Vegan nutrition tends to get a bad rap due to many people not believing that a vegan can fulfill all of their dietary needs.
A well-planned vegan diet will meet the nutrient requirements of almost anyone. There are many misconceptions about vegan diets but the truth is, a healthy vegan diet can provide the same as any other diet, just cruelty free.
Some of the most common questions regarding veganism are nutrition related:
- Where do vegans get protein?
- How do vegans get B12?
- Where do vegans get calcium if they don’t drink milk?
A healthy diet full of fruits, vegetables, nuts & seeds, or a multi-vitamin are all a vegan needs to satisfy their nutritional requirements.
Protein
Most foods contain at least a small amount of protein. Listed from highest to lowest, Seitan (wheat glute), plant based protein, soy, textured veggie protein, mock meats (more expensive), soy, and beans are all great sources of protein.
By eating a variety of plant based foods, a vegan diet can meet and exceed recommended protein intakes. Depending on your activity level (lifting, athlete, or normal life) your protein intake will vary.
Plant-based protein sources:
- 30g scoop of plant based protein powder: 20-25g
- 30g wheat gluten: 23g
- 1/2 cup lentils: 9 g
- 1/2 cup firm tofu: 10 g
- 1 cup quinoa, cooked: 8g
- 1/4 cup almonds: 7.4 g
Complete & Incomplete Protein:
Complete proteins contain the correct proportion of the 9 essential amino acids which are necessary for dietary needs. Our bodies can combine incomplete proteins. Consuming plants will provide enough of each essential amino acid to fulfill human requirements if their caloric needs are met. Basically, as long as eat enough or supplement, you are fine!
Iron
Plants are naturally high in iron, and there are a lot fortified foods such as cereals, meat substitutes, and breads that have additional iron.
Foods naturally containing iron:
- 1 medium potato: 1.7 mg
- 1/2 cup chickpeas: 2.4 mg
- 1/2 cup lentils: 3.3 mg
- 1/4 cup almonds: 1.4 mg
- 2 tbsp flax seed: 1.9 mg
Foods fortified with iron:
- instant oatmeal: 4.5 mg
- fortified cereal: 4.5 mg
- fortified soy milk: 0.8 mg
Calcium
Many foods such as soy milks, tofu, juices, cereals and bread products are enriched with calcium. Just be sure to read the nutrition labels.
Foods naturally containing calcium:
- 1/2 cup kale: 90 mg
- 1/2 cup chickpeas: 40 mg
- 1/4 cup almonds: 79-115 mg
Calcium fortified foods:
- 1/2 cup firm tofu: 860 mg
- 1 cup fortified soy milk: 300 mg
Vitamin B12
Vitamin B12 fortified foods:
- 2 tbsp fortified large flake nutritional yeast: 8 mcg
- 1 cup fortified soy milk: 3 mcg
Vitamin D
During the winter, getting adequate vitamin D can be an issue for everyone living in the northern hemisphere. For sufficient vitamin D absorption, just 10-45 minutes of unprotected sun exposure to the face and arms can provide enough pre-vitamin D to be converted to vitamin D. The recommended daily intake for vitamin D is 800 IU.
Vitamin fortified foods:
- 1 cup fortified soy milk: 2oo IU
- 1 cup fortified cereal: 220 IU
Should you use supplements?
Eating a balanced diet with a wide variety of foods and eating enough calories to support energy requirements should ensure sufficient intake of protein, calcium, and iron.
It’s very important to include reliable sources of vitamin B12, and vitamin D. This can easily be attained by consuming an appropriate mix of fortified foods, vitamin B12, vitamin D, or by taking a good daily multivitamin. A multivitamin will fill in the gaps, but doesn’t replace a diet.
