Veganpedia category
Nutrition
Nutrients, supplements and a balanced plant-based diet. 8 articles.
CalciumCalcium is needed for bones, teeth, muscles and nerves. Vegans can meet their needs with calcium-set tofu, fortified plant milks, low-oxalate greens, and nuts and seeds.IodineIodine is needed to make thyroid hormones. Vegan diets can be low in iodine, so iodised salt, fortified foods or a supplement are commonly advised; seaweed is unreliable and can supply excessive amounts.IronIron in plant foods is non-heme iron, which is less readily absorbed than heme iron from meat. Vegans can meet needs by eating iron-rich plant foods alongside sources of vitamin C.Omega-3 fatty acidsPlant-based omega-3: vegans get ALA from flaxseed, chia, walnuts, hemp and rapeseed oil, and can get EPA and DHA directly from algae oil. Intake guidance from NIH and EFSA, ALA conversion, food amounts and supplement tips.ProteinProtein needs can be met on a varied vegan diet built around legumes, soya foods, grains, nuts and seeds. Legumes are especially useful because they supply the amino acid lysine.Vitamin B12Vitamin B12 is essential for nerve function and red blood cell formation. Reliable vegan sources are fortified foods and supplements, and health bodies advise all vegans to use one of them.Vitamin DVitamin D as a vegan: sunlight, fortified foods and supplements. Vegan forms are vitamin D2 and lichen-derived D3 (most D3 comes from sheep’s wool). How much to take (NHS, NIH), food sources, D2 vs D3 and safety limits.ZincZinc supports immunity, wound healing and growth. Legumes, whole grains, nuts and seeds supply zinc, and preparation methods that reduce phytates help the body absorb more of it.
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