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Vegan Nutrition

Supplements to Common Vegan Deficiencies

After years of research and countless nutrition studies on the benefits of a vegan lifestyle, it’s conclusive that there is no excuse for not eliminating animal protein from your diet other than the preference for meat. The following are some of the most common deficiencies and tips for maintaining balanced vegan nutrition.

Protein Substitute to Maintain Proper Nutrition in a Vegan Diet

Protein (specifically the amino acids contained within protein) is essential for muscle growth and health brain functions. According to the American Dietetic Association (ADA), the average adult requires .4-.5 grams of protein per pound to resume healthy body function. For a little perspective, a half cup of tofu contains 10 grams of protein. That means a 170 pound adult would need to eat roughly four servings of tofu minimum in a typical day. In past article including “How to be Vegan” and “What do Vegans Eat,” We spoke a bit about viable protein substitutes. Though some fruits and vegetables do contain a small amount of essential amino acids, we find most of our vegan protein in sources like legumes, grains and nuts. Like some of you, I have asked myself, “is it possible to have a high protein vegan diet?” The simple answer is yes. We’ve seen dramatic changes in actors like Toby McGuire who, while filming “Spiderman,” bulked up on a diet consisting of a lot of tofu. With the right balance of vegetable based proteins, proper nutrition can be achieved on a vegan diet.

B12 Supplements for Vegan Diets

Vitamin B12 helps in the division of blood cells and protection of the nervous system. Insufficient amounts may result in loss of motor function and heart disease. An interesting characteristic about B12 is that enough can build up in an adult’s system over a lifetime of eating meat to sustain health functions for years. However, on a vegan diet you may reach a point where regular intake is required. Though it’s commonly believed that B12 is contained within some plant based products such as tempeh and seaweed. These foods along with supplementation will help maintain proper nutrition on a vegan diet.

Iron, Calcium and Zinc for Balanced Vegan Nutrition

Minerals including iron. Calcium and zinc are often found in meat protein leaving vegans (particularly teenage vegans) at risk for anemia and bone disease. Luckily, these are the easiest to supplement with a simple change serving quantity. All these minerals can be found in dark leafy greens like Kale and spinach.

A healthy balanced nutrition profile while on a vegan diet is achievable through eating the right combination of plant based foods and in come cases with a little supplementation. Always consult with a doctor before making any significant changes to your diet.