Vitamin B12
I mentioned this in our previous blog article. A B12 deficiency is prevalent in a vegan diet, so looking at a supplement is recommended. This is because the best sources of vitamin B12 are animal products such as meat, poultry, fish and eggs. Some cereals, plant milk, and nutritional yeast are fortified with B12; however, I recommend getting a supplement if you’re transitioning to a vegan diet.
Iodine
Iodine isn’t discussed so much; however, it’s also essential! Dairy products, some seafood and eggs are key food sources of iodine, so you can see why this is a necessary nutrient to focus on for those following a vegan diet.
Our thyroid gland uses iodine to produce thyroid hormones, vital for supporting a healthy metabolism and the growth and repair of cells. A deficiency in iodine leads to symptoms similar to hypothyroidism due to iodine’s role in making thyroid hormones. Therefore, I recommend iodine as a supplement for anyone transitioning to a vegan diet.
Calcium and Vitamin D
I’m grouping calcium and vitamin D as they are two essential nutrients that work together to support bone health.
Plant sources of calcium include kale, broccoli, chickpeas, tofu and some fortified plant-based milk. However, research does show that many vegans don’t meet the daily recommendation through food sources alone. Therefore, a calcium supplement is recommended if you struggle to hit the RDA of 525mg per day.
Vitamin D is one I also mentioned in my previous supplement blog. This supplement is one that everyone should be taking during the winter months, whether vegan or non-vegan, as our primary vitamin D source is from sun exposure. We can only find a small amount of Vitamin D in food sources; hence, a supplement must be taken to meet our recommended dietary allowance (RDA).
Iron
There are two forms of iron: heme and non-heme. Heme is found in animal products, and non-heme is found in plants. Plant sources include beans, peas, dried fruits, nuts, seeds, and fortified foods, including cereals, breads and plant milk.
A tip worth knowing for plant-based eaters is that vitamin C helps increase iron absorption. Therefore, it’s always a good idea to pair iron-rich foods with a source of vitamin C. For example, if you were to cook a bean stew, you could add red peppers and spinach. If you were having breakfast cereals fortified with iron or even beans on toast, then having a small glass of orange juice on the side would help enhance the absorption.
An iron supplement isn’t essential; however, it might be worth considering, particularly if you know you lack a variety of iron-rich plant foods. If unsure, it’s worth having your iron levels checked.
Omega-3 fatty acids
When discussing omega-3 fatty acids, we usually discuss ALA, DHA and EPA.
ALA (alpha-linolenic acid) is the essential omega-3 fatty acid, meaning it must be obtained through the diet as the body cannot produce it.
However, long-chain fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), can be produced in the body from ALA.
Omega 3 fatty acids are vital for brain and eye health and help control inflammation in the body.
EPA and DHA are predominantly found in animal products, such as fatty fish sources and fish oils, whereas foods rich in ALA include flaxseeds, chia seeds, hemp seeds, soya beans, kidney beans, brussels sprouts and walnuts.
Ensuring your diet includes a variety of these sources will help to maintain adequate EPA and DHA too. However, the body’s ability to convert ALA to EPA and DHA is limited.
To reduce the risk of low levels in the blood and deficiency, I recommend that those following a plant-based diet ensure their diet includes a wide variety of the food sources mentioned above and supplement with algae oil. You can find algae oil very quickly online.
Amino acids
The final consideration I want to discuss is amino acids.
Plant-based protein sources are often incomplete, meaning they lack essential amino acids (those that must come from dietary sources as the body cannot produce them). Typically, these are methionine, lysine and tryptophan.
However, by consuming various plant-based protein sources, they will complement each other and support a complete amino acid profile. For example, cereals such as rice and wheat contain less lysine; beans and legumes are rich lysine sources.
Some great meal ideas combining various sources include mixed bean chilli with wholegrain rice, porridge with soya milk and peanut butter, tofu and chickpea curry with rice, pea and chickpea pasta, and nut butter on wholegrain toast.
Hopefully, you can see that with some additional planning and education, it’s possible to obtain adequate protein and essential amino acids from a plant-based diet. Suppose you were looking for a convenient way to increase your protein intake. In that case, a wide variety of plant-based supplements are also available, typically including a blend of soy, pea, rice and hemp protein, which may be beneficial to add to your diet.
If you are transitioning to plant-based or already plant-based, planning is critical to ensuring you meet all your nutritional requirements. Some are difficult to achieve with foods alone, so I consider supplementing. For more individualised advice or support, please feel to reach out.
Nutritionist Becs
