Every diet has specific considerations. With an omnivorous diet, you might need to limit tuna due to heavy metals, control cholesterol levels, and avoid raw meats to prevent serious infections. Similarly, a vegan diet has its own set of considerations. These are not drawbacks but rather differences to be mindful of.
Key Nutrients to Watch in a Vegan Diet
1. Protein
Many assume that a vegan diet lacks protein, but this is not the case. Studies show that vegans often have higher blood protein levels than omnivores. As long as you consume enough calories, you can get sufficient protein from plant-based sources like legumes, nuts, and whole grains. Tools like Chronometer can help track nutrient intake during the initial transition phase.
2. Vitamin B12
Vitamin B12 is a common concern for vegans. Although the body can recycle B12 for years, nutrition experts recommend supplementing with fortified foods or daily supplements. Don’t neglect B12, even if you feel fine during the first few months.
3. DHA (Omega-3)
DHA is essential for brain and heart health. While the body can convert ALA (from plant sources) into DHA, the conversion rate is low. You can supplement DHA from plant-based algae products or consume ALA-rich foods like chia seeds, flaxseeds, and walnuts.
4. Iron
Plant-based iron (non-heme) is less absorbable than animal-derived iron. However, pairing it with vitamin C enhances absorption significantly—for example, adding a splash of lemon juice to leafy greens can triple iron absorption. Excellent plant-based sources of iron include black beans, spinach, and fortified cereals.
5. Zinc
Phytates in plants can reduce zinc absorption, so slightly increasing your daily zinc intake is recommended. Foods like oats and pumpkin seeds are rich in zinc and easy to incorporate into your diet.
6. Vitamin D
If you don’t live in a sunny location, you can supplement vitamin D with UV-exposed mushrooms, an effective plant-based alternative to supplements.
7. Calcium
You don’t need dairy to meet calcium requirements. Foods like sesame seeds, kale, and tofu provide ample calcium. Recommended intake ranges from 800-1000mg/day, depending on guidelines.
8. Vitamin K2
Although most K2 comes from animal sources, the body can convert vitamin K1 (from plants) into K2. If needed, you can supplement with natto (fermented soybeans), a natural and vegan-friendly K2 source.
Tips for Transitioning to a Vegan Diet
- Don’t Overrestrict: Start by eliminating animal products, then gradually shift to a whole-food, plant-based diet.
- Monitor Your Health Regularly: Blood tests are the best way to ensure you’re not deficient in any nutrients.
How to Stay Healthy on a Vegan Diet
- Eat enough calories.
- Supplement appropriately with B12 and DHA.
- Incorporate foods rich in vitamin D, iron, zinc, and calcium into daily meals.
Not only does a vegan diet reduce the risk of chronic diseases such as diabetes, obesity, and hypertension, but it also lowers your ecological footprint and supports animal welfare.
This content summarizes the video How to Prevent Deficiencies on a Vegan Diet from the YouTube channel Mic the Vegan, which has over 400,000 followers.