It’s essential to know a little about plant-based nutrition if you’re thinking of going vegan or vegetarian. This section covers why it is important to be aware of nutrition, nutrients you should know about when going vegetarian or vegan and how best to obtain them.

Get what you need:

A standard Western dairy and meat centric diet will give you plenty of the nutrients your body needs, but it will also give you plenty of stuff you don’t. Dairy and meat consumption is associated with higher levels of dietary fats and an excess of animal protein and bad cholesterol (LDL). A plant-based diet however can be rich in all the nutrients your body needs with much less of the nasty stuff if planned correctly.

If you are vegan, vegetarian or even a meat-eater, it’s important to be aware of the nutrients your body needs and how best to obtain them. This is especially important when making changes to your diet and lifestyle. Below you will find information about several of the nutrients and substances that are vital to good health.

All vegans and vegetarians should be aware of the nutrients our bodies need and how to obtain them when eating cruelty-free in a meat and dairy world.

Protein

• Why? We need protein for the growth and repair of various body tissues. It also helps enzymes and hormones to function
• Where? All plants have protein, but some more than others. To make sure you get enough include protein rich sources in your diet such as soy products, legumes, seeds and whole grains

Calcium

• Why? We need calcium to maintain strong teeth and bones. It also contributes to many other hormone functions 
• Where? Sesame seeds, dark leafy greens, almonds, brazil nuts, legumes and fortified cereals and non-dairy milks

Iron

• Why? Important for red blood cell function (transports oxygen around the body)
• Where? Dark green leafy vegetables, broccoli, legumes, beans, whole grains, prunes, figs, dates, seeds

Iodine

• Why? Important for metabolism and thyroid function
• Where? Can be found in dark green leafy veg, sea vegetables and asparagus

Vitamin B12

• Why? Vitamin B12 is very important to be aware of if you don’t eat animal products as it’s not found in large amounts in plant foods. Its role in the body is to help form nerves and cells
• Where? It’s generally recommended that vegans take a B12 supplement of some kind. Other sources include fortified soy products and cereals, nutritional yeast and yeast extracts

Vitamin D

• Why? Helps the body absorb calcium for healthy bones and teeth
• Where? Fortified cereals and soy products can contribute to good vitamin D levels, but it’s also important to get out in the sun so that your skin can produce vitamin D 

Fats

• Why? Fat helps transport vitamins and energy to the cells, nerves and brain
• Where? Seeds, olive oils (and other oils), nuts, avocados, dark green leafy veg

Zinc

• Why? Zinc plays an important role in metabolism and maintaining the immune system
• Where? Wholegrains, green leafy veg, legumes, tofu and seeds

Hang on a minute…

You might have noticed a theme developing with regards to the foods that these nutrients are present in. Dark green leafy veg, lentils, soy products, whole grains and nuts and seeds keep cropping up! So do your body a favour and make sure your plant-based diet is jam-packed with these healthful foods.

Don’t forget to take a B12 supplement of some sort and try to get out in the sun often!

Find out more:

For more detailed information about vegan and vegetarian nutrition, check out the following pages:

• The Vegan Society
• The Vegetarian and Vegan Foundation
• Go Veg
• Foods for Life

Got a question? 

If you have a nutrition related question you can email me at sarahATtheveganmentorDOTcom (just replace the ‘AT’ with an @ and the ‘DOT’ with a dot!).