Fast Five: Vital Nutrients A Vegan Must Not Miss

March 12, 2015

Healthy eating — Eat Healthy: Sugar-rich treats and easily accessible junk food could comfort you only temporarily. Fill up on winter fruits like pomegranate and grapefruit, which are seasonal and full of antioxidants and vitamins.

There’s no arguing that a vegan diet has numerous benefits. Fresh vegetables, fruits, grains, nuts and seeds have loads of nutrients that keep you hale and hearty.

However, giving up on meat and dairy altogether does mean that you’re depriving yourself of the nutrients particularly present in such foods. A vegan diet may not provide for these essentials. If you’re following this lifestyle, be doubly sure about including these components in your diet, with vegan sources, or supplements:

1. Protein: Meat and dairy are the richest sources of protein. Lack of it will cause a dip in energy and make you weaker. When you give up protein you must look for plant-based alternatives, such as these.

2. Calcium: Dairy is almost synonymous with calcium, which is needed for stronger bones and overall health. Luckily there are plenty of non-dairy sources of calcium that are healthy and vegan-friendly.

3. Vitamin B12: Meat, eggs and dairy are the only unfortified natural sources of this vitamin. Vitamin B12 is required for red blood cells growth and the maintenance of the nervous system. Its shortage could put you at a risk of macrocytic anemia and also cause memory loss, dizziness, mood changes, and loss of vision. To replenish this nutrient, look for fortified vegan products like cheese, yogurt, cereals and non-dairy drinks. Taking B12 supplements is another good option.

4. Iron: An important constituent of hemoglobin, iron comes majorly from meat, poultry and fish. To replenish it, you will particularly have to make sure you eat iron-rich plant-based foods like lentils, legumes, collard greens, and tofu.

5. Omega-3 Fatty Acids: This nutrient has multiple health benefits, from decreasing the risk for coronary heart disease, to lowering blood pressure, and reducing joint pain. Fish is one of the main sources of omega-3 fatty acids, but vegans can get a healthy dose of it from foods like flaxseeds, soybeans, soybean oil, olive oil and hemp oil.