For those who wish to be plant-based long term, it’s quite important to know where you can get your nutrients from. It also helps for the curious friends and family members who are likely to quiz you on this, just because their new to this type of diet and unsure where you can get certain nutrients. By understanding what nutrients you need and planning your meals with these ingredients in mind, you’re well on your way to having a healthy, balanced vegan diet where you feel great and contribute to saving the planet one day at a time. *
Needed for healthy function of our nervous systems.
Plant-based B12 sources:
- nutritional yeast flakes
- marmite/yeast extract spreads
- fortified breakfast cereals
- fortified plant-based milks
- vegan multivitamin/b12 supplement
More detailed information on B12 here.
Omega 3 and 6
Two polyunsaturated fats that our bodies cannot make themselves and must come from food or a supplement. Omegas are necessary to maintain a healthy heart and reduce the risk of heart disease. Be careful however, too much omega 6 intake can reduce omega 3 conversion – it is best to get advice from your doctor.
Omega 3 sources:
- Walnuts and walnut oil
- Ground flaxseed/linseed
- Chia seeds
Omega 6 sources:
- Sunflower oil
- Nuts and seeds
Or take vegan omega supplements advised by a doctor.
Keeps bones and muscles healthy.
- It is difficult for anybody (meat eater or not) to eat enough vitamin D through food alone, so we advise taking a supplement if you do not live in a country with lots of sunshine where you can absorb it through the skin.
- Vitamin D3 from lichen and vitamin D2 are vegan-friendly
For Protein, Calcium and Iron: see here.
*All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
The information and opinions expressed here are believed to be accurate, based on the best judgement available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. Worth my Earth acknowledges occasional differences in opinion and welcomes the exchange of different viewpoints. The publisher is not responsible for errors or omissions.