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 acidsOmega-3 fatty acids include ALA, found in flax, chia, hemp and walnuts, and the long-chain EPA and DHA. Vegans can get EPA and DHA directly from supplements made from algae oil.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 supports calcium absorption and bone health. It is made in the skin from sunlight; vegan supplements use vitamin D2 or vitamin D3 from lichen, since most D3 comes from sheep’s wool.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.
Missing something about nutrition?Anyone with a verified account can start a new article.
Write an article