As I feel this is an important topic, that my original blog may have underdone, I have decided to update and reformat the blog, for the betterment of your reading.
Firstly I must outline that I am by no means a licensed professional within the field of nutrition, the following is merely my interpretation of research provided and learning’s from my personal experience and interest in the topic.
Nutrient deficiencies are commonly associated with vegan diets; many folks believe the diet cannot be sustained in a healthy manner, as particular vital nutrients cannot be acquired. Outlined below I will detail research, in which shows that the belief mentioned before is simply untrue. A diet is merely a set parameter in which details a vague outline of what groups of foods can be consumed and in some cases time frames of consumption and macronutrient guidelines. But what makes a diet healthy or not healthy is much more than that. The vegan diet can be either healthy or unhealthy. What matters is the macro and micronutrient breakdown of foods and supplements which fit the parameters of a vegan diet. The vegan diet, much like any diet requires a base level of nutrients, macro and micro; think protein, fat and carb; as well as b12, iron, omega 3, d3 etc. As long as vital nutrients are obtained in a sufficient amount (blood tests and daily recommended intake listings will clarify this) through the diet, the diet can be deemed “healthy”. Working in conjunction with a health professional, preferably a dietician, should always be advised, to ensure all health parameters of a diet are met.
Listed below are a number of nutrients often neglected on vegan diets, foods and supplements in which they can be consumed and reasoning for their consumption (these nutrients are also often neglected within the omnivore populace, so should be duly noted by all):
PROTEIN
The building blocks of the human body and are thus responsible for the growth and repair of muscles, skin, hair, blood cells and hormones. Within a protein, there are branch chain amino acids (BCAAs) and essential amino acids, both of which are vital for optimal health and performance. Recommended daily protein intakes ranges from .8 to 1.4 grams per a kilogram of body weight, with increased activity levels leading to increased need for protein in some individuals. As a vegan it is a must to ensure adequate levels of protein, thus amino acids, are consumed on a daily basis. Vegan foods which contain high levels of protein are as follows; chickpeas, legumes, seeds, grains, nuts, vegan protein powders (BCAAs included preferably), tempeh, tofu, oats, quinoa.
| Amounts per a 100g | Protein | %RDI |
|---|---|---|
| Tofu | 15.g | 32% |
| Tempeh | 18.5g | 37% |
| Seitan | 75.2g | 150% |
| Quinoa | 14.1g | 28% |
| Chickpeas | 19.3g | 39% |
| Pumpkin seeds | 18.5g | 37% |
| Hemp seeds | 33g | 66% |
| Peanuts | 25.8g | 52% |
| Almonds | 22.1g | 44% |
| Walnuts | 24.1g | 48% |
| Nutritional yeast | 50g | 100% |
| Black beans | 21.6g | 43% |
| Lentils | 25.8g | 52% |
OMEGA 3
Omega 3 fatty acids (DHA, ALA, EPA) play an important role in the prevention of heart disease as well as improve cognitive function. Due to the absence of fish and crustaceans from the vegan diet, lack of omega 3 fatty acids, especially amongst older folk, is an issue. A daily DHA supplement is recommended, in conjunction with the consumption of flax seeds, chia seeds and walnuts and it is advised to neglect cooking foods in omega 6 containing oils such as soy, corn, sesame, vegetable, and sunflower.
| Amounts per a 100g | Omega 3 | %RDI |
|---|---|---|
| Chia seeds | 17552mg | - |
| Flax seeds | 22813mg | - |
| Walnuts | 2006mg | - |
IRON
Iron deficiency and the risk of anemia, as a result, is a common fear amongst vegans and doubters of the vegan diet. A lack of iron can cause fatigue and reduced work capacity. Many may consume what they consider adequate amounts of non-haem iron (plant-based) sources of foods, but neglect to consider the lesser bioavailability in comparison to animal-derived haem iron. A daily intake of 12-16 mg for females and 5-7 mg for males is recommended. Increasing non-haem iron consumption in conjunction with consuming vitamin c containing foods such as tomatoes, broccoli and oranges increase absorption. Lastly avoid intake of tea, coffee or cocoa when partaking in iron consumption as they have inhibiting factors.
| Amounts per a 100g | Iron | %RDI |
|---|---|---|
| Spinach | 2.7mg | 15% |
| Vegan Dark chocolate | 11.9mg | 66% |
| Chickpeas | 6.2mg | 35% |
| Lentils | 7.5mg | 42% |
| Hemp seed | 13.8mg | 77% |
B12
B12 is an essential vitamin required for the function of the brain, nerves and blood cells. The lack of B12 is also commonly recognized deficiency associated with veganism. I can not stress enough, how important it is for those following a solely plant-based diet, to be cognitive in ensuring daily a daily intake of b12. In order to acquire the recommended dosages of up to 2.4mcg daily for adults and teenagers, vegans must consume b12 fortified foods in conjunction with a supplement.
| Amounts per a 100g | B12 | %RDI |
|---|---|---|
| Nutritional yeast | 48.7mcg | 812% |
CALCIUM
Found primarily in our bones and teeth, calcium is essential to the bone strength and muscle contraction and relaxation. Between 800-1200 mg are recommended daily, with children and pregnant women requiring higher levels of calcium. Broccoli, kale, cauliflower, bok choi, sprouts and calcium-fortified soy, nut milk and juices are all great sources of calcium for vegans. Implementing vitamin D containing foods helps increase calcium absorption.
| Amounts per a 100g | Calcium | %RDI |
|---|---|---|
| Kale | 135mg | 14% |
| Broccoli | 47.0mg | 5% |
| Brussels sprouts | 42.0mg | 4% |
| Spinach | 99mg | 10% |
| Almond milk | 75.2 | 9.4% |
| Chia seeds | 631mg | 63% |
VITAMIN D
Vitamin D plays an important role in the metabolism of calcium and hardening of bones and teeth. Vitamin D3 can be obtained by vegans via lichen derived vitamin D3 supplements and fortified foods, and through exposure to the sun. Vitamin D3, cholecalciferol, is generally derived from animals, however, within recent years, vegan-friendly lichen derived versions of the supplement have become available. Vitamin D2, ergocalciferol, is vegan-friendly, however, is considered to be less bioavailable than vitamin D3. Exposing mushrooms to sunlight increases their vitamin D intake.
| Amounts per a 100g | Vitamin D | %RDI |
|---|---|---|
| White mushrooms | 12.6IU | 3% |
| Shiitake mushrooms | 18IU | 4% |
| Vitamin D fortified soymilk | 49IU | 12% |
| Vitamin D fortified orange juice | 57IU | 14% |
| Vitamin D fortified tofu | 157IU | 39% |
CREATINE
Mostly known for its use by athletes and those enwrapped in the fitness industry, creatine has been heavily researched over the years and has been linked to incredible gains to muscle hypertrophy, strength, and improvements in a short period, high-intensity exercise. As it is primarily found in high quantities within meat products, vegans must resort to powdered forms of synthetic creatine, which can be easily found in your run of the mill supplement store. Whether you have performance enhancing goals in mind or not, creatine holds a great benefit to any who consume it and is recommended to be consumed in 3-5g dosages daily in conjunction with water or a carbohydrate-containing meal or drink such as orange juice.
ZINC
Important to cell growth and repair, as well as protein metabolism, zinc warrants inclusion in anyone’s diet. Vegans can obtain zinc from beans, nuts, seeds (pumpkin), whole grains and supplementation. Soaking and fermenting sources of zinc improve absorption, whilst is inhibited by the likes of calcium, folic acid, magnesium, and copper. The daily recommended allowance for zinc is 11mg for males and 8mg for females, although it is advised that Vegans/vegetarians consume upwards of an additional 50%.
| Amounts per a 100g | Zinc | %RDI |
|---|---|---|
| Pumpkin seeds | 10.2mg | 69% |
| Chia seeds | 3.5mg | 23% |
| Sunflower seeds | 5mg | 33% |
| Hemp seeds | 17.9mg | 120% |
| Nutritional yeast | 18.8mg | 125% |
MAGNESIUM
Magnesium plays a role in many various functions and reactions within the body, such as protein synthesis, muscle and nerve function, energy production, glycolysis, transport of calcium and potassium ions across cell membranes. Acquiring sufficient levels of magnesium is not actually so difficult in comparison to many of the aforementioned nutrients and is readily available in leafy green vegetables such as spinach and broccoli, legumes, nuts (almonds), seeds (flax and pumpkin), whole grains, fortified foods and cereals and lastly supplements if necessary. The recommended dosage is 400-420mg for males and 310-360mg for females.
| Amounts per a 100g | Magnesium | %RDI |
|---|---|---|
| Flax seed | 392mg | 98% |
| Pumpkin seeds | 262mg | 65% |
| Sunflower seeds | 325mg | 81% |
| Almonds | 286mg | 72% |
| Brazil nuts | 376mg | 94% |
| Broccoli | 21mg | 5% |
| Spinach | 79mg | 20% |
| Walnuts | 201mg | 50% |
| Black beans | 171mg | 43% |
| Hemp seed | 1071mg | 268% |
IODINE
Iodine is essential for optimal thyroid function and metabolism. Iodine intake is often an issue, as deficient or excessive intake can lead to thyroid dysfunction. The daily recommended intake is 150mcg and can be met by consuming iodized salt, seaweed, supplements, potatoes, cranberries, and prunes.
| Amounts per a 100g | Iodine | %RDI |
|---|---|---|
| Potatoes | 19.5mcg | 13% |
| Cranberries | 352mcg | 234% |
| Prunes | 130mcg | 87% |
| Seaweed | 790mcg | 526% |
| Iodized salt | 7700mcg | 5133% |
FINAL WORDS
Variety, balance, and consistency are important fixtures of any diet. Incorporating a variety of foods will allow you to extract a broad spectrum of nutrients from your diet, whilst simultaneously preventing the boredom and mundane that comes with eating the same foods and meals from day to day. A balanced micro and macronutrient profile will prevent vitamin deficiencies and excessive consumption of any one nutrient. Consistency, we all need it, we all struggle with it. Too many of us fall back to into old habits when the going gets tough, when the weeks drag on and when emotions run high. Having a goal in mind, a basic structure in place and will to continue with it, are the basic foundations of a successful diet. Consistency, if prevailed with, thankfully becomes easier as times go by, as you replace old habits with new and improved habits. Final reminder for all, I am not a licensed health professional nor a dietician, I can not provide specifics for macro and micronutrient intakes and I cannot provide meal plans. Make sure you do your own due diligence and transcribe with a health professional if you wish to inquire further. Hopefully, this written piece helps those of you who have qualms about taking up a solely plant-based diet and those of you who have already made the leap and seek a little further guidance.
SOURCES:
• Resource manual, book 1, Certificate 3 in fitness SIS303310, Southbank Institute of technology (2013)
• www.ncbi.nlm.nih.gov. 2017. No page title. [ONLINE] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/. [Accessed 07 October 2017].
• VITAMIN B12: Uses, Side Effects, Interactions, and Warnings - WebMD. 2017. VITAMIN B12: Uses, Side Effects, Interactions, and Warnings - WebMD. [ONLINE] Available at: https://www.webmd.com/vitamins-supplements/ingredientmono-926-vitamin+b12.aspx?activeingredientid=926&activeingredientname=vitamin+b12. [Accessed 07 October 2017].
• Magnesium — Health Professional Fact Sheet. 2017. Magnesium — Health Professional Fact Sheet. [ONLINE] Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. [Accessed 07 October 2017].
• Zinc — Health Professional Fact Sheet. 2017. Zinc — Health Professional Fact Sheet. [ONLINE] Available at: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. [Accessed 07 October 2017].
• Omega-3. 2017. Omega-3. [ONLINE] Available at: http://www.veganhealth.org/articles/omega3. [Accessed 07 October 2017].
• WebMD. 2017. Vitamin B12 Deficiency: Causes, Symptoms, and Treatment. [ONLINE] Available at: https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes#1. [Accessed 07 October 2017].
• Health.com. 2017. Foods That Are High in Magnesium - Health. [ONLINE] Available at: http://www.health.com/health/gallery/0,,20914173,00.html#magnesium-rich-foods-. [Accessed 07 October 2017].
• Sports Dietitians Australia (SDA). 2017. Creatine - Sports Dietitians Australia (SDA). [ONLINE] Available at: https://www.sportsdietitians.com.au/factsheets/supplements/creatine-athletes/. [Accessed 07 October 2017].
• SELF Nutrition Data | Food Facts, Information & Calorie Calculator . 2017. SELF Nutrition Data | Food Facts, Information & Calorie Calculator . [ONLINE] Available at: http://nutritiondata.self.com/. [Accessed 19 December 2017].