Vegan basics

Six nutrients worth planning for when you eat only plants, and where to find them. Facts only, each with its source.

The Academy of Nutrition and Dietetics, the largest body of nutrition professionals in the United States, states that appropriately planned vegetarian diets, including vegan diets, are healthful and nutritionally adequate (position paper, 2016). The word doing the work is planned. Here is what to plan for.

1. Vitamin B12

Plant foods are not a reliable source of B12. Vegans need B12-fortified foods, such as some plant milks, breakfast cereals and nutritional yeast, or a supplement. Check labels for “B12” or “cobalamin”. (NIH Office of Dietary Supplements)

2. Iron

Plants carry non-haem iron, found in lentils, beans, tofu, spinach and fortified cereals. Eating it with vitamin C, from tomato, lemon, kiwi or capsicum, helps the body absorb it. (NIH Office of Dietary Supplements)

3. Calcium

Without dairy, calcium comes from tofu set with calcium, plant milks with added calcium, and some greens such as kale and bok choy. (NIH Office of Dietary Supplements)

4. Iodine

Since 2009, most bread sold in Australia is made with iodised salt. If you use salt at home, choose iodised. (Food Standards Australia New Zealand)

5. Omega-3

The omega-3 fat in plants is ALA. Flaxseed, chia seeds, walnuts and canola and soybean oils carry it. (NIH Office of Dietary Supplements)

6. Protein

The Australian Guide to Healthy Eating lists legumes and beans, tofu, nuts and seeds in the protein food group. Legumes also count toward your vegetables. (NHMRC, Eat For Health)

Sources

  1. Journal of the Academy of Nutrition and Dietetics 116(12):1970-1980. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016).
  2. NIH Office of Dietary Supplements. Vitamin B12 fact sheet.
  3. NIH Office of Dietary Supplements. Iron fact sheet.
  4. NIH Office of Dietary Supplements. Calcium fact sheet.
  5. Food Standards Australia New Zealand. Iodine fortification.
  6. NIH Office of Dietary Supplements. Omega-3 fatty acids fact sheet.
  7. NHMRC, Eat For Health. Australian Guide to Healthy Eating, and serve sizes.
  8. NHMRC, Eat For Health. Recommended number of serves for adults.

General information, not medical advice. Pregnancy, childhood and some health conditions change what you need: ask your doctor or an Accredited Practising Dietitian.