The Vegan Lifestyle

Veganism is the practice of abstaining from the use of and/or consumption of any animal products.

The vegan lifestyle can present unique challenges nutritionally because the absence of animal protein and dairy products means the loss of some of the most common sources of protein, iron, calcium, and vitamins D, B12 and zinc.

Most vegans combat these nutritional deficits with dietary supplements and focus on natural, animal-free food sources containing these nutrients.

Below is a list of nutrients that may be deficient in a vegan diet and some plant-based sources to consider that can assist in ensuring nutritional adequacy:

• Protein. Your body needs protein to maintain healthy skin, bones, muscles, and organs. Our bodies require all the essential amino acids to build our cells and muscles, so it is best to mix foods together, though they do not have to be paired in the same meal, as previously thought. It is best to enjoy a variety of vegan proteins each day, however, ensuring that all essential amino acids are provided and available to the body.
  • Vegan foods that are considered a complete (or nearly complete) proteins:
    • Quinoa, Amaranth, Buckwheat
    • Tofu, tempeh, edamame
    • Ezekiel Bread
    • Spirulina
    • Hemp and Chia Seeds
    • Nutritional Yeast
    • Rice and Beans
    • Pita and Hummus
    • Peanut Butter or Almond Butter
    • Meat alternatives such as Quorn, Impossible, or Beyond products

• Calcium. This mineral helps build and maintain strong teeth and bones. Calcium is one nutrient that the body will not allow to be too low in the blood, so having too little requires the body to pull this from the bones and teeth.  Replacement of calcium is key to bone and teeth strength. Vitamin D helps in calcium absorption, so these are good to take together, and are often paired in supplements
  • Vegan foods that are considered good sources of calcium:
    • Soy Foods such as Fortified Soy Milk or Tofu
    • Beans, Peas, and Lentils
    • Certain Nuts (Almonds, Brazil Nuts) and Seeds (Tahini, from Sesame Seeds, Chia, and Flax Seeds)
    • Amaranth and Teff
    • Seaweed
    • Certain Vegetables and Leafy Greens
      • Broccoli, Brussels Sprouts, Cabbage, Bok Choy
      • Turnip, Mustard, and Collard Greens
      • Okra
    • Some Fruits
      • Raw Figs
      • Oranges
      • Black Currants, Blackberries and Raspberries

• Vitamin D. Vitamin D is well known for working with calcium to protect your bones. But it is also important for so many other bodily functions!  Vitamin D has been shown to reduce cancer cell growth, help control infections and reduce inflammation.  While it is considered ‘The Sunshine Vitamin” and can be produced naturally by exposing your skin to sunlight for about 15 minutes per day, this is not a fool-proof way of getting enough of this important vitamin. The best sources of Vitamin D are fatty fish and cod liver oil, and lesser amounts are found in other animal products. Supplementation of this important vitamin may be warranted.
  • Vegan sources of Vitamin D include:
    • Vitamin D fortified Orange Juice and Cereals
    • Fortified Dairy-Free Milks, such as Soy, Almond, Rice or Oat milks
    • Mushrooms
    • Natural Sunlight (10-30 minutes, 3 times/week)

• Vitamin B-12. Your body needs Vitamin B-12 to produce red blood cells and prevent anemia. While it is thought that most vegans get enough B12 to avoid anemia and nervous system damage, many do not get enough to minimize risks of heart disease or pregnancy complications.  This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vitamin B-12 fortified foods and supplements are the best sources for B-12.

• Iron. Like Vitamin B-12, iron is a crucial component of red blood cells. To help increase absorption of plant sources of iron, eat foods rich in Vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
  • Vegan options high in Iron include:
    • Blackstrap Molasses
    • Lentils and Beans
    • Tofu/Tempeh
    • Spinach and Swiss Chard

• Zinc. This mineral is an essential component of many enzymes and plays a role in fighting infection, cell division and in the formation of proteins. Fortunately, there are plenty of good vegan sources of Zinc.
  • Good sources of zinc include:
    • Quinoa
    • Beans, Chickpeas, Lentils
    • Soy products such as Tofu
    • Walnuts, Cashews
    • Chia, Hemp, and Pumpkin Seeds

While there can be challenges to obtaining all of the needed vitamins and minerals when living the vegan lifestyle, there are many vegan foods, supplements and fortified foods to ensure a healthy lifestyle.