Which Foods to Eat for a Healthy Vegan Diet

Nutrition Information for Vegans - Protein, Vitamins and Minerals

Jun 26, 2009 Sharon Kirby

It is possible for vegans to obtain enough protein, vitamins and minerals by eating a healthy diet that does not contain foods from animal sources.

A vegan diet is one that does not contain any meat, fish, dairy products, eggs or any other produce obtained from animals. For a healthy diet, vegans must ensure they are eating the right foods to meet their nutritional requirements or they may be susceptible to protein, vitamin or mineral deficiencies.

Foods Needed for a Healthy Vegan Diet

As with any diet, a wide variety of different foods is required in a vegan diet to get the broad array of nutrients that humans require for good health. Plenty of vegetables, fruits, whole grains, pulses, nuts and seeds should be eaten, with refined, processed foods, and saturated and hydrogenated fats kept to a minimum.

Although it is possible to have a healthy vegan diet, there are a few dietary considerations particularly important for vegans, involving protein, and particular vitamins and minerals. By following some basic guidelines, a vegan should find his or her nutrient requirements to be adequately met.

Protein in a Vegan Diet

Protein in a non-vegan diet is usually obtained from animal products, such as meat, poultry, fish, dairy products and eggs. Good sources of non-animal protein include pulses, whole grains, nuts and seeds, so vegans should include a variety of these in their diets, such as:

Pulses - haricot beans, soya beans, blackeye beans, mung beans, kidney beans, pinto beans, butter beans, aduki beans, broad beans, chickpeas, marrowfat peas, garden peas, lentils and split peas.
Whole Grains - wheat, oats, barley, millet, rye, buckwheat and quinoa, as well as foods made from grains such as pasta, bread and breakfast cereals.
Nuts - hazelnuts, walnuts, cashew nuts, almonds, brazil nuts, pine nuts, peanuts and pistachio nuts.
Seeds - sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds and flax seeds.

Vitamins in a Vegan Diet

By eating a wide variety of different coloured fruits and vegetables, nuts, grains, seeds and pulses, a vegan will obtain all necessary vitamins and minerals. However, there is an exception. Vitamin B12 is usually obtained by non-vegans from meat, poultry, fish, eggs, milk and other dairy products. B12 is not considered to be available in reliable amounts from plant sources.

Vegans should include foods fortified with Vitamin B12 in their diets. Such foods include soya milk and other soya products, as well as breakfast cereals and margarines. Vitamin B12 requirements can also be met by regularly taking a supplement.

Minerals in a Vegan Diet

Mineral deficiencies of particular concern to vegans include those of calcium, iron, zinc and iodine. These minerals are typically obtained from animal sources in omnivorous diets. However, they can also be found in foods of plant origin.

Milk and other dairy products are widely regarded as good sources of calcium, but they are not the only sources. Calcium is also found in edible plants, such as kale, spring greens, broccoli, watercress and other dark green vegetables, as well as in almonds, chickpeas, currents, figs, oranges, fortified foods such as soya milk, and hard water.

Iron is found in substantial quantities in meat, but it is also obtained from dark leafy green vegetables, dried apricots, whole grains, nuts, beans, parsley, black molasses, and fortified foods such as breakfast cereals. Although iron is more easily absorbed from animal rather than plant sources, Vitamin C helps to increase absorption.

Zinc is found in red meat, poultry, dairy, oysters and other shellfish, but is also present in beans, peas, grains, nuts, seeds and fortified breakfast cereals. Iodine is found in dairy products, shellfish and sea fish, but is also available in kelp and other seaweeds, and iodised salt.

As long as a vegan diet contains a wide variety of fresh, whole foods as well as fortified foods or supplements when necessary, good nutrition with enough protein, vitamins and minerals for good health is possible. In fact, such a diet is likely to be low in saturated fat and reduce the risk of heart disease.

For further information about the important minerals, read How can Vegans Avoid a Calcium Deficiency?, Zinc Food Sources and Deficiency Symptoms, and How to Prevent Symptoms of Iron Deficiency.

References:

Vegan Society. "Healthy Choices." (Accessed June 26th, 2009)

The copyright of the article Which Foods to Eat for a Healthy Vegan Diet in Nutrition is owned by Sharon Kirby. Permission to republish Which Foods to Eat for a Healthy Vegan Diet in print or online must be granted by the author in writing.

It is Possible to Have a Healthy Vegan Diet	Pulses are a Good Source of Non-Animal Protein	B12 is Found in Fortified Foods and Supplements
Dark Green Vegetables Contain Calcium	Fortified Breakfast Cereals Contain Iron and Zinc