As more Britons opt for a vegan diet, experts are warning they may not be getting all the nutrients they need. Recent figures show around four per cent of people in the UK are vegan and in 2023, more than 700,000 people globally signed up to Veganuary.
The experts at Simply Supplements have revealed easy ways for vegans to get more nutrients into their diet, without needing to eat meat or dairy. Many think the only way to get vitamins like B12, iron and essential protein into their bodies is by eating meat or animal based products. But, experts are telling Brits they can incorporate all the nutrients they need while following a vegan diet.
Wellness expert Samantha Greener from Simply Supplements said: “Our bodies require lots of nutrients in order to function properly, including 13 vitamins, protein, fat and carbohydrates.
“Some of them we can make ourselves, and some we need from food, the sun and supplements.
“Whether a long-term vegan, someone thinking of experimenting with veganuary or looking to cut out meat from their diet, there are easy ways to make sure your body is getting everything it needs without eating animal by-products.”
Here are Simply Supplements easy ways to incorporate essential nutrients into your vegan diet:
- Vitamin A
Vitamin A is important for normal vision, supporting the immune system, growth and development and helping vital organs to work properly. As well as being present in meats, vitamin A is found in orange and green vegetables and fruits. This includes carrots, sweet potatoes, cantaloupe, kale, spinach and swiss chard. Shop seasonally for green and orange veggies in order to add them into your diet without spending lots of your food budget.
- Protein
It is easy to get enough protein into your body when following a plant-based diet. The food group legumes are protein rich complex carbohydrates, essential for a nutrient-filled vegan diet. Beans, peas, whole grain nuts, seeds, lentils, peanuts and soy foods like tofu, tempeh and soy-based vegan meat replacements are great options to increase protein in your diet.
- Vitamin B12
This vitamin is the only nutrient that does not naturally occur in plant foods, as it is made by bacteria living in the digestive tract of animals. This is why B12 supplements are essential for those following a vegetarian or vegan diet.
- Vitamin C
This essential vitamin can be found in many cupboard and fridge essentials, like potatoes and peppers. While following a vegan diet, make sure to consume enough vitamin C to support collagen production and immune function by eating several servings of fruits and veggies daily. Oranges, kiwis, strawberries, cauliflower and tomatoes are just some examples of vitamin C rich foods which can be easily incorporated into meals and daily snacks.
- Iron
Iron is essential to help our red blood cells carry oxygen around to all our body parts. While red meat is a great source of iron, it can also be consumed from vegan foods. Chickpeas, kidney beans, lentils, spinach, tofu and cashews are some iron-rich foods which form part of a healthy vegan diet. Vitamin C helps the body to absorb iron, so make sure to incorporate foods from both groups into daily meals.
- Calcium
This nutrient is key for bone health and is commonly available from dairy products. Plant foods contain calcium, but not in volumes as high as dairy products. It is important to consume enough calcium-rich plant foods daily, including calcium-fortified plant based milks, collard greens, kale and figs. Smaller amounts of calcium are available in black beans, broccoli and oranges.
- Iodine
This nutrient is most commonly found in shellfish, but can also be consumed from cereals and grains. In order to consume enough iodine to supplement a healthy nutrient-dense diet and maintain thyroid health, those following a vegan diet should take it in a supplement form.
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