It is common nowadays to follow a vegetarian or vegan diet since they identify a lot of benefits related to their health as well as to the environment. However, those going for plant-based diets must ensure that they have taken their various body requirements as they mostly contain plants without so much animal-based products. Some vitamins and nutrients, present in animal products, may not be easy to come by if you’re a vegetarian or vegan and therefore this population is susceptible to shortages.
As with any diet style, a vegetarian or vegan diet plan can give your body most if not all the nutrients it needs, but this usually requires some cunning. Some of the most important vitamins inclusive of B12, D, and Omega 3 fatty acids are hard to come by in plants alone. If not well monitored, low consumption of these nutrients will cause weakness, poor immunity and other negative long-term effects like increased bone density or poor brain functioning.
In this guide, we’ll discuss 8 vitamins and nutrients that vegetarians and vegans should pay particular attention to. Folic Acid to Omega-3 fatty acid, we’ll explore what they are, their consequences of deficiency and how to get adequate amounts in your diet plan naturally or supplemented forms. Thus, if you want to have bright, active life without sacrificing, you can find out all your nutritional requirements for healthy and tasty plant-based food.
Below are eight key vitamins and nutrients that vegetarians and vegans must ensure they take in sufficient quantities.
1. Vitamin B12
Why it’s important:
Vitamin B12 is essential for the production of red blood cells, maintenance of nerves and cells’ DNA synthesis. It takes a very active role in sustaining cognitive and physical energies within the human brain. Vitamin B12 can cause tiredness, anemia, nerve damage and poor mental health if it is scarce in the body. Given that this vitamin is concentrated in animal products, people consuming limited animal products or no animal products at all (e.g. vegans and vegetarians) should pay attention to their intake.
Plant-based sources:
While there are no natural plant-based sources of Vitamin B12, you can find it in fortified foods like:
- Nutritional yeast
- Sey: Plant based milk fortified (soy, almond, oat, etc)
- Fortified cereals
- B12 supplements
Supplements or foods that contain fortifications are often taken by those with vegan and vegetarian diet as they cannot get enough B12 every day.
2. Vitamin D
Why it’s important:
Calcium and phosphorus also depend on vitamin D for absorption, bones and teeth health as well as immune systems. Inadequate Vitamin D affects the bones and the body’s immunity; it causes rickets in children as well as osteomalacia in adults.
Plant-based sources:
Though Vitamin D is gotten naturally from the sun, that needs to be supplemented in diet since many people do not have free access to sunlight or cannot spend much time under it. Plant-based sources include:
- Fortified plant milks
- Fortified orange juice
- Fortified cereals
That is, vitamin D2 or D3 supplements (D3 should be chosen vegan, as it is produced from animal products).
3. Iron
Why it’s important:
Namely, iron is needed for synthesis of hemoglobin- the protein in red blood cells that transports oxygen in body. I mentioned while lacking iron, one can end up having anemia resulting in such symptoms like fatigue, weakness and short breath. In its natural form plant-based diets contain non-heme iron, which has a lower bioavailability than heme iron in animal products.
Plant-based sources:
- Lentils
- Chickpeas
- Beans (black, kidney, pinto)
- Tofu and tempeh
- Spinach and other similar green leaves
- Pumpkin seeds
- Quinoa
- Fortified cereals
These are better absorbed when taken with Vitamin C foods such as oranges, yellow bell peppers, or tomatoes.
4. Calcium
Why it’s important:
Calcium is important for aspects as bones and teeth, muscle contractions, and nerve impulses. Deficiency of calcium can lead to the growth of osteoporosis as well as fractures. People have long associated calcium with dairy foods, but there are many plant-based foods that can also be used to obtain calcium in daily diet.
Plant-based sources:
- Bottled soya milk, almond milk, oxidised flaxseed, wholemeal bread, pasta, small amounts of red meat, etc.
- Fortified tofu
- Kale, bok choy, collard greens kind of greens.
- Fortified orange juice
- Almonds
- Sesame seeds
- Figs
For people who have an insufficient intake of calcium from the vegan source, there are many vegan calcium supplements.
5. Omega-3 Fatty Acids
Why it’s important:
They are important in heart health, brain and overall health as well as being anti-inflammatory in the body. These are normally distributed in the fatty fish, but vegetarians and vegans can obtain them from sources rich in alpha-linolenic acids the body then converts it into EPA and DHA.
Plant-based sources:
- Chia seeds
- Flaxseeds and flaxseed oil
- Walnuts
- Hemp seeds
- Algal oil This directly exemplifies DHA and EPA which can be extracted from algae.
Due to the poor conversion efficiency of ALA to EPA and DHA some vegetarians and vegans may opt to use algal oil sources of omega 3.
6. Zinc
Why it’s important:
zinc is extremely important for the body it boosts the immune system, helps with DNA synthesis, and is also involved in the formation of new tissue in repairing of injuries. Even though it is present in a variety of fixed foods, including plant and animal derived foods, the amount of zinc that can actually be absorbed by the human body from plant foods is very low because it is bound to what are known as phytates.
Plant-based sources:
- First, you have the category of whole grains which include quinoa, oats, brown rice among others.
- Tofu and tempeh
- Chickpeas or beans such as lentils, black beans, etc.
- Shelled fruits and seeds (pumpkin seeds, hemp seeds)
- Fortified cereals
However, if you’re concern about your zinc you should consider soaking, sprouting, and fermenting your legumes and grains.
7. Iodine
Why it’s important:
Iodine helps the thyroid hormone, which for instance assists on managing metabolism, growth and development of the brain. Deficiency of iodine causes disorders affecting thyroid gland, among them being goiter – an enlargement of thyroid gland and hypothyroidism. While there is a paucity of meat protein in such diets, Iodine is also scarce in most vegetarian diets unless iodized salt, or sea-food is included in the daily food preparations.
Plant-based sources:
- Iodized salt
- Seaweed (kelp, nori, wakame)
- Fortified plant milks
- Iodine supplements – avoid taking very large doses of iodine at one time because it can also affect the gland.
8. Protein
Why it’s important:
It is involved in the construction of tissues as well as the repair process, the manufacture of enzymes and hormones and generally the marketing and maintenance of muscle tissue. Although protein exists in virtually all plant derived products, it is advisable to ensure that one is getting the protein from a number of these sources to meet the nine essential amino acids.
Plant-based sources:
- Lentils
- Beans (black, kidney, pinto; chickpea)
- Quinoa
- Tofu and tempeh
- Edamame
- Seitan
- Peas
- Nuts and seeds
Including these foods in your meals, you can get enough protein in your body without taking animal products.
Conclusion
This means that you can take vegetarian or vegan meal and still get all your nutrient requirements in a single meal. Recognizing these 8 basic vitamins and micronutrient requirements: Vitamin B12, Vitamin D, Iron, Calcium, Omega 3 fatty acids, Zinc, Iodine, and Protein will enable one have stronghold health and vigor with plant-based diet. If you are in doubt as to your nutrient requirement it is advisable to consult a physician or a nutritionist and come up with a proper diet requirement or even go for supplements in case the nutrients are lacking.
