Article by Rhiannon Lambert, BSc MSc RNutr

Veganism is a way of living which seeks to exclude as far as practically possible all forms of exploitation of cruelty to animals, for the purposes of food and clothing according to the Vegan Society. It therefore promotes the use of animal free alternatives.

Veganism is too often confused in mainstream media as a type of 'diet' for weight loss or fashion, however the reality couldn't be further from the truth. You can be a healthy or equally unhealthy vegan so it is important to get the right nutritional education.

Vegan and plant-based diets are often used interchangeably but it’s important to understand that they’re not quite the same thing. Eating a plant-based diet simply means reducing your consumption of animal products, whereas veganism is the complete exclusion.

Nutrients to consider on a plant based diet

If you decide to become more plant-based it’s important to consume at least five portions of fruit and vegetables a day, as well as ensuring you get enough protein (i.e. beans, pulses, nuts), starchy foods (such as potatoes, oats, wholegrain bread and pasta) and healthy fats (such as nuts, seeds and avocados).

However, whilst following a balanced and varied diet is the best way to ensure that we get all the nutrition we need, when we exclude animal products there are certain nutrients that we need to be mindful of. This is due to the fact that the main sources of many of these nutrients come from animal origins. Below are some of the key nutrients that are often commonly lacking in a vegan or plant-based diet.

Vitamin B12

Most of our vitamin B12 comes from animal products like eggs, meat & fish. We need it to keep our bodies functioning properly. There are some plant-based sources including fortified foods, like plant-based milks and breakfast cereals, yeast extract & nutritional yeast.

Iron

We need iron to make red blood cells to carry oxygen around the body. Plant sources include lentils, chickpeas, dried apricots, fortified foods, and nuts & seeds; however, it’s less bioavailable than iron coming from animal sources. Try pairing with foods high in vitamin C found like peppers, kiwis, strawberries, and orange juice to help aid absorption.

Selenium

This vitamin is involved in keeping the immune and thyroid systems healthy, as well as helping with sperm production too. Some good plant based sources include Brazil nuts, green & brown lentils, mushrooms, and cashew nuts.

Iodine

When people don’t eat milk products and fish there is a chance they may become deficient in iodine as this mineral is limited in plant foods as it mainly depends on the iodine content of the soil the plant is grown in. We need iodine to make thyroid hormones.

Omega-3

Omega-3 fatty acids are an essential dietary fat needed by the body to help maintain heart health and support the immune system. Good plant-based sources of omega-3 include walnuts, chia seeds, linseeds, hemp seeds, and vegetable oils such as rapeseed oil, or a vegan omega-3 supplement.

Calcium

Calcium is needed to build and maintain healthy bones and teeth, as well as regulating muscular contractions and making sure your blood clots properly. For people following a vegan diet, you should ensure you are consuming at least two portions of calcium rich food per day (i.e. 200ml calcium-fortified plant milk, 200g calcium-fortified soya yoghurt alternative, 100g calcium-set tofu etc). Other plant-based sources include dark green leafy veg such as curly kale and okra, and other fortified foods such as bread and breakfast cereals.

Vitamin D

We need vitamin D in our body for a variety of functions with the most important one being to help regulate the amount of phosphorus and calcium within the body. This regulation is needed to help keep our teeth, bones, and muscles healthy. We also need vitamin D to help support a healthy immune system as well. Vitamin D is also important when following a vegan or plant-based diet and, like the rest of the population during the autumn and winter months in the UK, you should follow NHS recommendations and take a daily supplement containing 10mcg of vitamin D. Plant-based sources of vitamin D include mushrooms, algae-based food items, and fortified foods such as breakfast cereals.

Vegan diet health benefits

For many, preventing the exploitation of animals is a key driving factor in choosing to go vegan. This includes holding emotional attachments to animals, as well as believing that all living things have a right to life.

For others, the vegan diet offers a healthy way of living with the high plant food consumption offering rich sources of vitamins, minerals and other important nutrients. The vegan diet is seen as an appropriate dietary choice for every life stage by both the British Dietetic Association and the American Academy of Nutrition and Dietetics.

There is a lot of research supporting the argument that a plant-based diet increases longevity and reduces the risk of certain health conditions. Well-balanced plant-based diets that are low in saturated fats can contribute towards managing a healthy weight, reducing your risk of type 2 diabetes, cardiovascular disease, and even some cancers. There is also a lot of evidence that points towards reduced blood pressure.

Fibre is one of the reasons that plant-based eating is beneficial to health. Eating a variety of plant-based foods may help you get the recommended 30g of fibre each day, which supports the gut microbiome.

Another important reason for going vegan is for our environment. Farming animals for human consumption (either directly i.e. meat, or indirectly i.e. milk) puts a huge strain on our planet through water use and pollution, carbon emissions, deforestation, and so on. Growing crops to sustain a vegan diet produces far fewer carbon emissions and uses a lot less water and land.

As well as being more environmentally sustainable, a vegan way of living is also a more sustainable way of feeding the people on our planet. A plant-based diet requires one third of the land needed to support a meat and dairy diet.

Risks of being vegan

Sometimes, a lot of plant-based alternatives to animal products are not nutritionally balanced. For example, pulled pork is often replaced by jackfruit, but the latter contains no protein. There are also many vegan processed foods available that are unhealthy: vegetarian sausage rolls, for instance, can still be high in salt and saturated fat. However, some plant-based diets carry a risk of not getting the right nutrition through protein, vitamin, and mineral intake. These risks can be overcome by choosing the right vegan foods and, when necessary, supplements, such as Rhitrition+’s vegan multivitamin.

Supplements to consider

Of course it’s possible to eat well on a plant-based diet, however to avoid deficiencies sometimes you may need to supplement your diet. The Vegan Society recommended a vegan multivitamin as an easy way to ensure that your diet contains a reliable source of these. When choosing a supplement, be aware of the ingredients they contain, as sometimes they may not always be vegan. For example, vitamin D3 can be derived from animal sources, like sheep’s wool or algae-based ingredients like we use in our Rhitrition+ oral spray, which is a vegan-friendly source.

Remember always speak with your GP as they can offer bespoke advice on the type and dose of supplement you may need!

How to go vegan

Within the Rhitrition clinic and at Rhitrition+ we will always strive to advocate a food first approach, so here’s just a few vegan foods to have ready in the cupboards to make delicious and nutritious dishes.

Tofu and tempeh: Versatile protein-rich alternatives to meat, fish, poultry and eggs.
Legumes: Beans, lentils and peas are excellent sources of many nutrients.
Nuts and nut butters: Most nuts are good sources of iron, fibre, magnesium, zinc, selenium and vitamin E with almonds, walnuts and pistachios being the most nutritious varieties.
Seeds: Hemp, chia and flaxseeds are also sources of protein and omega-3 fatty acids.
Calcium-fortified plant milks and yoghurts: In order to achieve your recommended daily allowance of calcium, opt for fortified varieties with vitamins B12 and D.
Whole grains: Spelt, amaranth and quinoa (technically a seed) are all great sources of complex carbs, fibre, iron, B vitamins and are especially high in protein.
Sprouted and fermented plant foods: Tempeh, miso, sauerkraut and kimchi all contain probiotics and vitamin K2.
Fruits and vegetables: Leafy greens such as spinach, kale and pak choi are particularly high in iron, calcium and other key nutrients

Plus if you are looking to learn more and have an extensive resource on hand, I have an ebook with everything you need to know: A Simple Way To Eat Plant-Based.

FAQs

Can I get enough protein when following a vegan diet?

Absolutely! There are many plant-based sources of protein that when eaten together can give you all the nutrition you need. Some examples include tofu, beans, pulses, nuts and nut butter, and wholegrains like rice, quinoa, and bulgar wheat.

Will I miss out on certain nutrients?

If you have a well-planned vegan or plant-based diet, there is no reason for missing out on any essential nutrients. You may want to consider a vegan multivitamin, with nutrients such as vitamin B12, iron, iodine, and selenium in, to help support a healthy and balanced vegan diet, as these are often commonly lacking.

Should I take a vegan multivitamin?

The majority of people do not need to supplement as they can meet the required amounts by eating a balanced and varied diet. But sometimes, for example when following a vegan or plant-based diet, it may be beneficial to include a dietary supplement, such as a multivitamin, to support a healthy diet. You can read more about this here.

Is a vegan diet healthy?

The benefits of a primarily plant-based diet, while good, are dependent on whether it is followed for optimal health. Without careful and mindful choices, eating a vegan or plant-based diet has the potential to be full of unhealthy items and there is a risk of deficiency. In Rhiannon’s Sunday Times best-seller The Science of Nutrition, she talks a lot about plant-based nutrition and its benefits too.

Summary

The key to a healthy vegan diet is making sure all your nutritional needs are met once animal products have been eliminated. This may mean adjusting your intake of certain food groups to achieve a varied and balanced mix of protein, fibre, vitamins, minerals, and healthy fats that will leave you feeling energised and strong.

If you are thinking about going vegan or becoming more plant-based then check out this brilliant blog on Rhitrition here to find out more.

Evidence

https://www.vegansociety.com/go-vegan/how-go-vegan/meal-planning

What You Need To Know About A Vegan Diet