Veganism is a good practice for better health and the environment as well. Nonetheless, for women who observe the vegan diet, they must make sure that they get all the nutrients that will help them lead a healthy life. Although the plant-based diet contains many vitamins and minerals, one has to be vigilant and be conscious of the energy, bone health and immune system compromising vitamin and mineral deficiencies.
Women who have adopted vegan diets require close attention to some nutrients that may be difficult to get through plant sources only. These include Vitamin B12, Vitamin D, Omega-3 fatty acid and iron. Recommendations of essential vitamins and minerals, as well as ways to include them in daily meals, are essential to success on a vegan diet.
But in this blog post, we’ll be discussing 10 vitamins and minerals that vegan women need to be paying attention to, why they’re important and how to ensure you’re consuming enough of them from plant sources. Whether you are just starting with veganism or have been a vegan for years, this guide will assist you in making the right decisions to provide your body with all the nutrients it needs to function properly, be full of energy, and be healthy.
Here is the 10 Essential Vitamins and Minerals for Healthy Vegan Women
1.Vitamin B12
Why it’s important: The following are the roles of Vitamin B12; Vitamin B12 is important for the functioning of the nerves, synthesis of DNA and the formation of red blood cells. Deficiency of this vitamin causes anemia, fatigue and neurological disorders.
Sources: Vegan women require foods that are Vitamin B12 fortified such as the plant-based milks, breakfast cereals, and nutritional yeast since Vitamin B12 is found mostly in animal products. The other source that can be relied upon is supplements.
Recommended Intake: The recommended daily allowance for adults is 2.4 microgram.
2.Vitamin D
Why it’s important: Vitamin D is necessary for the maintenance of healthy bones, the immune system, and lowering inflammation. It aids in the absorption of calcium in the body hence promoting strong bones and teeth.
Sources: Vitamin D is naturally synthesized by the body when exposed to sun light. Nevertheless, those people who do not get enough vitamin D from sunlight especially if they live in northern countries during winter it is recommended to take foods that are rich in vitamin D such as plant-based milks, orange juice, and cereals. Another way of getting your needs met is through supplements.
Recommended Intake: The current guidelines suggest that most people should consume 600 International Units (IU) or 15 micrograms per day, although for individuals over 70 it is advised that this should be increased to 800 IU or 20 micrograms
3. Omega-3 Fatty Acids
Why it’s important: Omega-3 fatty acids are essential for the heart, the brain and the body’s inflammatory response. They include ALA (alpha-linolenic acid) EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Sources: Flaxseeds, chia seeds, and walnuts are good sources of ALA that can be converted to EPA and DHA but the conversion is not efficient. Supplements from algal oil are a good source of EPA and DHA that are specifically appropriate for vegetarians and vegans.
Recommended Intake: No AI has been set for ALA, however, an adequate intake is 1.1g of ALA per day for women.
4. Iron
Why it’s important: Iron is essential in the transport of oxygen in the blood as well as metabolism. A deficiency can result in anemia, fatigue, and a weakened immune system.
Sources: Some of the plant-based foods that contain iron are lentils, chickpeas, beans, tofu, quinoa, fortified cereals and others. Taking these with foods containing vitamin C (like bell peppers, oranges, and strawberries) will increase absorption.
Recommended Intake: Adult women should consume 18 milligrams daily, while those in postmenopausal should take 8 milligrams daily.
5.Calcium
Why it’s important: Calcium is important for the development and maintenance of bones and teeth, muscles and nerves.
Sources: A vegan diet can get calcium from soy milk, rice milk, and other plant based juices, tofu prepared with calcium sulfate, tahini, almonds and greens like kale and broccoli.
Recommended Intake: Most adults should consume 1000mg a day; however, for women over 50 years, the recommended amount is 1200mg a day.
6. Zinc
Why it’s important: Zinc plays an important role in immunity, the healing of wounds, in DNA synthesis and in the synthesis of proteins.
Sources: Some of the good vegan food sources of zinc include legumes like chickpeas lentils and beans, seeds like pumpkin and sesame seeds, nuts and whole grains.
Recommended Intake: The US recommended daily allowance for adult women is 8 milligrams.
7. Iodine
Why it’s important: Iodine is needed for the manufacture of thyroid hormones, which control metabolism, growth, and development.
Sources: Iodine is also found in seaweed. Others are iodized salt and fortified foods.
Recommended Intake: Adults should take 150 micrograms daily.
8. Magnesium
Why it’s important: The mineral is involved in more than 300 processes within the body such as metabolism, muscle contractions and bone formation.
Sources: Magnesium-rich foods include nuts, including almonds and cashews, seeds, legumes, whole grains, and leafy green vegetables.
Recommended Intake: The estimated amount per day for women is 310-320 milligrams.
9. Vitamin A
Why it’s important: Vitamin A is used in the body for activities such as seeing, fighting off infections, building muscles, and keeping the skin healthy. It is a pigment that is converted into Vitamin A by the body, and is found in plant foods.
Sources: The following are examples of foods containing beta-carotene: carrots, sweet potatoes, butternut squash and spinach, kale and other dark green vegetables.
Recommended Intake: The daily serving size is 700 micrograms RAE for women who are above 19 years of age.
10. Vitamin K
Why it’s important: Vitamin K is used for clotting purposes and also in the formation of bones.
Sources: Vitamin K rich foods include the leafy green vegetables like kale, spinach and broccoli.
Recommended Intake: It is suggested that adult women should take 90 micrograms of the compound every day.
Conclusion
It is thus important to appreciate and meet the need for these ten essential vitamins and minerals for a healthy vegan woman. It is therefore possible for vegan women to maintain a healthy diet and they might need to take supplements sometimes. Please always seek the advice of a healthcare provider if you are planning to make changes to your diet or add new supplements to your diet if you have any medical conditions.
