Flyer describing vegan sources and attributes of various nutrients.

1. functioning of the brain and nervous system, VITAMIN D
inflammatory responses, and activity of the
retina. Vegan sources of DHA and EPA are Important for:
limited in foods, as it is only from microalgae. • Absorption of calcium
This is sold as supplements. • Bone formation and structure
Find it in: Get enough by:
• Omega-6: plant oils: soybean, sunflower, • Ensuring adequate exposure to UV sunlight,
canola, corn. 15 mins daily.
• Omega-3: plant oils: flaxseed, canola, • Choosing products fortified with vitamin D.
soybean, hemp.
• EPA and DHA: microalgae in fortified Be aware:
products, supplements. • Vegan diets do not contain any natural
sources, apart from sunlight!
Be aware:
• Body conversion of omega-3 into EPA and
B12
DHA may be inefficient.
• DHA is vital for brain development in
a guide to essential nutrients for
children. If you are considering pregnancy Important for: healthy vegan nutrition
or are raising a vegan child, consider a DHA • DNA and red blood cell formation.
supplement. • Function of the central nervous system.
• Reducing homocysteine build-up: a factor in
heart disease risk.
ZINC Vegan eating patterns are wonderfully healthful
Find it in: when adequately planned. Meals are often based
Important for: • B12 fortified products: soy products and around fresh fruit and vegetables, contributing to
• Function of many enzymes. ‘meat alternatives’ a diet that is high in fibre, vitamins and minerals,
• Growth and repair, protein synthesis. • Supplements low in saturated fat and entirely free of cholesterol.
• Reproductive system. When variety is limited however there are certain
• Immunity. Be aware: nutrients that may be lacking.
• There are no natural vegan sources of B12.
Be aware: • Deficiency is silent and takes a long time, When planning meals, focus on nutrients including
• Vegan diets are high in phytate (plant bran with irreversible damage to the nervous protein, calcium, iron, zinc, vitamin D, vitamin
layer) which prevent absorption. system. B12, and essential fatty acids. Foods included in
• Folate levels can hide a B12 deficiency the vegan diet are often not naturally-occurring
Be sure to include: because the symptoms of deficiency are the sources of these nutrients. Make a habit of reading
 Lentils, adzuki beans, legumes same. Vegans typically have great folate labels and take advantage of fortified foods that
 Mushrooms levels. are a good source of these nutrients.
• B12 should be taken as a supplement if you
 Millet, whole grains
do not choose fortified products, if you are
Pumpkin and sunflower seeds
 considering pregnancy, and in children.
 Products fortified with zinc including some
cereals and soy ‘meats’
 Bread that is leavened

2. PROTEIN For daily complete proteins, Example • Formation of red blood cells.
eat this: • Cognition and brain function.
Important for:  Soy protein tempeh or tofu, textured
• Structure and function of cells and enzymes. vegetable protein Find it in:
• Formation of collagen: skin, bone, body  Grain + legume rice and chickpeas, peanut • Beans, lentils, nuts and seeds
tissue. butter sandwich • Tofu and tempeh
• Maintaining muscle – strength and  Legumes + nuts hummus (chickpeas, • Soy products and fortified ‘meat alternatives’
metabolism. tahini), bean and nut • Fortified bread and breakfast cereals
patties
• Blackstrap molasses
Find it in:
• Beans – chickpeas, lentils, navy, kidney. CALCIUM Be aware:
• Tofu, tempeh and soy products. • Vegans eat non-heme iron which is harder to
• Nuts – almonds, walnuts, cashews. Important for: absorb.
• Seeds – sunflower, pumpkin, sesame. • Bone formation and turnover. • Add Vitamin C rich foods to ensure
• Processed ‘meat alternatives’. • Prevention of osteoporosis. absorption.
• Soy, pea and rice protein powders. • Function of cells and enzymes. • Polyphenols/tannins ( tea, coffee, red wine)
• Muscle contraction. block absorption.
Be aware: • Reducing high blood pressure and • Calcium and zinc supplements with iron
• Protein is made up of essential and non- cardiovascular disease risk. foods can prevent absorption
essential amino acids.
• Essential amino acids must be present in the Be aware: You might not be getting enough if:
diet every day. • Oxalates are found in some green leafy • You are an athlete or participate in heavy
• Plant proteins such as grains and beans each vegetables (spinach) and block calcium training.
contain some of the essential amino acids. absorption. These are not good sources. • You experience heavy menstrual periods or
These are incomplete proteins. By eating • You need vitamin D to absorb calcium. loss of blood.
a variety of plant protein foods you make • High salt in the diet can lead to calcium loss. • You are feeling tired or heavily fatigued: visit
complete proteins. • Read the label and choose calcium fortified your doctor for a blood test.
• Processed vegan ‘meat alternatives’ may be products. • You are often cold and have poor immunity.
high in salt and saturated fat.
• Try not to rely on only soy protein: include a Include these foods: For a daily supply, eat this with vitamin C:
variety of sources.  Calcium fortified products such as plant milks,  1 cup of lentils, handful pumpkin seeds, 1 tbsp
cereals and juices blackstrap molasses
You might not be getting enough if:  Tofu: look for calcium-set  Iron fortified soy ‘meat’ and veg casserole
• You are losing weight.  Vegetables: broccoli, cabbage, sweet potato
 Legumes: chickpeas, lentils ESSENTIAL FATS
For daily complete proteins, Example
 Nuts and seeds: almonds, tahini, pumpkin seeds
eat this:
Description:
Grain + calcium muesli with fortified rice

• The polyunsaturated fats known as omega-6
fortified milk IRON and omega-3s, are essential for body function
Vegetable + baked potato with fortified
and must be present in the diet.
 Important for: • The omega-3 fatty acids are further
calcium fortified soy cheese
• Transport of oxygen and carbon dioxide. converted into longer chain fatty acids EPA
• Enzymes and energy production. and DHA. These have many roles including