Vitamins for Vegan
Supplements for Vegan
Are you vegan and wondering how to sustain a healthy, plant-based diet and lifestyle? Veganism has grown in popularity in recent years, with latest figures estimating that around 4% of people in the UK now follow a vegan diet.
Whether choosing veganism due to environmental motives or health benefits, including key nutrients as part of your diet and through supplementation is an essential part of a healthy vegan lifestyle.
Key Foods for Vegan
Key nutrients to include as part of a healthy vegan diet include: vitamin A, B vitamins, protein, iron, calcium, zinc and iodine. A vegan diet should include these foods:
- Dark green leafy vegetables: spinach, kale, rocket, beet greens and Swiss chard contain a good source of iron, zinc, calcium and some B vitamins (such as folate).
- Complete proteins: plant-based proteins such as quinoa, lentils, chickpeas, légumes, nuts and seeds, buckwheat, oats and other grains should be combined to make ‘complete’ proteins for use in the body.
- Tofu: provides a plant-based protein, vitamin A, iron, zinc and is a non-dairy source of calcium.
- Seaweed: contains the richest source of iodine, with kombu and dried nori seaweed containing the highest amounts.
- Berries: strawberries, raspberries, blueberries, blackberries and blackcurrants provide a good source of vitamin C which helps the body to absorb iron. Combine with iron-rich plant foods for optimum absorption.
Which Supplements Can Support Vegan?
The top nutrients to consider when looking for supplements to support a vegan diet include:
- Vitamin B12
- Vitamin A
Top Tips on Buying Supplements for Vegan
- You can supplement with a vegan source of omega-3 derived from algae oil, rather than a fish oil.
- Vitamin B12 cannot be obtained from a vegan diet, other than small amounts in yeast extract, fermented or fortified foods and so it’s essential to supplement. It may be useful to test B12 levels to ensure you are dosing adequately.
- It may be worth considering a good quality multi-vitamin and mineral suitable for vegans to ensure you are getting an adequate supply of the key nutrients which can be difficult to source in plant-based foods.
Nutritional Therapy Support For Vegan
Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with vegan and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations
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