A vegan diet can make it difficult to obtain certain necessary nutrients like vitamin B12, which is found almost exclusively in animal products such as milk, eggs, and cheese. A vegan diet also eliminates dairy, which is a good source of calcium. To ensure they follow a "well-planned" diet, vegans must find alternative sources of vitamin B12, calcium, vitamin D, protein, iron, and zinc.
Vegans can obtain vitamin B12, which is necessary for producing red blood cells and for the normal functioning of the nervous system, by eating breakfast cereals fortified with this vitamin, fortified soy products, and brewer's yeast, as the latter provides B-complex vitamins and also contributes protein, preventing anemia or muscle mass deficiency.
We all need calcium for strong bones and teeth. You can obtain calcium by eating dark leafy green vegetables (such as spinach, broccoli, and chard), almonds, and calcium-fortified foods, such as soy, rice, and almond milk, as well as breakfast cereals.
Vitamin D helps our body absorb calcium, and we synthesize it when we are exposed to sunlight. However, vitamin D deficiencies can occur, especially when we have little sun exposure. Vitamin D is not found in the plant-based foods we typically eat, as the best dietary sources of this vitamin are dairy products fortified with vitamin D. But vegans can also obtain vitamin D by consuming foods fortified with this vitamin, such as soy milk, rice milk, almond milk, orange juice, and some cereals.
The possibility of not consuming enough protein on a vegan diet is high, which is why it is important to take care of protein intake. This should include a variety of plant-based foods, incorporating good sources of protein such as legumes, nuts, and seeds, as well as supplementing your diet with a vegan protein supplement that provides the best sources of plant protein like soy, pea, and quinoa. This serves as a great dietary complement to enrich and ensure tissue formation, as well as prevent the loss of muscle mass, while being practical to mix into preparations and drinks.
Iron from plant sources is more difficult to absorb than the iron contained in meat. This lower bioavailability means that a vegan's iron intake must be higher. Foods rich in iron include soy, tofu, legumes such as lentils and chickpeas, and cereals fortified with this mineral. The absorption of iron is enhanced by the intake of foods rich in vitamin C.
Zinc plays a fundamental role in many of the body's functions, such as the immune system response. Therefore, it is important to consume a sufficient amount of this mineral, and vegans can obtain it by eating nuts, legumes, and soy-based products.
By: Indira Victoria González Rodríguez.
Nutritionist-Dietitian UCV. – Line Specialist at Laboratorios Funat.