A balanced diet is essential, but as a vegan there are a few nutrients that you should keep a close eye on. Your health, energy and well-being depend on them. Here are the most important nutrients, their functions and how you can cleverly integrate them into your diet:
Vitamin B12
Vitamin B12 is essential for cell division, blood formation and a healthy nervous system. It is not found in plant-based foods in relevant quantities, so you need to supplement it. The Austrian Society for Nutrition (ÖGE) recommends a daily intake of around 4 to 7 micrograms. Preparations such as tablets or drops are readily available.
Particularly important: As vitamin B12 is stored in the liver for years, symptoms of deficiency can occur late, often with irreversible nerve damage. To avoid this, you should take vitamin B12 regularly – especially during pregnancy and breastfeeding.
My personal recommendation: For over 4 years I have been taking the vitamin B12 tablets from “Nature Love” and have my vitamin B12 status checked every year as part of a blood test – it is always within the normal range.
Iodine
Iodine is essential for the production of thyroid hormones. A deficiency can lead to an enlargement of the thyroid gland (goitre). You can ensure a basic supply by using iodized table salt. Alternatively, algae with a moderate iodine content or iodine-enriched plant drinks are also suitable. Always pay attention to the declared iodine content, as this can vary greatly with algae. If you are unsure, targeted iodine supplementation by your doctor may be advisable.
Calcium
Calcium is not only important for strong bones, but also for blood clotting and muscle and nerve function. Dark green vegetables such as broccoli or kale, almonds, sesame seeds and tofu are great plant-based sources of calcium. Calcium-rich mineral water (at least 400 mg/liter) and fortified plant milk also contribute to the supply. A sufficient supply of vitamin D is crucial for your body to be able to utilize calcium optimally.
Vitamin D
Vitamin D plays a key role in calcium metabolism, bone health and immune system function. Your body can produce it itself through exposure to sunlight – but only from March to October and only if you regularly exercise outside in the sun. In the winter months, the sun is too weak in our latitudes, which is why nutritional supplements are recommended. Talk to your doctor about the right dosage to optimally cover your needs.
My personal recommendation: As I am a very fair skin type and don’t get much sun even in summer, I take the vitamin D3 & K2 drops from “Sonnenfreund” all year round. This gives me security.
DHA and EPA (omega-3 fatty acids)
These long-chain fatty acids are essential for the health of the brain, heart and nerve cells. They are mainly found in fish, but can also be obtained vegan through algae oil or fortified capsules. A daily intake of 250 mg DHA and EPA is recommended by the EFSA. In addition, alpha-linolenic acid (in linseed oil, walnuts, chia seeds) provides the basic building blocks that your body can convert into DHA and EPA to a limited extent.
My personal recommendation: My daily companion: two capsules of the “RINGANA BEYOND omega ” provide me with omega-3 fatty acids from sustainable microalgae. Particularly practical: they also contain vitamins D3, K2, E, ubiquinol and carotenoids.
Protein
Proteins are the building blocks of your body – for muscles, tissue and cells. Pulses such as lentils, chickpeas or beans, soy products, seitan and wholegrain products are excellent sources. Combine them cleverly, for example rice with beans or bread with hummus, to achieve an optimal amino acid balance. Eating different sources of protein throughout the day ensures a high-quality supply.
Read more about the best vegan protein sources here and how you can optimally combine them.
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It makes a difference which foods we choose.
Selenium
Selenium protects your cells from oxidative stress and strengthens the immune system. Brazil nuts are a real superfood: two Brazil nuts a day are often enough to cover your needs. Alternatively, wholemeal products and pulses also provide selenium.
Iron
Iron is crucial for the oxygen supply in the blood and for energy production. It is found in lentils, sesame seeds, lamb’s lettuce and wholegrain cereals. Plant-based iron is better absorbed if you combine it with vitamin C – for example with a squeeze of lemon juice or a salad with peppers. Avoid drinking coffee or tea directly with iron-rich meals, as they can inhibit absorption.
Find out more about how to prevent iron deficiency here.t and improve iron absorption.
Zinc
Zinc supports the immune system, skin health and metabolism. It is found in pumpkin seeds, cashews, lentils and oatmeal. The bioavailability of zinc can be improved by soaking or fermentation (e.g. sourdough bread).
Does that sound like a lot? With a varied, well-planned vegan diet, you can easily cover most of these nutrients. Supplements such as vitamin B12 and vitamin D can optimally cover your requirements.
Find out more about the 10 best superfoods.
Disclaimer: This text is in no way a substitute for professional advice from a doctor or pharmacist and must not be used as a basis for independent diagnosis or for starting, changing or stopping treatment of illnesses. Always consult a doctor you trust if you have any health questions or complaints! Greentrinsic accepts no liability for any inconvenience or damage resulting from the use of the information presented here.
