Going Vegetarian or Vegan? Key Nutrients Worth Planning For

Plenty of people thrive on vegetarian and vegan diets, and the main ingredients, beans, grains, vegetables, fruit, nuts and seeds, are excellent foods. The key word is planning. When you remove entire food groups, a few nutrients need deliberate attention. Here is a friendly checklist, not a scare list.

Vitamin B12 and iron

Vitamin B12 is made by microorganisms, and natural plant foods do not reliably supply it. Vegans typically rely on fortified foods or a supplement, and vegetarians may get some from dairy and eggs. Because deficiency can develop slowly, it is worth discussing with your doctor or dietitian.

Iron is found in lentils, beans, pumpkin seeds, sesame and leafy greens. Plant iron is absorbed less easily than iron from meat, but eating it with vitamin C foods such as peppers or citrus can help.

Calcium and vitamin D

Good plant sources of calcium include fortified plant milks, tofu set with calcium, sesame seeds, tahini and some leafy greens. Check the label of your plant milk to see whether calcium is added.

Vitamin D comes mainly from sunlight and fortified foods. Depending on where you live and the season, your doctor may suggest a supplement.

Zinc, iodine and selenium

Zinc appears in pumpkin seeds, hemp seeds, beans and wholegrains. Soaking beans and grains and using leavened bread can make zinc easier to absorb.

Iodine is needed for the thyroid, and plant foods vary a lot in how much they contain. Iodised salt, some seaweed in moderation and fortified products can help. Selenium is found in Brazil nuts and sunflower seeds, but do not overdo Brazil nuts, since a couple a day is plenty.

Omega-3 fats and protein

Chia, flax and hemp seeds supply ALA, a plant omega-3 fat. Some vegans also choose an algae-based supplement for the longer-chain omega-3s found in fish. Protein is usually manageable when you eat beans, lentils, tofu, soy, grains and seeds across the day.

You do not need to combine proteins at every meal. Variety over the day is enough for most healthy adults.

Putting it on a plate

A practical weekday dinner might be a lentil and vegetable curry with brown rice, finished with lemon juice and a sprinkle of sesame seeds. It supplies protein, iron, fibre and vitamin C in one bowl. A weekend breakfast could be tofu scramble on wholegrain toast with fortified plant milk on the side.

Batch-cook beans or lentils once a week and you will have a base for many different meals. Tinned versions are completely fine, and often cheaper than convenience foods.

Make it simple

Build plates from a base of wholegrains, a protein food, plenty of vegetables and a spoonful of seeds. Rotate your choices through the week and read labels on fortified foods.

People who are pregnant, breastfeeding, elderly, or planning a vegan diet for children should talk to a doctor or registered dietitian first, and anyone with a health condition should check before big changes. Occasional blood tests, if your doctor advises them, are a sensible way to keep an eye on things.

This article is general information, not medical advice.