The question everyone gets as a vegan, or someone who eats a plant-based diet, is “but can you get enough nutrients”?
Listen, I get it, the meat industry has done a really good job making people assume that they can’t get everything they need without meat. I mean, where else would a vegan get protein!? We should all know by now this information is false; however, what about other nutrient needs?
Can someone who is vegan really get all the nutrients that they need? But also, what is it that the need?
The short answer is: Yes, with proper nutrition and supplements, someone who only consumes plants can get everything they need to live a long, healthy, and happy life.
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What Nutrients do Most Americans lack
Making sure that you get all the nutrients that you body needs is what makes sure that your immune system is running properly. According to the National Institute for Health, most Americans are missing out on core nutrients including vitamins A, C, D, and E, as well as zinc.
In fact, Dr. Mark Hyman, says that over 90% of Americans are nutrient deficient in at least one area. Vitamin D deficiency being among the highest at over 85%.
But what about vegans? Do they lack more?
What Nutrients do Most Vegans lack
Also according to an NIH study, vegans can lack nutrients, but not any more than someone who consumes meat. Specifically, vegans need to be aware of B and D vitamins, iodine, zinc, calcium, potassium, and selenium.
It’s really important after a few months of being on a vegan and/or plant-based diet that you consider asking your nutritionist and/or personal care provider to do bloodwork and make sure you are not low on any key nutrients. Oftentimes these bloodwork panels don’t include B12, so make sure to ask for that to be included.
So let’s dig into those and other important nutrients!
Getting Vitamin B as a Vegan
B12 is the most important B vitamin for a vegan to consider since it’s tricky, however, there are ways to get it.
- Nutritional yeast
- Fortified plant-based milks and cereals
- Some vegan yogurt now contain B12 as well
- Yeast extracts – marmite and vegemite
Getting Vitamin D as a Vegan
We all know getting out in the sun is the best natural source of Vitamin D, but according to Plant-Based Dietician Nisha Melvani, absorption of Vitamin D from the sun can decrease as we age.
Fortified foods like plant-based milk, cereal, orange juice and tofu also help.
Vitamin D3 is often from lanolin (sheep) so check the labels to make sure this is coming from a vegan source.
Getting Iodine as a Vegan
Iodized salt, seaweed products, and again fortified foods are the best option for getting enough Iodine.
Getting Zinc as a Vegan
Many people who eat a whole foods plant based diet can easily get enough zinc. Here’s some of our favorites:
- Lentils
- Tofu
- Beans
- Chickpeas
- Nuts and Seeds
- Oats
- Quinoa
- Brown Rice
Getting Calcium as a Vegan
Millennials grew up in the “Got Milk?” era, so thinking that’s where calcium comes from is no surprise. But that’s not the only source of calcium. The Top 10 highest sources are:
- Kohlrabi
- Collard Greens
- Black Beans
- Spinach
- Turnip Greens
- Chickpeas
- Blackstrap Molasses
- Oatmeal
Get even more plant-based calcium sources.
Getting Potassium as a Vegan
We were always told to eat bananas for potassium and they are high in the nutrient, but mung beans and ½ a baked potatoes are even higher! Some other great sources for potassium are:
- Spinach
- Dried Apricots
- Pumpkin
- Butternut Squash
- Sweet Potatoes
- Chickpeas
- Zucchini
Getting Selenium as a Vegan
Selenium is not a nutrient that you hear very often mentioned to be worried about, but it is something you can easily get on a vegan diet. Here’s some top ways:
- Brazil nuts
- oats
- Beans
- Lentils
- Brown Rice
Fun fact: One brazil nut a day gives you your daily selenium intake needs.
Getting Iron as a Vegan
Fortified plant-based milks and cereals are your best option for iron. We also recommend cooking in a cast iron skillet. Important to note that Vitamin D3 is often from animal-derived ingredients so make sure you know where that is coming from. Other foods that help with iron are:
- kale and other dark leafy greens
- quinoa
- lentils
- chickpeas
- beans
- tofu
- edamame
- nuts
Getting Omegas as a Vegan
Like calcium, people have a believe that omegas only come from fish, but the truth is, it comes from the sea. Here’s some ways to get Omegas
- seaweed
- flax seeds
- chia seeds
- hemp seeds
- walnuts
Supplements
One of the issues with trying to get all your daily nutrients through food is that often times it causes stress due to planning or overconsumption of calories in order to hit those nutrients. One thing you can consider is getting some supplements. A good starting more is a multivitamin.
We like the Solgar Multivitamin because it’s suitable for vegans and their brand is third party tested.
Another option, especially if you are on a budget, is Deva Vegan Multivitamin, which is also third party tested.
More Information
For more information about these vitamins, over-absorption, and more we encourage you to check out Cooking for Peanuts Supplement Guide for a Vegan Diet.
*The information in the post does not constitute medical advice. Please seek out and speak to a doctor if you have medical needs.