What is a vegan diet? A vegan diet is based on plant foods, such as: vegetables, grains, nuts, and fruits, as well as foods made from plants. Vegans avoid all animal products, including dairy and eggs. A common question is whether vegan diets are healthy. When planned and implemented correctly, vegan diets can support a healthy lifestyle. However, because vegan diets exclude certain food groups, they can sometimes lack essential nutrients like protein, calcium, iron, and vitamin B12. Here’s how to address these potential deficiencies:
Protein is crucial for a healthy diet. While complete proteins are mostly found in animal-based foods such as fish, poultry, eggs, and dairy, some plant foods are also complete proteins. Examples include soy products like tofu and edamame, hemp and chia seeds, buckwheat, and quinoa.
Calcium is the most abundant mineral in the body, primarily found in bones and teeth. Adequate calcium intake benefits bone health, while low intake can weaken bones. Some plant-based sources of calcium include: collard greens, kale, spinach, pinto beans, chickpeas, almonds, broccoli, oranges, and dried figs.
Iron is essential for transporting oxygen in the blood and supporting overall health. Plant-based sources of iron include: avocados, cooked spinach, asparagus, green beans, baked potatoes, nuts, beans, legumes, soybeans, tofu, and lentils.
Vitamin B-12 is necessary for maintaining good health. Since B-12 is primarily found in animal products, vegans should rely on fortified foods, B-12 supplements, or vegan B-12 sublingual tablets or sprays to meet their needs.
In summary, a vegan diet can be healthy if you ensure you get enough of these essential nutrients from plant-based sources. It’s a good idea to consult with a nutritionist before making significant dietary changes to ensure you’re meeting all your nutritional needs.