Introduction to vegan nutrition

Will a vegan diet meet all my nutritional requirements?

Contrary to 'popular belief' (or more accurately, 'old wives' tales') a balanced vegan diet provides all the protein, calcium, iron and iodine required by our bodies. Vitamin B12, once the bane of vegans as it was thought to be exclusively animal-sourced, is now readily available in vegan-friendly supplement form and is also used to fortify many vegan products such as soy-milk and meat substitutes. Even Omega-3 and 6 fatty acids, traditionally found in fish oil extracts, can be obtained from algae, flax, canola and hempseed.

It's not just vegans that think a vegan diet is fine - the evidence that a vegan diet is 100% healthy is available from anywhere you care to look. A vegan diet is endorsed by organisations like the World Health Organisation and the American Medical Association, the British Medical Association, the Physicians Committee for Responsible Medicine, American Dietetic Association, Dietitians of Canada and the American Diabetes Association (veganism can help with diabetes). Some health insurance companies offer discounted rates to vegetarians and vegans!


What are the advantages of a vegan diet?

A growing number of nutritional specialists support the conclusion that veganism is in fact healthier than either a vegetarian or meat-based diet - potential benefits include lower levels of saturated fat, low cholesterol, lower risk for cancer and heart disease, higher levels of carbohydrates, fiber, magnesium, potassium, folate, antioxidant vitamins C and E and phytochemicals, and maybe even, according to some controversial new research, a higher IQ! A major recent study, The China Study (http://en.wikipedia.org/wiki/The_China_Study) strongly supports these conclusions.

Another advantage of veganism is not having to indirectly consume artificial substances like growth hormones and antibiotics which are often given to farmed animals; yet another is not having to consume cows' milk, a powerful allergen for many humans which has been widely misrepresented by the dairy industry as an essential part of a growing child's diet.

Yet another is that going vegan encourages you to learn more about nutrition, meaning you can make more informed choices about what you do and don't put in your body.


Are there any special precautions I need to take?

Vegans need to be extra-sure they get enough essential fatty acids in the right ratios, enough vitamin B12 and enough iron. Don't be too worried about nutritional deficiencies though: a recent study of nutritional deficiency has found the average meat eater to be deficient in 3 times as many areas (calcium, iodine, vitamin C, vitamin E, fiber, folate and magnesium) as the average vegan (calcium, iodine and vitamin B12)!


In conclusion

A vegan diet is at least as healthy, and likely healthier than, either a vegetarian or a meat-based diet. Still, we know it can be a bit worrying reading all this technical stuff about long-chain fatty acids and vitamin interactions. If you have any concerns about a vegan diet, feel free to contact us!


More information:

For information about specific dietary requirements, navigate to one of the articles in the main menu.

For a handy printout chart of the four 'new' food groups (i.e. the basis of a healthy vegan diet) you can download a PDF from the excellent Physicians' Committee for Responsible Medicine website at: http://www.pcrm.org/health/veginfo/vsk/4foodgroups.pdf or browse to it on the net:  http://www.pcrm.org/health/veginfo/vsk/food_groups.html


Here's a preview:

Fruit
3 or more servings a day
Fruits are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C—citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.

Serving size: 1 medium piece of fruit • 1/2 cup cooked fruit • 4 ounces juice


Legumes
2 or more servings a day
Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soymilk, tempeh, and texturized vegetable protein.

Serving size: cup cooked beans • 4 ounces tofu or tempeh • 8 ounces soymilk


Whole Grains
5 or more servings a day
This group includes bread, rice, tortillas, pasta, hot or cold cereal, corn, millet, barley, and bulgur wheat. Build each of your meals around a hearty grain dish—grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc.

Serving size: 1/2 cup rice or other grain • 1 ounce dry cereal • 1 slice bread


Vegetables
4 or more servings a day
Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or cabbage are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.

Serving size: 1 cup raw vegetables • 1/2 cup cooked vegetables





Out of interest - the complete list of essential (not made by the body) nutrients human need:

In case you're REALLY interested in nutrition, here's a complete list of every single essential nutrient all people need to stay healthy. Note that each of these items is clickable and links to a Wikipedia article.


* Essential fatty acids:


* Essential amino acids necessary for all humans:


* Essential amino acids necessary for human children and not adults:

 

* Vitamins:


* Dietary minerals: Biochemical studies reported in 2006 indicate that the following elements (aside from H, C, N, and O) are required for human health:

 

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