An increasing number of people are choosing to move towards a vegan or vegetarian lifestyle. According to a study published by YouGov, one in five adults think people will not be eating meat by 2030. Indeed, a high intake of fruit and vegetables has been linked in numerous studies with health benefits, including a reduction in risk of a number of diseases such cardiovascular disease and diabetes. However, vegan diets do need to be carefully planned to ensure adequate intake of protein, vitamins A, B12 and D3, iodine, iron, zinc, calcium and omega-3 fatty acids.

If you’re one of these adults thinking of switching to a vegan lifestyle, then here are some key nutritional areas to think about before you take the leap.

THE ESSENTIALS TO A VEGAN DIET

PROTEIN

The big question always asked by those wanting to follow a vegan lifestyle is how can you get enough protein? There are plentiful sources of protein in vegan diets – legumes, grains, nuts and seeds. However, keep in mind plant sources of protein are of lower quality than animal sources so this means they cannot be used as efficiently by the body. The exception to this is soya, which has a similar protein quality to animal proteins.

VITAMIN A

Vitamin A is another essential item to be added to the grocery list. Yellow/orange vegetables such as carrots, squash and sweet potato are high in betacarotene. These can then be converted into vitamin A in our bodies, although for some people this conversion process does not work well. Vitamin A is important for the immune system, skin health and vision. A lack of vitamin A can leave you prone to frequent respiratory infections or poor night vision.

VITAMIN B12

Our bodies need B12 for a number of functions, for example, it is important for nerve health, immune function and red blood cell formation. Low levels can cause many symptoms including fatigue, pins and needles, muscle weakness, depression and difficulties with memory. Research has found vegans are often low in B12. This vitamin is found primarily in animal foods. In vegan diets seaweeds or fermented foods contain some B12, however it is not in a bio-effective form in these foods.

VITAMIN D

Vitamin D promotes good bone health and is important for the immune system. Low levels are associated with many chronic diseases. Some types of mushrooms and fortified foods provide low levels of vitamin D in vegan diets. However, these foods contain vitamin D2, rather than the superior vitamin D3 form which is better utilised in the body. The government’s recommendation for vitamin D intake is 10μg per day (which is difficult for anyone to achieve from diet alone) and many nutritional therapy practitioners are recommending higher intakes than this. Most people are low in vitamin D, not just vegans.

CALCIUM

Good vegan sources of calcium include kale, broccoli, rocket and almonds. Most dark leafy greens will provide a source of calcium. Another option for an adequate intake of calcium is through fortified non-dairy milks. Coconut, hemp or almond milk are the preferred choices; and plain soya yoghurt or tofu which provide both calcium and protein. Beans are also another source – soybeans, white beans and pinto beans all include calcium.

IODINE

A regular intake of iodine is necessary as it cannot be stored in the body for long periods. A 2003 study found that 80% of vegans were deficient in iodine¹. Iodine is required to produce thyroid hormones which are necessary for our growth and metabolism. Vegan women who are pregnant or breastfeeding should increase their iodine intake. Seaweed, something that can easily be bought in supermarkets, is a useful source of iodine for vegans (although a caution here is that iodine levels can vary in seaweed). You can also find it in supplement form as ‘kelp’ (which is a type of seaweed) – look for one that provides a consistent level of iodine.

IRON

Iron rich foods include spinach, beets, bok choy, asparagus, seeds, pulses and tofu. Foods rich in vitamin C, such as dark green vegetables and citrus will increase iron absorption. Irrespective of dietary preferences, women during their menstrual years, and young girls particularly, should consider supplementing their diet with iron as their need for iron is greater (a good multivitamin/mineral will provide an adequate amount for most people).

ZINC

Zinc is vital for cell growth, immune strength and supports the reproductive and nervous systems. Vegan sources of zinc can be found in cashews, chickpeas, hemp and pumpkin seeds. Soaking or fermenting foods can increase nutrient bioavailability.

OMEGA 3

A non-vegan would typically find sources of omega 3 in oily fish. However, for vegans, omega-3 fatty acids can be found in flax seeds, soybeans and walnuts. Omega 3 from algae is also now available. Omega 3 is important for proper cognitive function and development, vision as well as maintaining cardiovascular health.

GROCERY CART MUST-HAVES

As with any diet, food choices and variety are important. There are plenty of unhealthy vegan foods (e.g. foods high in sugar etc) and some people eat a restricted diet with limited food types. Eat a rainbow of foods every day and over the week aim to eat a wide variety of different foods. Below is a list of foods that are usually accessible to everyone and can be a great alternative to meat or fish:

• Legumes e.g. soy, pinto, chickpea
• Whole grains – e.g. quinoa, buckwheat, rye, spelt, rice, oats
• Dark leafy greens – e.g. spinach, broccoli, rocket, bok choy
• Yellow/orange vegetables – e.g. sweet potato, carrots, swede, peppers
• Berries – e.g. blueberries, raspberries, strawberries
• Seeds – e.g. flaxseed, hemp, chia, pumpkin, sunflower
• Nuts – e.g. walnuts, almonds, hazelnuts, Brazil, cashews
• Fermented foods – e.g. water kefir, homemade sauerkraut, soya yoghurt
• Fresh herbs and spices

Article by Clare Daley, nutritional therapist at Cytoplan.

Cytoplan Ltd provides  an innovative range of science-based nutritional supplements supplying the needs of healthcare professionals and consumers.

REFERENCES

1. Krajčovičová-Kudláčková M. et al. (2003) ‘Iodine Deficiency in Vegetarians and Vegans’. Ann Nutr Metab, 47:183–185.