Vegan diets tend to incorporate a variety of fruits, veggies, grains, beans, nuts and seeds, which will provide a wide range of important vitamins, minerals, healthy fats and protein. You can get the majority of your daily nutritional requirements from a vegan diet but not all. Some crucial vitamins and minerals are not found in plant foods and can lead to nutritional deficiencies if you don’t keep an eye on them.
So, what are the Vitamins and Minerals that are essential to your Vegan Diet?
B12 is a widely recognised and recommended supplement for vegans to incorporate into their diet. This is because B12 is mainly present in animal products, and it can be difficult to extract any B12 out of plant-based products. B12 plays an important role for many bodily processes; for example, it plays a key role in protein metabolism and the formation of oxygen-transporting red blood cells, and it also plays a crucial role in the nervous system.
There are some plant based B12 fortified food sources available, which include plant milks, soy products, breakfast cereals and nutritional yeast. As veganism is becoming a popular way of eating, more and more foods are becoming B12 fortified, but in the meantime supplementing B12 is a vital part for a vegan diet. Always read nutritional labels to ensure you are meeting your B12 needs.
IRON deficiency is one of the most common in the world – up to 80% of people in the world don’t have enough iron in their system (that is some serious stats). Women are the common dominators here; women are at risk of developing iron-deficiency anaemia during menstruating years or pregnancy.
Iron is a nutrient that helps make new DNA and red blood cells, as well as exporting oxygen around our bodies through blood. Having low levels of iron can lead to fatigue and decrease immunity.
There are two types of iron, Heme and Non-Heme. Heme iron is only found in animal-products, whereas non-heme iron is only found in plants. Heme is best absorbed by the body, whereas non-heme iron needs to be paired with Vitamin C to be bioavailable, e.g., dark leafy green (kale, spinach), non-heme can also be found in legumes, nuts/seeds, wholegrains, and dried fruits.
Before investing money into an iron supplement, it’s best to speak with your healthcare practitioner to see if you might benefit form an iron supplement and how much you may be needing.
OMEGA-3: there are three types of omegas, EPA, DHA, and ALA. Vegan diets are high in ALA, it’s difficult for the body to convert ALA into long-chain omega 3’s, i.e., EPA and DHA. Omega-3’s support heart health, eye, and brain function. Omega-3’s can also help reduce systemic inflammation, heart disease, Alzheimer’s, depression, and anxiety.
ALA can is found in flaxseeds, chia seeds, walnuts, and hemp seeds.
EPA and DHA are the omegas that are present in animal products like fatty fish and fish oil, these long-chain omega-3’s can also be found in seaweed and algae, i.e., chlorella and spirulina.
For those who follow a vegan diet, this is an important nutrient to consider supplementing, as you may not be getting a good balance of all 3 Omegas from your diet alone.
ZINC is an essential nutrient to consider for a Vegan diet, as it’s a mineral that is distributed throughout all the bodily tissues and fluids. Zinc is necessary for our body to perform many functions, such as immune support and wound repair, metabolism, regulation of gene expression and DNA synthesis. It also supports normal growth and development during childhood, adolescence, and pregnancy.
Plant-based sources of zinc aren’t readily absorbed by the body, this is due to the presence of inhibiting compounds in foods that reduce absorption. These inhibitors are known as phytates, commonly found in wholegrains and legumes. Taking a zinc supplement can help minimise potential deficiencies, but also consider food-processing techniques such as fermentation of whole grains and soaking legumes / sprouting seeds and grains which can increase your zinc intake.
CALCIUM is an important one for bone health! Getting enough calcium is vital for bone formation, particularly as we age. Calcium is relatively easy nutrient to include (and keep consistent) when compared to other nutrients for a vegan diet.
Like some minerals, a food-first approach is always best. The plant-based foods that are highest in calcium include; fortified plant-based milk, calcium-set tofu or tempeh, low-oxalate leafy greens (oxalates can prevent calcium from being absorbed into the body), beans, nuts, and seeds.