how do vegans get all their nutrients?

A vegan diet is not only healthy; it’s also humane. More and more people are making the switch to eating plant-based foods because they want a healthier lifestyle without hurting animals.

If you are considering going vegan or have already begun transitioning to a plant-based diet, you’re probably wondering how do vegans get all their nutrients to stay healthy? This blog post will answer some of those questions and offer advice on what supplements might be necessary for a healthy lifestyle.

What plant-based foods provide protein?

When wondering how do vegans get all their nutrients, one of the main concerns is whether or not vegans get enough protein. While you are most likely able to find vegan-friendly protein sources, many people choose to take supplements because it’s easier and more convenient.

The easiest supplement for vegans is a plant-based alternative like hemp seeds, chia seeds, flaxseeds, kale powder (or any other greens), or spirulina.

Raw vegan protein powders are also a great option that can make shakes, smoothies, and snacks with the added benefit of containing fibre essential for digestive health.

Some common vegan-friendly sources of plant proteins include black beans, chickpeas (garbanzo beans), soybeans, hempseed, chia seeds, quinoa, buckwheat, spirulina and blue-green algae. This is not an exhaustive list. We have a blog post covering how to get protein on a plant-based diet here.

How do vegans get enough iron?

After protein, people are concerned about getting enough iron. No one wants to end up anaemic. However, with a balanced plant-based diet, this should not be an issue.

Iron is found in foods such as spinach and kale, which are both readily available during the winter months. Broccoli has high levels of iron, too but can often have higher levels of pesticides due to its thick leafy nature, so you might want to consider organic options for that one.

Lentils (and all pulses) are a good source of iron and also help to increase the rate of absorption. The best source of vegan iron is pumpkin seeds, as they contain more than double the amount of non-vegan sources like beef liver!

How do vegans get enough B12?

b12 deficiency leads to…

• Anaemia
• Mouth Ulcers
• Depression
• Irritability 

Calcium deficiency can lead to…

• Rickets in children, and
• Dental Changes
• Cataracts
• Osteoporosis in later life.

For anyone looking into a plant-based diet, the nutritional balance of plants may seem confusing, but it’s not something you should worry about. There are so many health benefits of switching to a vegan lifestyle.

Apart from not having to harm animals or contribute to animal cruelty, the main benefit is that it can improve your overall health. Plant-based diets have been linked with lower rates of heart disease and high blood pressure and better management for diabetes type II. Veganism also has a positive effect on people’s mental and emotional wellbeing.

Some data suggest that vegans require less calcium than omnivores because their diet is less acidic, requiring less calcium as it isn’t needed to neutralise the acidic diet of meat. There is not enough data on this at the moment to be definitive yet, though.

It is important to note that not all of these vegan-friendly foods contain the same amount of nutrients, so be sure to do your research to ensure you are getting enough calcium.

How do vegans get long-chain omega-3s?

These play a structural role in the brain and eyes. They are for brain development, reducing the risk of inflammation and even depression.

If you go vegan and eat a plant-based diet, omega-s, such as flaxseed oil or chia seed, walnuts, hemp seeds, and soybeans can help you get Omega-3s. There is not enough data at the moment, though, so it’s worth researching more before doing anything drastic like taking large doses of fish oils.

Algae oil is a good supplement for vegans wishing to increase their long-chain Omega-3 intake.

Do vegans need to take supplements to be healthy?

Still wondering how do vegans get all their nutrients? If you are on a plant-based diet and don’t take supplements, your intake will vary depending on the foods you eat – some food sources can lack in one or more nutrients.

You may also find it difficult to get enough protein from eating only beans and seeds, for example. Iron, Protein and Calcium are all examples of nutrients that may be low in a plant-based diet.

If you eat an unbalanced plant-based diet, it can lead to deficiencies that could compromise your health. Of course, if you are very savvy, you can get all the nutrients you require, but it could be time-consuming to monitor this on a daily and weekly basis.

The best way to get these vital nutrients is by eating as many different types of foods as possible from various sources such as vegetables, grains, legumes, fruits, nuts and seeds. As with any form of nutrition, a balanced diet is the key.

If this sounds like more hassle than you can afford and you prefer to opt for peace of mind, then supplements could be the ideal solution. Vegan-friendly supplements contain all the required vitamins and minerals to keep your body healthy.

What supplements are vegan-friendly?

The vegan community is small but growing with more and more people going plant-based. As a result, there are now lots of supplements available that cater to the needs of vegans.

A vegan diet provides all the essential nutrients and minerals needed to promote good health, but some people may need help getting enough vitamins B12 and D from a plant-based diet alone. This is where supplements can be helpful as they are designed with 100% natural ingredients that will provide you with everything your body needs.

Some contain ingredients derived from animals, such as vitamin D or omega-three fatty acids, while others don’t use any animal products whatsoever. It’s important that you carry out some research on any supplement you intend to purchase. For some animal-derived fatty acids will be acceptable, but for strict vegans, they will not.

Omvits Vegan Multivitamins & Minerals 

These multivitamins contain 24 essential vitamins and minerals for vegans. They have been approved by the vegan society which means you can take them with peace of mind. 

Each tablet contains

• Vitamins A, D3, C, B12, E, K2,
• B1, B2, B3, B5, B6, B7,
• Folic Acid,
• Iron,
• Magnesium,
• Zinc,
• Calcium,
• Iodine,
• Phosphorus,
• Copper,
• Manganese,
• Selenium,
• Chromium,
• Molybdenum.

Vegolife Active Vegan Protein 1kg

This protein powder has the Vegan Society logo showing it has been certified as vegan for your peace of mind. 

Each serving of Vegolife’s Active Vegan Protein contains 21g of multi-source protein all grown and harvested from mother earth. 

The taste and texture of this fo9rmulation set it apart from its competitors! Smooth, satisfying and bursting with flavour it’s a great way to start the day or follow a workout. There’s even a choice of flavours. 

Low-Carb with only 0.6g of sugar and only 106 calories per shake!

These UK made supplements use premium plant-based ingredients from natural sources. 

What are the health benefits of going vegan?

For anyone looking into a plant-based diet, the nutritional balance of plants may seem confusing, but it’s not something you should worry about. There are so many health benefits of switching to a vegan lifestyle.

Apart from not having to harm animals or contribute to animal cruelty, the main benefit is that it can improve your overall health. Plant-based diets have been linked with lower rates of heart disease and high blood pressure and better management for diabetes type II. Veganism also has a positive effect on people’s mental and emotional wellbeing.

Nutrition isn’t something to worry about when trying a vegan diet. There are plenty of plant-based foods that can provide all the nutrients your body needs and even more excellent health benefits from going vegan!

A good place to start is by looking at what plants have lots of iron in them; spinach, kale, sweet potatoes, and molasses are some easy examples. What foods do you eat on a plant-based diet?

If you’re looking for protein, lentils or beans provide an excellent source of it as well as fibre. Sesame seeds are great to add to your diet; they also have vitamin D in them!

We hope this has helped to answer the question; how do vegans get all their nutrients? If you are concerned, try some supplements for peace of mind and simplicity.

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