A well-planned vegan diet can be a healthy and ethical way to meet your nutritional needs. As vegetarian and vegan diets increase in popularity, it's crucial to understand how to obtain all the necessary nutrients, including B vitamins, from plant-based sources. Reasons for following a vegetarian diet vary but include health benefits. However, some vegetarian diets may rely too heavily on processed foods with too many calories, and too much sugar, fat and salt. To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, including whole fruits and vegetables, and whole grains, while cutting back on less healthy choices like sugar-sweetened beverages, fruit juices, and refined grains.
Understanding Vegetarian and Vegan Diets
"Vegetarian" is a term that defines a person who abstains from eating meat, fish, shellfish, and products made from these foods, optionally including other animal derivatives such as dairy, eggs, and honey in their diet. Vegans, on the other hand, exclude any type of food or derivative of animal origin from their diet. Choosing vegetarianism goes beyond food selection and reflects a philosophy aimed at reducing animal exploitation and cruelty, especially in food production. Additionally, this practice may be motivated by potential benefits for both health and the environment, making it an appealing option for many people.
Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Some people follow a diet that is mostly plant-based, but they still eat meat, dairy, eggs, poultry and fish on occasion or in small quantities. Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need.
The Importance of B Vitamins
The B vitamins are a collection of eight water-soluble vitamins essential for a range of important functions in the body. They are not stored in the body, so we need to eat foods that contain them. These vitamins play crucial roles in energy production, nerve function, and red blood cell formation. Since B vitamins are primarily found in animal products, vegans must pay special attention to their intake to avoid deficiencies.
Potential Deficiencies in Vegan Diets
Plant-based foods naturally lack a reliable source of vitamin B12, requiring individuals following a vegan diet to incorporate fortified foods or take vitamin B12 supplements to meet their dietary needs. Inadequate vegetarian diets may lead to deficiencies in iron, calcium, zinc, vitamin D, and B12, as well as some amino acids. Some studies point to a deficient concentration of vitamin B12 (<156 pmol/L) as having a prevalence of 52% in vegan individuals and only 1% in omnivorous individuals.
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Vitamin B12: A Critical Nutrient for Vegans
Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn't have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency.
B12 helps maintains healthy nerve cells and produce DNA. It works with folic acid to make red blood cells and helps iron work better in the body. B12 is produced by bacteria in soil and water. People (and animals) used to get it from eating food from the ground. Modern food production is so sanitised we need a supplement. Animal foods contain B12 because animals are fed it in their feed.
Sources of Vitamin B12 for Vegans
The best sources of vitamin B12: yeast extracts, nutritional yeast flakes with B12, B12-fortified plant milks, B12-fortified dairy-free yoghurts and desserts, B12-fortified breakfast cereals and B12-fortified margarine. Yes! Especially if you’re a vegan over 50, as absorption declines with age. You need to consume fortified foods or supplements regularly. Nutritional yeast is one of the most popular b vitamin sources for vegans.
- Fortified Foods: Look for fortified non-dairy milk, meat substitutes, breakfast cereals, nutritional yeast, and vegan spreads. It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B-12.
- Nutritional Yeast: Nutritional yeast is a food additive that can be used as a condiment or as an ingredient in vegan recipes. It is made from yeast grown on molasses and then harvested, washed and heated to kill or ‘deactivate’ it. It doesn’t froth or grow like baking yeast as it is inactive. It is sold in tubs of flakes that can be sprinkled on dishes or added to sauces. Very popular with vegans, it even has its own nickname - nooch! Nutritional yeast can be added to cooked meals or sprinkled on food and snacks. To use nutritional yeast, a person can:sprinkle it on popcornmix it into cheese saucesmix it into mashed potatoessprinkle over scrambled eggs or tofustir into a creamy soupadd to pasta dishesput it on salads
- Supplements: For those who are already B-12 deficient, supplemental B-12 in the form of capsules or injections may be required. A daily dose of 50 to 100 micrograms is advised.
Consequences of Vitamin B12 Deficiency
A vitamin B-12 deficiency can have severe consequences for a person’s health. Common problems associated with vitamin B-12 deficiency include anemia, certain neurological disorders, and reduced growth and healing.
Common symptoms of a vitamin B-12 deficiency include:nerve damageweakness and fatiguetingling in the hands and feetnumbnessblurred visionfeversweatingdifficulty walkingproblems with the digestive systema sore tongue or mouth ulcersbreathlessnessfeeling faint or dizzydepressionmood swingsa decline in memory, judgment, and understandingpale skinloss of appetitetinnitus (ringing, buzzing, or hissing sounds in the ears)
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A person experiencing these symptoms should make an appointment with a doctor. The doctor will ask about their symptoms and perform tests to determine whether a lack of vitamin B-12 is the cause.
Recommended Daily Allowance
The daily value for vitamin B12 is 2.4 micrograms (mcg) for adults and children ages 14 years and older. The Food and Drug Administration uses daily values to show how much of a particular nutrient a person needs in the context of their whole diet.
The RDAs of B-12 depend on a person’s age:
- Adults and teenagers: 2.4 micrograms (mcg) per day
- Children between 9 and 13 years old: 1.8 mcg per day
- Children between 4 and 8 years old: 1.2 mcg per day
- Toddlers between 1 and 3 years old: 0.9 mcg per day
- Infants between 7 and 12 months old require 0.5 mcg of B-12 per day, and babies less than 6 months old only need 0.4 mcg per day.
- Pregnant people require 2.6 mcg, while people who are breastfeeding need 2.8 mcg per day.
Other Important B Vitamins for Vegans
While vitamin B12 is the most discussed B vitamin for vegans, it's important to ensure adequate intake of all B vitamins.
- Vitamin B1 (Thiamin):
- Importance: Essential for energy production and nerve function.
- Signs of Deficiency: headache, nausea, fatigue, irritability, depression, forgetfulness, stomach upsets, constipation, poor appetite and weight loss. Severe deficiency can lead to the disease Beriberi, which affects the heart and circulation.
- Sources: wholegrains (oats, wholemeal bread, wholewheat pasta and brown rice), nutritional yeast, yeast extract (Marmite/Vegemite), acorn squash, sunflower and sesame seeds, tahini (sesame seed paste), corn on the cob, pecans, Brazil nuts, hazelnuts and pulses (peas, beans and lentils).
- Vitamin B2 (Riboflavin):
- Importance: Important for growth, healthy eyesight and red blood cell production.
- Signs of Deficiency: lesions on skin exposed to sunlight and/or pressure, diarrhoea, in extreme cases loss of mental capacity.
- Sources: yeast extract (Marmite/Vegemite), nutritional yeast, quinoa, muesli, fortified vegan breakfast cereals, fortified soya milk, avocado, almonds, wild rice, mushrooms and mangetout peas.
- Vitamin B3 (Niacin):
- Importance: Important for energy metabolism and nerve function.
- Signs of Deficiency: lesions on skin exposed to sunlight and/or pressure, diarrhoea, in extreme cases loss of mental capacity.
- Sources: Peanuts and peanut butter are a wonderful vegan source of vitamin B3.
- Vitamin B5 (Pantothenic Acid):
- Importance: Helps build hormones and contributes to a healthy immune system.
- Signs of Deficiency: feeling tired and dizzy, headaches, mood swings and digestive problems.
- Sources: Squash, sweet potato, mushrooms, and chestnuts are all excellent vegan sources of vitamin B5.
- Vitamin B6 (Pyridoxine):
- Importance: Helps form haemoglobin - the substance in red blood cells that carries oxygen around the body.
- Signs of Deficiency: very rare, but can cause anaemia, scaling on the lips and mouth corners, swollen tongue, depression, confusion, a weak immune system and problems digesting food.
- Sources: nutritional yeast, muesli, fortified vegan breakfast cereals, avocados, pistachios, wheat germ, acorn squash, banana, quinoa, sunflower seeds, corn on the cob, wholewheat spaghetti, Brussels sprouts, spring greens, chestnuts, hazelnuts, oranges, sesame seeds and tahini (sesame seed paste), tomatoes and walnuts.
- Vitamin B7 (Biotin):
- Importance: Important for hair, skin, and nail health.
- Signs of Deficiency: hair loss, brittle nails, rashes or other skin problems, depression and exhaustion.
- Sources: tempeh (fermented soya beans), peanuts and peanut butter, hazelnuts, almonds, walnuts, pecans and pistachios, muesli, nutritional yeast, oatmeal or rolled oats, mushrooms, avocado, sunflower and sesame seeds, tahini (sesame seed paste), fortified breakfast cereals and wheat germ.
- Vitamin B9 (Folate):
- Importance: Crucial for brain and nerve function, production of DNA, cell reproduction and, together with vitamin B12, is needed for building red blood cells.
- Signs of Deficiency: poor growth, loss of appetite, tongue and gum inflammation, cognitive problems, tiredness, blood and digestive disorders.
- Sources: nutritional yeast, edamame, tempeh (fermented soya beans), soya milk, tofu, green vegetables (asparagus, Brussels sprouts, spinach, kale, white cabbage, pak choi, rocket, broccoli, lettuce and peas), yeast extract (Marmite/Vegemite), red pepper, fortified breakfast cereal, oranges, beetroot, lentils, acorn squash, wheat germ, sweetcorn, muesli, cherry tomatoes and hazelnuts.
Additional Nutrients to Consider on a Vegan Diet
Besides B vitamins, vegans should also pay attention to other nutrients that are commonly found in animal products.
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- Calcium: Calcium helps build and maintain strong teeth and bones. Good sources of calcium for vegans include:green, leafy vegetables such as broccoli, cabbage and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)fortified unsweetened soya, pea and oat drinkscalcium-set tofusesame seeds and tahinipulsesbrown and white bread (in the UK, calcium is added to white and brown flour by law)dried fruit, such as raisins, prunes, figs and dried apricots
- Vitamin D: The body needs vitamin D to regulate the amount of calcium and phosphate in the body.
- Omega-3 Fatty Acids: Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.
- Iron: Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron.
- Zinc: Zinc helps the body make proteins and grow cells. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ.
- Iodine: Thyroid hormones are made partly of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt.
Making the Transition to a Vegan Diet
One way to start on a vegetarian diet is to slowly reduce the meat in your diet. At the same time, increase the amount of fruits and vegetables in your diet.
- Ramp up: Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry. Find ways to include greens in your daily meals.
- Substitute: Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken.
- Branch out: Check the internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines.
Health Benefits of a Vegetarian Diet
Vegetarian diets are associated with a reduced risk of cardiovascular diseases by lowering modifiable risk factors like abdominal obesity, blood pressure, serum lipid profile, and blood glucose levels. Vegetarian diets are deemed beneficial for health, as they encourage diversity and stability of intestinal microbiota. This microbial diversity is significantly associated with body mass index (BMI), obesity, and cardiovascular protection. In fact, well-designed vegetarian diets, including vegan diets, are considered healthy and nutritionally adequate, and may offer health advantages in preventing and managing specific disease risks.