The vegan diet is one of the most famed and incredible diet plans followed by numerous people worldwide. This meal plan encompasses eating ample amounts of fresh vegetables and fruits and refraining from consuming all animal products including meat and dairy. World Vegan Day is celebrated on November 1, every year to respect the objective and mission of veganism. Vegan groups across the world celebrate this event in a significant manner to impart awareness about having non-dairy products and discover the umpteen health incentives of the vegan diet and how a better planet can be made by following a vegan lifestyle.
The term “vegan” was coined by Donald Watson, co-founder of the Vegan Society in 1994, to depict a diet and lifestyle that eliminates all forms of animal exploitation and cruelty. Since then, veganism has earned great momentum and has been an important way of lifestyle for millions of people.
Also Read: World Vegan Day 2022: 7 Science-Backed Health, Nutritional Benefits of This Diet Regimen
The theme for World Vegan Day 2023, "Harmony with Nature," highlights the critical connection between veganism and environmental sustainability. As the world faces grave ecological challenges, such as climate change, deforestation, and the loss of biodiversity, choosing a vegan lifestyle can significantly reduce one's ecological footprint. By adopting a plant-based diet, individuals can contribute to a more harmonious coexistence with the planet and its ecosystems.
Though a vegan diet is a healthy way of eating and confers a multitude of health benefits, people following a vegan diet may lack a few nutrients as it may be difficult or impossible to get an adequate amount of nutrients from plant food sources alone.
Thus, it’s essential to be aware of them and complement the diet with these nutrients to sustain overall physical health and well-being.
Here we have curated 7 nutrients commonly lacking in a vegan diet regimen.
Essential Nutrients For Vegans
Protein
While protein is abundant in animal products, vegans can meet their protein needs through plant-based sources like legumes (e.g., lentils, chickpeas), tofu, tempeh, quinoa, and nuts. Combining different protein sources throughout the day can help ensure a well-rounded amino acid profile.
Vitamin B12
Vitamin B12 is primarily found in animal products. Vegans should consider taking B12 supplements or consuming B12-fortified foods like plant-based milk, breakfast cereals, or nutritional yeast.
Iron
Plant-based sources of iron include beans, lentils, tofu, and dark leafy greens. To enhance iron absorption, consume iron-rich foods with vitamin C sources like citrus fruits or bell peppers.
Also Read: Vegan Diet: Types, Health Benefits, Foods To Include, Recipes And Side Effects
Calcium
Ensure to get calcium from sources like fortified plant milk, tofu, kale, collard greens, and almonds. Aim for adequate calcium intake to support bone health.
Omega-3 Fatty Acids
Incorporate flaxseeds, chia seeds, walnuts, and hemp seeds into your diet for essential omega-3 fatty acids. These essential fatty acids hold a crucial in uplifting heart and brain health.
Vitamin D
Vegans may need to rely on supplements or fortified foods to ensure sufficient vitamin D intake, as it is not naturally abundant in plant-based diets. Some of the food sources rich in vitamin D include fortified plant based milk, fortified tofu, fortified orange juice, mushrooms, and sunshine.
Zinc
Good sources of zinc in a vegan diet include legumes, nuts, seeds, and whole grains. Make sure you're meeting your daily zinc requirements for proper immune function and faster wound healing.
Iodine
Sea vegetables like nori and iodized salt are good sources of iodine for vegans. An iodine supplement may be necessary if these sources are limited in your diet.
Conclusion
Remember that a well-balanced and varied vegan diet can provide all the essential nutrients your body needs. Consulting with a registered dietitian is advisable, especially if you have specific dietary concerns or restrictions. World Vegan Day serves as a reminder that by making conscious and informed dietary choices, individuals can contribute to a more sustainable and compassionate world.
