineral is involved in many enzymatic reactions in your body, as well as immune function, wound healing, growth, and development. Plant foods contain a type of zinc that is less well absorbed than zinc from animal foods due to phytates and other inhibitors.
Vegans can enhance their zinc absorption by consuming sprouted grains, beans, seeds, and nuts, as well as using fermented foods such as bread made with yeast or sourdough starter.
The recommended intake is 8 mg per day for women and 11 mg per day for men.
Iodine
This mineral is essential for the production of thyroid hormones that regulate your metabolism and growth. The main source of iodine in most diets is iodized salt or seafood.
Vegans who do not use iodized salt or eat seaweed may be at risk of iodine deficiency. Symptoms include goiter (enlarged thyroid gland), weight gain, fatigue, and mental impairment. The recommended intake is 150 mcg per day for adults, 220 mcg per day during pregnancy, and 290 mcg per day while breastfeeding.
Vegans can meet their iodine needs by using iodized salt, eating seaweed a few times a week, or taking a supplement. However, too much iodine can also cause thyroid problems, so moderation is key.
Vitamin D
This vitamin helps your body absorb calcium and phosphorus, which are important for bone health. It is also involved in immune function and mood regulation. Your body can make vitamin D from sunlight exposure, but this may not be enough for some people, especially in winter or cloudy regions.
Some plant foods, such as mushrooms and fortified foods, contain vitamin D, but the amount and bioavailability may vary. The recommended intake is 15 mcg (600 IU) per day for adults up to age 70, and 20 mcg (800 IU) per day for older adults.
Vitamin D: you can’t get it all from the sun.
Conclusion
These are some of the vitamins and minerals that vegans may need to supplement with to ensure optimal health. However, individual needs may vary depending on age, health status, dietary intake, and lifestyle factors. Therefore, it is advisable to consult with your doctor or dietitian before taking any supplements.
Comments