Are You Getting The Right Nutrition? 5 Vegan Nutrients To Look Out For
When going vegan, it’s very important to make sure you’re getting the right types and amounts of nutrients.
Of course, getting correct nutrition is crucial no matter what diet you eat, but those who restrict the use of animal products might need to be a little more careful.
Nutrient deficiencies have been said to lead to health problems, so it’s definitely an important thing to consider if you are vegan, or even vegetarian.
While I can offer my opinions (and products I use) here, a more knowledgeable person (such as a nutritionist) can help to steer you in the right direction.
Nevertheless, here are 5 vegan nutrients to look out for, and ways to get them into your diet:
Calcium
It is somewhat widely known that calcium is important for healthy bones and teeth, though it also plays a role in blood clotting, normal heart rhythm and nerve function.
And although some may believe that cow’s milk is the first best source of calcium, there are a wide variety of plant-based sources of calcium that are suitable for vegans.
Non-dairy milks and yogurts are said to be decent sources, but you can also get your calcium via other sources such as spinach and other leafy greens, tofu, and fortified fruit juices.
Iron
Thankfully, iron is not a hard nutrient to get into your diet, as many vegan staples already carry this nutrient. Iron is necessary for making hemoglobin, which is a protein in red blood cells (they carry oxygen throughout the body). Iron is also essential for a properly functioning immune system.
While iron supplements exist, it can also be garnered naturally from food sources such as spinach and kale, broccoli, enriched wheat products, beans and tofu (more sources can be found here).
Probiotics
Probiotics have ubiquitously been said to have a positive effect on the digestive system. They contain microorganisms, such as the bacteria in Lactobacillus and Bifidobacterium, both of which are common probiotics that can be found in fermented foods.
According to NCCIH, probiotics might “help your body maintain a healthy community of microorganisms,” as well as “influence your body’s immune response.”
Two of my favorite sources of probiotics include kombucha and non-dairy yogurt. Kimchi, pickled foods and tempeh are also great options. And if none of those suit your fancy, probiotic supplements are also on the market.
B-12
B-12 vitamins have long been cited as a reason a vegan diet is unsustainable, and that B-12 cannot come from vegan sources. This is just plain untrue, according to NIH and also Harvard.
But the reason B-12 is so important in the first place is that it is needed to form red blood cells, DNA, and plays a big role in the development of brain/nerve cells. It is definitely a nutrient of paramount importance, and thankfully us vegans are able to get it while adhering to our lifestyle.
Food sources of B-12 include fortified nutritional yeast, fortified breakfast cereals, enriched non-dairy milks, and tempeh. My favorite way to get my B-12 is with a supplement, because I’m assured that I’m getting the recommended DV every day.
Omega-3
When you think of omega-3 fatty acids, the first thing you probably think of is fish and fish oil. Unless you happen to be pescatarian, that’s probably not suitable for you. You may be wondering what else, if anything, you can get this nutrient from.
After all, omega-3s are not made by our bodies, we do need to get them from somewhere. They are necessary for building brain cells, keeping our hearts healthy and protecting you against stroke. Luckily, there are other sources we can get them from that are suitable for a vegan diet.
Flaxseeds and flaxseed oil are a really strong source of omega-3s. Chia seeds, soy products such as soybeans and tofu, and walnuts are also sources of this nutrient.
Some vegan supplements also exist, such as this one that sources it’s omega-3 from algae oil (and tastes like pink lemonade!).
As you can see, with a little planning, it isn’t all that hard to get every nutrient you need from a vegan or plant-based diet.
I’ve done all in my power to give you reliable, well-sourced information in this post. But it’s important to remember that everybody’s body is different as well.
For more personalized health advice, it’s always wise to check in with a doctor, nutritionist, or other medical professional before making changes to your diet.
As always, thank you so much for stopping by. I hope that I’ve improved your day and life. Until next time, peace 🙂