Nutritional Concerns For Vegans
As a vegan, you can expect a few dumbfounded inquiries into your new diet and lifestyle now and then. “But where do you get your protein?” or “Don’t you always feel hungry?” are common concerns among those who aren’t familiar with the vegan diet. Such questions can be frustrating, considering that many of the askers don’t question the healthiness of their meat-eating diet at all! As a vegan, you can definitely get the nutritional requirements you need to be satisfied and healthy, you just have to be aware of a few specific nutritional concerns.
Protein: This is a concern for many new vegetarians and vegans. Since meat is packed with protein, it’s important to be aware of potential plant-based sources in the vegan diet. Soybeans, mushrooms, chickpeas, lentils, seeds, oatmeal, and whole-wheat bread are all foods that can give you a good protein punch. Remember that nearly all foods contain protein, so despite the scare tactics of the chicken lobby, if you’re eating a well-rounded diet with enough calories, you’re probably getting enough of this muscle-building molecule.
Vitamin B-12: This vitamin is only naturally found in animal foods, so it’s important for vegans to supplement their diet with a multivitamin containing B-12. Nutritional yeast is the only natural vegan source (try sprinkling it on popcorn), but it can also be found in some fortified foods such as cereal and soy and rice milk.
Calcium: Women especially might be concerned about getting enough of this bone-supporting substance when they’ve ruled dairy out of their diets. Luckily, many non-dairy products like rice and soy milk are fortified with calcium; it can also be found naturally in many plant sources, such as broccoli, green leafy veggies, almonds, and beans.
Iron: Iron is a trace metal that is essential for cell growth and proper protein function. Wile iron is usually associated with animal products since it is found in blood, there are a number of plant-based products that are good sources of it. Fortified cereals, oatmeal, soybeans, lentils, beans, molasses, tofu, and spinach are all foods with high iron content.
Omega-3s: These fatty acids help maintain the health of many organ systems, from the brain to the skin. It’s not a bad idea to purchase vegan DHA capsules, if you want to ensure your daily intake of omega-3s without harming fish. Canola oil, flax seeds, and walnuts are plant products that naturally contain omega-3s.
Sources:
Dietary Supplement Fact Sheet: Iron. (2011) National Institutes of Health.
A Vegan’s Guide to Good Nutrition. (2011) PETA.