More and more people are consciously choosing a plant-based diet, whether for ethical, environmental or health reasons. A fully vegan diet does, however, require a little more planning than a diet that includes animal products. This is because certain nutrients are mainly found in meat, fish, eggs or dairy, and these deserve extra attention in a plant-based diet. In this article, we list the five most important ones, along with their plant-based sources and the role they play in your body.
Which nutrients require extra attention in a vegan diet?
Five nutrients stand out: protein, iron, vitamin B12, omega-3 (DHA and EPA) and vitamin D. They aren’t difficult to obtain from plant-based foods, but they do require conscious choices and, sometimes, a supplement. We’ll go through them one by one below.
- Protein
- Iron
- Vitamin B12
- Omega-3 (DHA and EPA)
- Vitamin D
What are the best vegan protein sources?
You can easily get protein from plants: pulses, tofu and tempeh, nuts, peanut butter, soya products and whole grains are all good sources. By varying your intake of these sources throughout the day, you’ll get all the essential amino acids you need.
Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones. For athletes and people with a busy schedule, it can be difficult to get enough protein every day; a plant-based protein shake is a handy supplement in such cases. You can find out exactly how much protein you need in our article ‘How much protein do you need per day?’.
Our vegan protein powders are entirely plant-based and certified by The Vegan Society. You can read more about the benefits of protein powder in our article ‘The benefits of protein powder’.
Why do vegans need to pay attention to their iron intake?
Iron contributes to normal oxygen transport in the body. Iron contributes to the reduction of tiredness and fatigue. Plant-based sources include pulses, tofu, pumpkin seeds, whole grains, dried fruit and green leafy vegetables such as spinach and kale.
Your body absorbs iron from plants (non-haem iron) slightly less easily than iron from meat. A useful tip: combine iron-rich foods with a source of vitamin C, such as peppers, citrus fruits or strawberries. Vitamin C increases iron absorption. Coffee and tea consumed close to a meal actually inhibit absorption, so it’s best to drink them an hour before or after.
Where can you get vitamin B12 without eating animal products?
Vitamin B12 is the most critical nutrient for vegans, as it occurs naturally almost exclusively in animal products. Plant-based sources are unreliable, so a supplement or products fortified with B12 (such as some plant-based dairy alternatives) are the most reliable option.
Vitamin B12 contributes to normal functioning of the nervous system. Vitamin B12 contributes to the reduction of tiredness and fatigue. A daily vitamin B12 supplement makes it easy to maintain your intake without consuming animal products.
What are the vegan sources of omega-3?
Omega-3 consists of various fatty acids. Plants are a main source of ALA: ground linseeds, chia seeds, walnuts and hemp seeds are good sources. Your body converts ALA into the fatty acids DHA and EPA only to a limited extent.
EPA and DHA contribute to the normal function of the heart (from 250 mg of EPA and DHA per day). DHA contributes to maintenance of normal brain function. DHA contributes to the maintenance of normal vision. Both effects apply from a daily intake of 250 mg of DHA; our algae oil provides 210 mg of DHA and 70 mg of EPA per capsule. Fish is the best-known source, but DHA and EPA originally come from algae, which you can consume directly as a plant-based source.
With our vegan omega-3 algae oil, you get DHA and EPA directly from algae, without any fish. View the full omega-3 range or read more about the benefits of omega-3.
Why is vitamin D important for vegans?
Your body mainly produces vitamin D on its own when your skin is exposed to sunlight. There is little vitamin D in food, and virtually none in plant-based foods; mushrooms exposed to UV light are an exception. During the winter months and when there is little natural light, a supplement is therefore a sensible choice for many people, whether vegan or not.
Vitamin D contributes to the maintenance of normal bones. Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus. Vitamin D contributes to the normal function of the immune system. If you choose a supplement, check the source, as plant-based variants are available. Take a look at our vitamin D supplement.
Frequently asked questions
Which nutrient is the most important for vegans to pay attention to?
Vitamin B12 is the most critical, as it occurs naturally almost exclusively in animal products. A B12 supplement or products fortified with B12 are a reliable source for vegans.
Can you get enough protein on a plant-based diet?
Yes. Pulses, tofu, tempeh, nuts, soya products and wholegrain cereals together provide more than enough protein. Vary your intake throughout the day to ensure you get all the essential amino acids; a plant-based protein shake can be a handy addition.
Do you absolutely need supplements as a vegan?
For vitamin B12, a supplement or fortified product is practically essential. For vitamin D and omega-3 (DHA and EPA), a supplement can be a useful addition, depending on your diet and lifestyle. You can usually get protein and iron from your food if you eat a varied diet.
How do I know if I have a deficiency?
You cannot tell from individual symptoms alone. If you’re unsure, or if symptoms persist, consult your GP. They can arrange for your blood levels to be tested if necessary.
Plant-based supplementation with Ekopura
Would you like an easy way to top up the nutrients that matter in a plant-based diet? Our vegan protein powders, vegan omega-3 algae oil and vitamin B12 are entirely plant-based and made without unnecessary additives. That way, you know exactly what you’re consuming.
