Vegan Diet Advice
Information Guide About Strict Vegetarian or Vegan Diet Nutrition, Veganism

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Vegan Diet

Vegan diets, when properly balanced and (where necessary) fortified with vitamins, are perfectly healthy eating plans. Indeed, vegan diets are usually healthier than meat-eating diets. However, being more restricted than the more popular lacto-ovo vegetarian diets, vegan eating plans need to ensure adequate intake of certain nutrients listed below, by consuming adequate quantities of the plant-food sources given.

Vegan Diet Nutrition

Here are some vegan sources of key nutrients, including protein, carbs, fats (including essential fatty acids), minerals and vitamins. Many of the vegan foods listed are also good sources of fiber (soluble and insoluble), phytochemicals and other micronutrients.

Sources of Protein in a Vegan Diet

Whole grains (eg. whole wheat flour, bread and pasta, brown rice, oats, rye), nuts (eg. hazels, cashews, brazils, almonds), seeds (sunflower, sesame, pumpkin), legumes/pulses (peas, beans, lentils), soy products (flour, soy milk, tofu, tempeh).

Sources of Carbs in a Vegan Diet

Whole grains (e.g. wheat, oats, barley, rice), whole-wheat bread, pasta and other flour products, lentils, beans, potatoes, dried and fresh fruit.

Sources of Fats in a Vegan Diet

Nuts and seeds, nut and seed oils, vegan margarine, avocados.

Sources of Essential Fatty Acids in a Vegan Diet

Two polyunsaturated fatty acids not made by the body are linoleic acid (omega 6 group) and alpha-linolenic acid (omega 3 group).

Linoleic Acid (omega 6)
Safflower, sunflower, corn, evening primrose & soy oils.

Alpha-linolenic Acid (omega 3)
Flaxseed, pumpkin seed, walnut, soy & rapeseed (canola) oils.

Note: The correct balance for omega-6:omega-3 intake is roughly 3:1

Sources of Vitamins in a Vegan Diet

Vitamin A in Vegan Diet

Carrots, spinach, pumpkins, tomatoes, dark greens, vegan margarines

Vitamin B in Vegan Diet

Nuts, wholegrains, oats, muesli, pulses (peas, beans, lentils), yeast extracts, green leafy vegetables, potatoes, mushrooms and dried fruit

Vitamin B in Vegan Diet

B12 supplements, fortified yeast extracts, soy milks (eg Plamil), TVP products, some breakfast cereals (eg. Nutri-Grain) - check labels. Seaweed and fermented products (eg. tamari, miso and tempeh) may contain some B12 but they are not reliable sources.

Vitamin C in Vegan Diet

Red and blackcurrants, berries, citrus fruits (e.g. oranges, lemons, grapefruit), green vegetables, potatoes.

Vitamin D in Vegan Diet

Action of sunlight on the skin, vitamin D-fortified foods like vegan margarines, some soy milks (eg. Plamil) and supplements.

Vitamin E in Vegan Diet

Nuts, seeds, whole grains and flours, vegetable oils

Folate for Vegans

Wheatgerm, raw/lightly-cooked green leafy vegetables (eg. broccoli, spinach), yeast, yeast extracts, nuts, peas, green 'runner beans', oranges, dates, avocados, whole grains.

Sources of Minerals in a Vegan Diet

Calcium for Vegans

Nuts, seeds, pulses (eg. soy beans, tofu, miso-fermented soybean curd, haricot beans), molasses, carob, parsley, figs (dried), sea vegetables, grains (eg. oatmeal), fortified soy milks.

Iron in Vegan Diet

Nuts, seeds, pulses, grains, dried fruit, sea vegetables, parsley, green leafy vegetables, molasses, miso.

Zinc in Vegan Diet

Wheatgerm, whole grains (whole wheat bread, rice, oats), nuts, pulses, tofu, soy protein, miso, peas, parsley, bean sprouts (alfalfa).

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