Just because it’s vegan doesn’t mean it’s healthy!
It is so important to keep a healthy and balanced diet regardless of your dietary requirement and dietary lifestyle.
At a minimum, we need protein, calcium, iron, omega 3 and 6, iodine and vitamin B12 in our vegan diets. Contrary to popular belief, you do not need animal-based products to meet your daily requirements.
For your ease, we’ve created a list of our favourite (and easily accessible) plant-based, vegan AND dairy free sources of these nutrients!
Protein
Great sources of protein include tofu, vegan meat made from pea or soy protein, lentils, chickpeas, black beans, baked beans and edamame. Other sources include nuts and nut butters, quinoa, rice, grains, rice and seeds. Don’t forget, vegetables also include protein!
Calcium
Calcium doesn’t only exist in milk. You can find calcium in sweet potato, squash, tofu, most beans, watercress and broccoli. An obvious choice are plant milks that are fortified with calcium, such as almond milk. Try a plant yoghurt as well for a great calcium hit. Vitamin D is important for calcium development, so make a trip to your doctor to see if your vitamin D levels are at an appropriate level.
Iron
Iron deficiency is usually a concern to new vegans as meat is often seen as our greatest source of iron. Wrong - you can find plenty of iron in a vegan diet. Go for oats, seeds, lentils, chickpeas, beans, tofu, tempeh, quinoa, watercress, kale, dark leafy greens and blackstrap molasses. Chickpeas, lentils, seeds and tofu are a theme here! Vitamin C is also super helpful for iron absorption. If you are concerned about your iron levels, make an appointment with your doctor to see how you are tracking.
Omega 3 and 6
Omega 3 and omega 6 can be found in leafy green vegetables, walnuts and oils such as rapeseed (canola) oil, ground flaxseed and flaxseed oil, tofu and soya beans. As humans we make almost all of the essential fatty acids in our bodies, but these particular omegas must be obtained from food.
Iodine
Iodine should be investigated with caution as too much or too little can be harmful for the thyroid. You can find iodine in small amounts within nuts, bread, fruit, vegetables and legumes. If you like to consume seaweed, do so in small amounts as seaweeds contain a high level of iodine.
Vitamin B12
Much like Iodine, vitamin B12 is a more complex vitamin. There are some vegan products fortified with vitamin B12 but they can be difficult to find. For this reason it is recommended that people on a vegan diet consult their doctor and discuss a vitamin B12 supplement.
For any concerns please consult your doctor, especially if you are pregnant, breastfeeding, have a chronic illness or any ongoing medical concerns. They may refer you to a nutritionist or be able to address the issue in practice.