A vegan diet is one that excludes all animal products including eggs and dairy. Despite this restriction, vegan diets can be a healthy way to meet nutritional requirements with an adequate number of calories and a wide variety of foods. However, when planning a healthy vegan diet, it is important to make a concerted effort to consume a sufficient quantity of the nutrients typically found in animal products like protein, iron, calcium, vitamin B12 and omega-3s.
Protein
The Food and Drug Administration recommends that the daily protein intake for an average adult be about 0.36 g of protein per pound. Depending on weight, this typically means the average adult only needs around 45 to 70 g of protein a day. This can easily be provided by plant-based proteins. Whole grains, legumes, beans, nuts, seeds and vegetables are all reliable sources of proteins and essential and non-essential amino acids. Soy products are another good option for protein since soy protein is remarkably similar to the proteins found in animal products.
Iron
Iron is an important component of red blood cells. While the best source of iron is red meat, certain plant-based foods do contain iron. Dried beans, lentils, enriched grains, whole grains and dark leafy green vegetables are all sources of iron. However, because the human body does not absorb plant-based sources of iron very effectively, the recommended intake of iron for vegetarians is almost twice the amount recommended for non-vegetarians. But by combining iron-rich foods with foods high in vitamin C, like broccoli, the body's absorption of iron can be improved.
Calcium
The American Heart Association has found that vegetarians seem to absorb and retain more calcium from foods than non-vegetarians. Calcium plays a vital role in maintaining the health of bone and teeth and is typically found in dairy products. However, vegan-friendly sources include dark green vegetables, like kale and broccoli, tofu and calcium-enriched or fortified products. Vitamin D also plays a pivotal role in bone health and the absorption of calcium. Making sure that a diet has an adequate amount of vitamin D will make the body more capable of absorbing and utilizing dietary calcium.
Vitamin B12
Vitamin B12 is typically found in animal products and necessary for the production of red bloods cells and the prevention of anemia. Although the average adult only needs a small amount of vitamin B12, it is easy for vegans to develop a vitamin B12 deficiency since most plant-based foods are not reliable sources of B12. Vegans should consider enriched cereals, fortified soy products, nutritional yeast and vitamin supplements to make sure their diet contains an adequate amount of vitamin B12.
Omega-3s
Omega-3 fatty acids are important for cardiovascular health, eye and brain development, and the production of the fatty acids DHA and EPA. Because omega-3s are typically found in cold-water fish and because the human body does not effectively absorb plant-based omega-3s, vegan diets are typically low in omega-3 fats. While flax seeds, canola oil, soy products and walnuts contain some omega-3s, vegans should consider supplementing their diet with food products that have been fortified with omega-3s.
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