The Nutritious Way To Go Vegan 🌱
- jayclairefitness
- Feb 9, 2022
- 5 min read
Thinking about going vegan? Here’s how to make sure you’re getting all the essential nutrients your body needs to function at its best.
Whether you're thinking about going vegan, have already taken the plunge, or it's all you've ever known, it's important to understand that an entirely plant-based diet could leave you susceptible to some nutrient deficiencies. The good news? Almost all of your nutrient needs can be met through a structured plant-based diet, and the few that can't can be safely supplemented to make up the shortfall.
The aim of this article is to clue you in on which nutrients are most commonly lacking when following a vegan diet and crucially, how to ensure you're getting your fill for a diet that's nutrient dense and keeps your health in check.
Read on for 5 need-to-know nutrients and learn how to get enough in your vegan diet...
1. PROTEIN
Starting with one of the more obvious ones, many people who follow a vegan diet have a protein intake that's typically lower than most of their omnivorous peers. This is largely down to the omission of animal products such as red and white meats, fish, eggs, and dairy products, all of which are typically high in protein.
What is it used for?
Protein plays a number of important roles in the body, ranging from growth and repair of tissues, organs and bones, to creating new enzymes and hormones. It's important to keep protein levels high when resistance training in order to facilitate the repair and synthesis of new muscle tissue. It can be especially beneficial to prioritise protein sources that are high in leucine - an essential amino acid that is key to muscle synthesis - commonly found in seitan, seaweed, hemp seeds, nuts, soybeans, and pulses.
How much do I need?
Sedentary adults should consume a minimum of 0.8g of protein per kilogram of body weight. For example, an adult weighing 80kg should consume at least 64g of protein per day (80 x 0.8 = 64). However, adults undertaking moderate exercise should aim for a minimum of 1.2g of protein per kg bodyweight and those looking to pack on some muscle should aim for between 1.6g-2.2g of protein per kg of body weight.
What are good sources?
Great sources of protein include quinoa, chickpeas, tofu, tempeh, nuts, kidney beans, soy beans, black beans, lentils, to name a few.
2. CALCIUM
From a young age, we're taught in school that calcium can be found in dairy products such as milk, cheese and yoghurt - a few foods you won't be finding in a vegan diet - but did you know there's also a lot of calcium to be found in dark leafy green vegetables?
What is it used for?
Calcium is instrumental in the regulation of bone health, keeping your bones healthy and strong. It also plays an important role in muscle contraction - so make sure you're getting enough in your diet to get the most out of your workouts!
How much do I need?
This depends on your age and gender, but industry guidelines recommend 1,000mg per day for men aged 19-70 and women aged 19-50. Meanwhile, 1,200mg per day is recommended for men over the age of 70 and women over the age of 50.* Note - in order to properly absorb calcium we need to be getting enough vitamin D, so for those of you not blessed with daily access to beautiful warm sunshine (looking at you Britain) you may like to consider supplementing Vitamin D between the months of October and March in particular.
What are good sources?
Great sources include dark leafy greens such as broccoli, spinach, kale, and bok choy, as well as some fortified dairy alternative milks, like soya milk.
3. IRON
Vegan women are particularly susceptible to iron deficiencies as iron is typically found in higher quantities in red meats. Many women are also at a natural disadvantage when it comes to iron as they have to content with monthly menstrual cycles, which deplete iron levels through the loss of blood. Symptoms of iron deficiencies include extreme fatigue, sluggishness or weakness and often pallid skin.
What is it used for?
Iron is used for growth and repair functions, as well as for the production of haemoglobin, a protein in red blood cells that transports oxygen-rich blood around the body. It also produces myoglobin which provides oxygen to the muscles - very important when following a strength training programme.
How much do I need?
Women between the ages of 19-50 should aim to consumer 14.8mg of iron per day, at which age the amount reduces to 8.7mg per day. Men should aim for the lower figure, 8.7mg per day.**
What are good sources?
Great sources include beans, pulses, nuts, legumes, and cereals.
4. OMEGA-3
Omega-3 is an essential fatty acid that is typically found in oily fish. It can be difficult to reach the recommended daily dosage of Omega-3 on a vegan diet, so it can be beneficial to consider supplementing to meet your intake requirements - but be wary of supplementing if pregnant or on medications that thin your blood. Consult with a doctor or dietician in advance.
What is it used for?
Omega-3 is used for a whole host of bodily functions, from supporting your immune health and looking after your arteries, to improving heart health and the texture of your skin.
How much do I need?
Guidelines suggest that adults consume roughly 450mg EPA and DHA per day (equivalent to 2 portions of oily fish per week).***
What are good sources?
Sources include flaxseed, soy products, walnuts, algae, and seaweed.
5. B12
Unfortunately, B12 (or cobalamin) is one crucial vitamin that simply can’t be obtained from a vegan diet and will therefore need to be supplemented. B12 deficiencies can cause symptoms of fatigue, headache, breathlessness and more.
What is it used for?
B12 plays a pivotal role in the normal function of nerve cells and helps to produce red blood cells which are then used to transport oxygen around the body.
How much do I need?
One daily dose of B12 (minimum 10-micrograms) should cover your basic needs.
What are good sources?
B12 supplements are the only reliable way to meet your recommended intake for B12 whilst following a vegan diet, although these days some cereals and dairy alternative milks such as soya milk are fortified with B12.
So there you have my top 5 nutrients to be aware of on a vegan diet, for smooth sailing bodily functions, inside and out. I hope you found this article useful - thanks for reading :)
Stay happy, stay healthy!
Jay
Disclaimer: I am not a dietician. The information contained within this article is intended to provide an overview and general guidance but should not used in substitution for consulting with a doctor or registered dietician for any specific dietary needs. If you feel you may have a deficiency or other dietary needs, please consult a registered professional to seek tailored advice.
Sources:
**NHS, "Iron"
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