People often wonder if a vegan diet can truly be safe and provide adequate nourishment. In short, yes. It does however require taking an active role in maintaining your health. In particular, vegans need to ensure that they have adequate B12, vitamin D, calcium, protein, and essential fatty acids. I’ll briefly cover how you can get enough of these in your diet, but if you’re ever concerned I highly recommend seeing a nutritionist that has experience with vegan diets. Below, the recommend daily intakes are general guidelines and tend to be specific to the number of calories you consume daily. See a professional dietitian or nutritionist for personal guidelines if you’re concerned.
Protein
Protein isn’t as difficult as you might think for a vegan. As a general rule, you can calculate your proteins needs with this simple equation:
Calculate your weight in kg: weight in pounds ÷ 2.2 = weight in kg
Calculate your recommended protein intake in grams: Multiply kg × 0.9 = g
So, if you weighed 145 lbs. it would look like this:
145 lbs. ÷ 2.2 = 65.9 kg
65.9 kg × 0.9 = 59 g protein
Some nutritional experts believe this number is high and we can do fine with closer to 30g. I tend to split the difference and aim for somewhere between 30–50. The protein you consume from whole foods like beans, whole grains, and vegetables are great for a variety of nutrients, but the protein tends to be less digestible than many of the more refined sources, such as tofu and meat substitutes.
Sources of protein:
Beans, tofu, tempeh, meat substitutes, nuts, seeds, nut and seed butters, millet, brown rice.
Essential Fatty Acids
Basically we’re talking omega-6 and omega-3’s here. Both are good fats. We already consume more than enough omega-6, so we just need to keep an eye out for the omega-3s. Omega 3s can further be divided into LNA (Alpha-linolenic acid), EPA (Eicosapentaenoic acid), and DHA (docosahexaenoic acid).
EPA and DHA both come from microalgae. These microalgae are eaten by fish and that’s how fish and fish oil has come to be such an excellent source of EPA and DHA. The best way to get the benefits of these little microalgae is in a gel cap. You can typically find several vegan options available at your local heath food store.
Sources of LNA:
Dark leafy greens, seaweed, flaxseed, seaweed, walnuts, soybeans.
Iron
Iron is plentiful in a plant-based diet and fortified foods provide even more. When possible, opt to cook in cast iron cookware to increase iron. Also keep in mind, vitamin C is very beneficial in iron absorption. Women require between 14.4 and 32.4 mg of iron per day. Men require 14.4 mg per day.
Sources of iron:
Beans, lentils, tofu, blackstrap molasses, raisins, broccoli, iron-fortified cereals, pumpkin seeds, dried figs, pine nuts
B12
B12 is made by bacteria and isn’t naturally synthesized by plants or animals. When you eat animals you’re benefiting from the bacteria they and their food are contaminated with. It’s believed most vegetable and fruit also have B12, but we tend to wash it all away. Luckily, most fortified foods and drink now include B12. If you’re into soy milk, two glasses per day would have you covered (3mcg daily is recommended). You can also take a supplement a few times a week if you fear you’re deficient, but I would just be mindful of it for a few weeks and gauge where you’re at. If you’re eating right, you’re probably fine.
Sources of B12:
Nutritional yeast powder, soy milk, rice milk, fortified cereals and meat substitutes
Vitamin D and Calcium
If you aren’t living in the upper latitudes and sunlight is plentiful, make it a habit to spend 15 minutes a day in the sun — without sunscreen! There, vitamin D. If you are subject to some serious cloud coverage, consider a supplement or making sure you’re eating enough foods fortified with vitamin D.
Calcium requirements can be tricky in that the amount of calcium your body requires is dependent on the amount of protein and sodium. Both protein and sodium have a negative effect on calcium absorption. The minimum suggested calcium intake for adults 19–50 years old is 1,000 mg per day; 1,200 if you’re over the age of 50.
Sources of calcium and vitamin D:
Kale, broccoli, collard greens, fortified soymilk, fortified rice milk, fortified orange juice, fortified cereals.
So here’s the breakdown:
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Whole Grains: 6-11 servings
Bread, rice, pasta, cereal, corn, millet, barley, bulgur, buckwheat, oats.
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Vegetables: 3+ servings
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Fruits: 2+ servings
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Fortified Soymilk and Alternatives: 6-8 servings
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Beans/Legumes: 2–3 servings
Beans, peas, lentils, tempeh, tofu, & meat/dairy substitutes.
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Other essentials (omega 3s, B12, D)
Walnuts, canola oil, and flax seeds
The above information is based on nutritional guidelines from Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet by Brenda Davis and Vesanto Melina