Are you thinking about transitioning to a vegan diet, but you’re not sure which vitamins/minerals you will need? Or, perhaps you’re already vegan but confused by all the conflicting nutritional information?
Here at Flora & Fauna, we encourage everybody to follow a vegan lifestyle and to eat more plant-based foods — for the animals, for the planet, and for improved health. We also encourage the supplementation of vitamins and minerals where necessary. This blog will run you through the plant-based sources of the essential vitamins and minerals you will need on a vegan diet, as well as some recommended supplements.
Just like any other style of eating, a vegan diet must be balanced, wholesome and nourishing! Veganism incorporates all food groups except for meat, dairy/eggs, and other animal-derived products.
There are many misconceptions about whether veganism is healthy in the long-term. I’m sure you’ve come across well-meaning friends and family members who say, “but, where will you get your protein?” or “what about calcium and iron?”. These are legitimate questions because some people have never even considered cutting out animal products from their diet!
The verdict?
A vegan diet can provide all of the nutrients that a person needs to thrive! Research suggests veganism can improve your health. While it is possible to be vegan and nourish yourself by eating whole foods, many people choose to include supplements in their diet — much like any other style of eating.
Essential Vitamins & Minerals
Vegan diets tend to incorporate plenty of fruits, veggies, grains, beans, nuts and seeds (and vegan chocolate of course!) Eating a variety of these foods will provide a wide range of important vitamins, minerals, healthy fats, and protein. Some claim that you can easily obtain all of your daily nutritional requirements from a vegan diet — and this is mostly true! However, there are some vitamins and minerals that you need to watch out for to reduce your risk of deficiency.
Here at Flora & Fauna, we have a great range of VITUS Supplements that are specifically made with vegan dietary requirements in mind!
Vitamin B12
It’s widely recognised and recommended that vegans should supplement Vitamin B12 in their diet. This is because Vitamin B12 is mainly present in animal products, and it can be difficult to get enough of the vitamin from plant-based sources.
Importance of Vitamin B12
According to Healthline, Vitamin B12 is important for many bodily processes, including protein metabolism and the formation of oxygen-transporting red blood cells. It also plays a crucial role in the health of your nervous system.
Plant-Based Sources?
Vitamin B12-fortified foods, including…
- Plant mylks
- Soy products
- Breakfast cereals
- Nutritional yeast
As veganism grows in popularity, more and more food are being fortified with Vitamin B12. Scientists have recently discovered a bioactive plant-based source of Vitamin B12 in water lentils! They’ve described the discovery as ‘potentially revolutionary’ for vegans all around the world.
Supplement?
Taking a Vitamin B12 supplement is an easy way to ensure that your body is obtaining enough of the important vitamin. The VITUS Pure Plant Sourced B12 contains 100% of your Recommended Dietary Intake (RDI) of Vitamin B12. This nutrient-dense powder is a natural, whole-food blend that is suitable for daily use and ideal for those on a vegan or vegetarian diet. The VITUS B12 powder supports healthy nerve, tissue, brain function, production of red blood cells, and overall immunity. The jar contains 30 servings of the B12 powder, which can be mixed into smoothies/juices or sprinkled over foods.
Iron
Iron deficiency is the most common deficiency in the world — up to 80% of people in the world don’t have enough iron in their system! Women, especially, are at risk of developing iron-deficiency anaemia during menstruating years or pregnancy.
Importance of Iron
Iron is a nutrient used to make new DNA and red blood cells, as well as carry oxygen in the blood. Having too little iron in your system can lead to fatigue and decreased immunity.
Plant-Based Sources?
Did you know that iron can be found in two forms? These are called heme and non-heme. Heme iron is only available from animal products, whereas non-heme iron is found in plants. Heme iron is better absorbed by the body, so that’s why vegans and vegetarians tend to require more iron from plant-based sources.
Non-heme sources of iron include…
- Legumes (lentils, chickpeas, kidney beans, black beans)
- Dark leafy greens (kale, spinach)
- Nuts
- Seeds
- Wholegrains
- Dried fruits
Supplement?
It’s a good idea to speak with your doctor (and get a blood test) to see if you might benefit from taking an iron supplement.
The VITUS Iron + Vitamin C Powder offers a bioavailable, plant-based source of iron that provides 100% of your daily recommended intake. Iron is better absorbed in conjunction with Vitamin C, so this powder is perfect for optimal absorption. One teaspoon per day (stirred into liquid or added to food) will keep you feeling energised!
Omega-3
There are three types of omega-3 fatty acids: EPA, DHA, and ALA. While vegans tend to consume enough of the ALA omega-3 fatty acid, it’s difficult for the body to convert the ALA into long-chain omega-3 fatty acids, such as EPA and DHA.
Importance of Omega-3
Omega-3’s are super important for heart, eye and brain function. Proper intake of omega-3 fatty acids can reduce the risk of inflammation, heart disease, Alzheimer’s, and depression.
Plant-Based Sources?
Plant-based sources of ALA include…
- Flax seeds
- Chia seeds
- Walnuts
- Hemp seeds
EPA and DHA are mostly found in animal products like fatty fish and fish oil. Long-chain omega-3’s can also be found in seaweed and algae (chlorella and spirulina).
Supplement?
It may be beneficial for vegans to take an algae oil or omega-3 supplement. The VITUS Vegan Omega Powder blends premium and natural whole-foods to achieve a balanced 2:1 ratio of Omega 3 and Omega 6 fatty acids. Each dose provides 1000mg of combined Omega 3 and Omega 6 nutrients and is a convenient, natural and fish-free way to boost your daily omega intake!
Other Important Vitamins/Minerals!
Zinc: Zinc is important for the immune system and the repair of DNA damage. Plant-based sources of Zinc include legumes, nuts, oats, tofu, and seeds. Vegans tend to have lower Zinc levels than meat-eaters.
Calcium: Calcium is important for strong bones, teeth and healthy heart function. Plant-based sources of Calcium include dark leafy greens, legumes, tahini and some plant-based mylks. The VITUS Calcium Powder contains 896mg of elemental Calcium per serve with 72 trace minerals for added health benefits.
Iodine: Iodine is necessary for healthy thyroid function. Plant-based sources of Iodine include seaweeds and iodised salt — if you don’t eat these foods regularly, consider taking an Iodine supplement.
What About Multi-Vitamins?
A daily multivitamin can help you to achieve your RDI of essential vitamins and minerals, which supports overall health and bodily function! The VITUS Vegan Vegan Multi Powder contains 100% of your RDI of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Folic Acid, Calcium, Iron and Iodine — all of the essentials! If you’ve been looking for a high-quality vegan multi-vitamin, look no further.
Supplementing essential vitamins and minerals on a vegan diet (or, any diet for that matter!) can help you to feel and look your best.
Shop all supplements here at Flora & Fauna!
