Whether you’re a vegan or just trying to get more plant-based foods into your diet, a vegan diet can be a healthy choice. It can lower your risk for chronic diseases like diabetes and heart disease, as well as aid weight loss.
A vegan diet is also rich in nutrients and low in saturated fats. It’s important to eat a variety of fruits, vegetables, whole grains and beans to get the most nutrients from your vegan meals.
Protein
Protein is an essential nutrient that helps your body repair damaged tissues, build new ones and keep your bones strong. It's found in many foods including nuts, quinoa, beans and grains.
You'll want to make sure you get enough protein on a vegan diet to prevent a deficiency. The most important thing is to eat a variety of healthy protein-rich foods throughout the day, such as legumes, nut butters and whole grains.
One cup of cooked legumes, such as chickpeas, kidney beans, pinto beans and navy beans, contains 15-18 grams of protein. Legumes like lentils and split peas also provide a significant amount of protein.
Nuts, quinoa and seeds are excellent sources of protein as well, but it's important to make sure you include a wide range of foods on your diet in order to get enough amino acids. There are 22 amino acids that your body can make on its own, but nine of these are called "essential" and you must eat them to remain healthy.
In addition to protein, vegans should make sure they are getting adequate amounts of B vitamins and iron. Adding more whole grains such as brown rice and quinoa, which are high in iron, will help you meet your protein needs while providing additional nutrients your body needs to stay healthy.
A low-fat, plant-based diet can reduce joint pain in people with rheumatoid arthritis, a type of arthritis that causes inflammation. Studies have also shown that a plant-based diet can improve your heart health, lower cholesterol and blood pressure and may even improve your chances of living longer. Despite some of the nutritional challenges, being vegan can be a great way to live a healthier life.
Calcium
The best way to meet your calcium needs is by eating a variety of foods. The vegan diet is a good option because it includes an abundance of fruits and vegetables that are rich in calcium.
The recommended daily allowance of calcium for adults is 1000 mg. This number can vary depending on age, with children and teens needing more.
Getting enough calcium is important for bone health and preventing osteoporosis in later life. It also helps keep the body functioning normally.
However, some people have trouble meeting their calcium needs through food alone. For these people, supplements can help fill the gap and provide the additional calcium needed for optimal bone health.
Some calcium-fortified plant milks are also a good source of this mineral. Tofu, soy milk, oat milk and nut milks are all good choices.
Other good sources of calcium include dark leafy greens, like kale and spinach. These vegetables contain less calcium overall than dairy, but they have a higher bioavailability.
A cup of cooked bok choy, for example, contains 160 mg of calcium while a cup of milk only has 100 mg. This means that the body can absorb about 80 percent of the calcium from a cup of bok choy, compared to about 30% absorbed from a cup of milk.
Dried fruits such as raisins, figs, and apricots are another excellent source of calcium. They are also high in vitamin D, which aids in the absorption of calcium.
Although dairy is often considered the most effective calcium-rich food, the truth is that a well-planned vegetarian or vegan diet can provide the right amount of calcium for the average person. It’s just a matter of choosing the best alternatives to dairy, including fortified plant milks and soy alternatives, and using a supplement when necessary.
Iron
Iron is a key micronutrient that your body needs to maintain normal blood cells and function properly. In particular, it is the primary nutrient responsible for transporting oxygen in the blood from your lungs to tissues throughout your body. Deficiency of this mineral can result in a range of health issues including fatigue, dizziness, low immunity, weakened bones, and impaired respiratory and heart functions.
Vegans need to make sure they get enough iron as their diet lacks the heme (protein-rich) iron found in meat, seafood, and eggs. The bioavailability of non-heme iron from plant sources is estimated to be 1%-5%, which means that vegans must make it a priority to eat foods rich in this nutrient as a source of their daily iron intake.
In addition to consuming foods high in iron, vegans should also ensure they are getting enough vitamin C to help with absorption. The vitamin is found in fruits, vegetables and legumes and can enhance how well your body absorbs iron from these sources.
Phytate can also prevent your body from absorbing iron, so you should try to limit your intake of phytate-containing grains and seeds as much as possible. This is particularly important for those with digestive problems, malabsorption or who are pregnant or breastfeeding.
The best way to increase your iron intake on a vegan or vegetarian diet is by making sure you are eating a wide variety of foods, such as leafy greens, dried beans, fortified cereals and nuts. You can also take a good quality iron supplement to help ensure you are getting the nutrients your body needs.
It is important to note that the amount of iron a vegan needs depends on your age, gender and activity level. It is important to consult a doctor to determine the appropriate amount of iron for you and your lifestyle.
Vitamin B12
If you are considering a vegan diet, it is important to know the role vitamin B12 plays in a vegan's health. The nutrient is essential to the body's ability to form red blood cells, which carry oxygen throughout the body. A deficiency of this vitamin can cause a number of serious health problems, including anemia and neurological disorders.
Many plant-based foods are fortified with vitamin B12. This includes breakfast cereal, nutritional yeast and tempeh. You can also find B12 in certain supplements, but it's best to take these as recommended by your doctor or health care provider.
According to the Institute of Medicine, vegans are much less likely to suffer from vitamin B12 deficiency than meat eaters. However, if you are over 50 years old, or if you have a medical condition that reduces your absorption of B12, it is advisable to consume fortified foods or supplements to meet the daily recommendation.
In addition, infants and people who are pregnant or breastfeeding should be encouraged to get tested for B12 deficiency. If your test comes back positive, you should immediately begin taking a B12 supplement.
Symptoms of B12 deficiency include fatigue, weight loss, memory loss, and numbness or tingling in the hands and feet. In some cases, B12 deficiency can lead to permanent damage or even death.
For this reason, it is essential that all vegans eat a variety of foods that contain vitamin B12. This includes a wide range of vegetables, legumes (beans), and grains. You should also consume a small amount of high-quality protein, such as nuts or seeds.
Vitamin D
If you're on a plant-based diet, it's crucial to make sure that you're getting enough vitamin D. This fat-soluble nutrient is produced by the body when exposed to sunlight, and it plays an essential role in our health.
It's vital for immune system function, bone health, muscle mass, and mood. It also helps regulate hormones like melatonin and sleep cycles.
Thankfully, a number of vegan foods are fortified with vitamin D, including dairy and plant-based milks, juice, cereal, and nondairy yogurts. However, it's important to read the labels on all fortified products, as these levels can vary from brand to brand.
For instance, Oatly's original, chilled, and barista flavors of oat milk contain 100 IU per 3.5 oz serving. Ripple’s chocolate and vanilla varieties have a similar amount of the nutrient.
Other naturally occurring, plant-based sources of vitamin D include fortified foods and beverages, like milk and juice, and fortified tofu. Mushrooms are also a good source of this nutrient, but it's not always easy to find mushrooms that are grown under UV light.
Aside from this natural food source, dietary supplements are an excellent way to get your daily dose of this nutrient. There are many vegan vitamin D supplements on the market, and they're available in chewy, tablet, spray, and pill forms.
The best thing about taking a supplement is that you can easily add it to your regular routine. Just be careful that you don't overdose on this nutrient or risk getting vitamin D intoxication, which can lead to nausea, vomiting, and fatigue.
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