Protein:

Vegan’s can get protein from sources like nuts, seeds, beans, legumes & grains. Some days, it can be hard to reach the body’s protein needs with these sources alone, so I like to drink a protein shake or smoothie. The daily protein needs for all ages varies. On average, women (14+) need about 46 grams & men (19+) need about 56 grams daily. Choosing clean protein products will be the most effective & plant proteins tend to be easier on the stomach. 

Supplements: 

It is especially important for vegans to make sure that they are getting enough B-12, Iodine, Iron, Zinc, D, K2, Calcium & Omega 3 fatty acids (especially long chain n-3 fatty acids EPA & DHA). Some people maintain well balanced vegan diets, but it’s not always easy to have a well balanced diet. Personally, I like to check in with my doctor from time to time to check my vitamin & mineral levels. 

B-12- 

B12 deficiencies are common among non-vegans & vegans. 

B12 is required to help the brain, nerves, blood cells & other parts of the body, function & develop.

Vegan sources: 

Fortified plant-based milk

Fortified cereal

Nutritional yeast

Supplements

Iodine- 

The body doesn’t produce iodine, so it’s important to make sure you get it. 

Iodine helps make energy & keep the body warm. 

It is also very important for a baby’s brain & bone development. 

Vegan sources: 

Seaweed

iodized salt

Iron- 

Iron helps take the oxygen from your lungs & move it to the rest of your body. 

Non-heme is the type of iron that vegans get from non-meat sources. It isn’t absorbed as easily as heme-iron that is found in meat.

 

Vegan sources: 

Dark leafy greens: spinach, kale, collards

Tofu

Beans: white, kidney, garbanzo

Fortiied cereals: wheat, oat & bran

Molasses

Nuts: pistachios, cashews

Dried fruit: raisins, dates, prunes, peches

Fresh fruit: watermelon, figs, bananas

Dark chocolate

Zinc-

Cells need zinc to make DNA & to help fight off bacteria & viruses.

Zinc helps the body heal wounds & helps people smell & taste. 

It is also very important for the growth of infants & children. 

Vegan sources: 

Cashews

Supplements

D- 

Vitamin D helps your immune system, bones & blood cells.

Vegan sources:

Orange juice

Portabella mushrooms

Plant-based milk: soy milk, almond milk, rice milk

*Getting a healthy amount of sunshine on your skin 

K2- 

Vitamin K2 helps with healthy blood clotting, heart health & bone health.

K2 is found in dairy, animal products & fermented foods, so it’s important as a vegan to get this. 

Vegans should get enough K1 from leafy greens, vegetable & some plant oils, but K2 is also important.  

Vegan sources: 

Sauerkraut

Supplements

Calcium- 

Calcium plays a huge role in bone health & helps maintain muscle function, heart rhythm, etc. 

Vegan sources: 

Tofu & soy products

Broccoli

Kale

Chinese cabbage

Fortified cereals

Juices

 

Omega 3-Fatty Acids-  

Omega 3’s help build & keep the body healthy, & they are also a great source of energy.

They are important for the structure of every cell wall in the body.

Vegans get ALA omega 3’s from plant sources. It’s also important to get DHA & EPA omega 3’s, which come from fish oils & algal oils. It is important because only a tiny percentage of ALA’s are converted to DHA (less than 5%) & EPA (less than 0.5%) in the body.

Vegan sources: 

Soybeans-ALA

Tofu-ALA

Papilla oil- ALA

Walnuts- ALA

Flax seeds- ALA

Hemp seeds- ALA

Chia seeds- ALA

Brussel sprouts: ALA

*Algal oil: DHA/EPA

*Disclaimer: This information is for informational purposes only, and it is not intended to treat or cure any illnesses or diseases. Please contact a medical professional for medical advise or needs, or call 911 if it is an emergency.