When considering a move to a vegan diet, you’re likely to encounter myriad questions. What will you eat? Will you still enjoy your meals? And crucially, will you get enough of the essential nutrients that you need to support your active lifestyle?
As a matter of fact, a plant-based diet can provide all the essential nutrients, vitamins, and minerals necessary to live a healthy, active lifestyle. You just need to know where to find them. In this article, we will explore five key nutrients that are particularly important for vegans, and discuss the best plant-based sources of these nutrients.
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Protein – Not Just for Meat-Eaters
When people think about protein, their minds often jump to animal-based sources like meat, fish, and dairy products. However, it’s absolutely possible—and indeed, quite easy—to get all the protein you need from a plant-based diet.
Protein is critical for maintaining and building muscle, among other bodily functions. For those leading active lifestyles, it’s particularly important to ensure you’re getting enough of this vital nutrient.
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Good vegan sources of protein include lentils, chickpeas, black beans, quinoa, and soy products like tofu and tempeh. You can also find plenty of protein in nuts and seeds, as well as in certain whole grains.
Vitamin B12 – The Underestimated Essential
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy. It also contributes to the creation of DNA, the genetic material in all our cells. Unfortunately, B12 isn’t naturally present in many plant foods, which can make it a bit tricky for vegans.
Fortunately, there are still plenty of ways for you to get your recommended daily intake of B12. Many plant-based milks, breakfast cereals, and faux meats are fortified with this essential vitamin. Nutritional yeast, a popular cheese substitute among vegans, is also a good source of B12.
Iron – Powering Your Performance
Iron is essential for generating energy from nutrients. It also helps with the transmission of nerve impulses—the signals coordinating the actions of different parts of your body.
It’s a common misconception that only animal foods contain iron. Actually, there are two types of iron: heme and non-heme. While heme iron is only found in animal products, non-heme iron can be found in a variety of plant foods.
Spinach, lentils, chickpeas, and tofu are all high in iron. Other good sources include quinoa, brown rice, and dried fruits like raisins and apricots. Pairing these foods with vitamin C-rich foods like bell peppers or oranges can increase iron absorption.
Calcium – Not Just in Dairy
Calcium is well-known for its role in building and maintaining strong bones. What you may not realize is that it also plays a key role in muscle function, nerve signaling, and heart health.
Many people associate calcium with dairy products, but there are plenty of plant-based sources of this vital nutrient. Fortified plant milks, tofu prepared with calcium sulfate, and certain dark green vegetables like kale and bok choy are all high in calcium.
Omega-3 Fatty Acids – The Good Kind of Fat
Omega-3 fatty acids are a type of fat that’s beneficial for heart health. These fats are also important for eye health and brain function.
While fatty fish are the best-known source of omega-3s, there are also several plant-based sources. These include chia seeds, flaxseeds, hemp seeds, and walnuts. Moreover, algae oil supplements provide a vegan source of EPA and DHA, two types of omega-3 fatty acids that are particularly beneficial for health.
In conclusion, a well-planned vegan diet can provide all the nutrients needed to support an active lifestyle. Remember, this isn’t an exhaustive list; there are many other beneficial nutrients in plant foods. But as long as you’re consuming a diverse range of plant foods and paying attention to these five crucial nutrients, you’re on the right track to a healthy, balanced vegan diet.
Fiber and Carbs – Fueling Your Day
While protein, vitamins, and minerals often hog the spotlight, fiber and carbohydrates are equally crucial for those maintaining an active lifestyle. Fiber, an often overlooked nutrient, aids in digestion, helps control blood sugar levels, and can aid in weight loss. Carbohydrates, on the other hand, are your body’s primary source of energy.
Plant-based diets can be particularly high in both fiber and carbohydrates. Whole grains, fruits, vegetables, and legumes are all excellent sources. Whole grains like brown rice and oatmeal, for instance, are high in both fiber and complex carbohydrates.
Legumes, such as lentils, chickpeas, and black beans, are also high in complex carbs and provide a good amount of protein as well. Fruits like bananas, oranges, and berries are high in simple carbohydrates, providing quick energy, and also offer a great source of fiber.
Nuts and seeds also contain a significant amount of fiber. Almonds, for example, contain 3.5 grams of fiber per ounce. Chia and flax seeds, in addition to being great sources of omega-3 fatty acids, also provide a healthy dose of fiber.
Zinc – Supporting Your Immune System
Zinc is a trace element that is necessary for a healthy immune system. A lack of zinc can make a person more susceptible to disease and illness. It is also important for wound healing and DNA synthesis.
It’s a common misconception that vegetarian and vegan diets can’t provide enough zinc. While it’s true that zinc from plant foods may not be as easily absorbed by the body as zinc from animal products, there are still plenty of plant-based sources.
Legumes, nuts, and seeds are all excellent sources of zinc. Pumpkin seeds, for example, contain 2.2 milligrams of zinc per ounce, which is about 20% of the recommended daily intake. Whole grains, such as quinoa and brown rice, also contain zinc, though they also contain phytates which can reduce zinc absorption.
To maximize zinc absorption from plant foods, you can use methods like soaking, sprouting, and fermenting. This can help reduce the phytates that interfere with zinc absorption.
Concluding thoughts
In conclusion, a well-planned vegan diet can be nutritionally adequate and support an active lifestyle. This is not to say it doesn’t require conscious planning. Care must be taken to ensure you’re getting enough protein, B12, iron, calcium, omega-3 fatty acids, fiber, carbs, and zinc among other nutrients.
Including a variety of whole plant foods like fruits, vegetables, legumes, nuts, seeds, and whole grains can help ensure you’re getting a broad spectrum of nutrients. Fortified foods can also be beneficial, particularly for nutrients like B12 and calcium. Supplements, such as algae-based EPA and DHA, can also be useful for those following a vegan diet.
It’s important to remember that moving to a vegan diet does not automatically guarantee health benefits or weight loss. A vegan diet can be just as unhealthy as a non-vegan one if it relies heavily on processed foods and lacks diversity.
Finally, if you’re considering a vegan diet, it may be beneficial to consult with a dietitian or nutritionist. They can provide personalized advice based on your dietary needs and lifestyle, ensuring your vegan diet is not only balanced but also supports your health and fitness goals.
