Now for some serious nutritional stuff. No diet is perfect and, like everybody else, vegans have to be sure that they get enough, and a decent balance of, vitamins and minerals. So here’s a very brief reminder of some of the things you should ensure that your diet contains. As you will see, you don’t have to worry or be over-fussy about everything, or check that each meal is perfectly balanced.
Enjoy a variety of protein sources – cereals, nuts, seeds and legumes.
Maximise your omega-3 intake – walnuts, linseed (flax seed), rapeseed, hempseed and dark green leafy vegetables.
Choose good iron sources – legumes, vegetables, dried fruit, grains and cereals.
Use B12-fortified foods (3mcg B12 per day) – e.g. many breakfast cereals, yeast extract, soya yoghurts, non-dairy milks and margarines. Alternatively, you can take a supplement.
Ensure good calcium sources – fortified soya products (milk, yoghurts), as well as cereals, tofu, chickpeas, tahini, nuts, dried fruit and seeds.
Vitamin D – Sunlight is the best source, but you may need a top up in the winter. Fortified foods include some soya and other plant milks, margarine spreads and cereals. But be sure to avoid vitamin D3, which is usually unsuitable for vegans. The same applies to supplements if you choose to take these.
Whilst a properly varied vegan diet should provide all the nutrients your body needs, if you have any concerns about your vitamin and mineral intake, you may like to know that there are several multi-vitamins that are especially formulated for vegans, including VEG1 from the Vegan Society and Holland & Barrett’s own brand version.
For more on the best plant-based sources of vitamins and minerals, consult Animal Aid’s Vegan Guide, or you can purchase a copy of this lovely nutrition wallchart from our online shop.
(Thanks to Sandra Hood for the summary)