Switching to a vegan diet is not only an ethical choice, but a decision that has the potential to bring many health benefits, such as reducing the risk of heart disease, type 2 diabetes and some cancers. 

However, in order to fully benefit from the benefits of a plant-based diet, it is essential to properly plan your diet to ensure that you are not deficient in key nutrients. 

This article will guide you through the main nutrients to look out for and provide tips on how to ensure your vegan diet is balanced and wholesome.

1. Proteins: The basic building block for the body

Proteins are the basic building blocks of our bodies, essential for growth, tissue repair and overall immune system function. 

While many worry that a vegan diet won't provide enough protein, there are a number of plant-based sources that provide this nutrient in abundance.

Main sources of protein on a vegan diet:

Legumes (lentils, chickpeas, beans)

Tofu, tempeh and other soy products

Quinoa (a complete protein source that contains all nine essential amino acids)

Nuts and seeds (chia, hemp and flax seeds)

Seitan (made from wheat gluten, great source of protein)

It's important to combine different sources of protein to ensure you get all nine essential amino acids your body needs.

2. Vitamin B12: Essential for the brain and nervous system

Vitamin B12 is one of the most critical nutrients to monitor on a vegan diet because it is only found naturally in animal products. B12 is essential for healthy brain function, red blood cell formation and DNA synthesis. Deficiency can lead to anemia, neurological problems and general fatigue.

How to get B12 on a vegan diet:

Fortified foods (plant-based milks, cereals, nutritional yeast)

Supplements: Supplemental B12 is recommended for most vegans, especially if they do not regularly consume fortified foods.

The recommended daily intake of B12 is around 2.4 micrograms for adults. When choosing dietary supplements, look for a form of methylcobalamin that is easier for the body to absorb.

3. Iron: Key to energy and healthy blood

Iron is a mineral that plays a key role in the formation of red blood cells and the transport of oxygen around the body. A vegan diet may provide enough iron, but its absorption may be lower than from animal sources because plant-based (non-heme) iron is not as well absorbed.

Sources of iron and how to increase its absorption:

Legumes, seeds, quinoa, nuts

Dark leafy greens (spinach, Swiss chard)

Fortified cereals

Dried fruits (apricots, raisins)

For better iron absorption, combine these foods with those rich in vitamin C, such as bell peppers, citrus fruits or broccoli.

4. Calcium: Bone and muscle support

Calcium is essential for healthy bones, teeth and proper muscle and nerve function. You can get enough calcium on a vegan diet, even if dairy products are not part of the menu.

Plant sources of calcium:

Fortified vegetable milks (almond, soy, rice)

Tofu with added calcium

Cabbage, broccoli, bok choy

Sesame seeds and tahini

It is important to ensure sufficient intake of vitamin D, which supports the absorption of calcium. Therefore, it is advisable to include a stay in the sun or consider supplements with vitamin D, especially in the winter months.

5. Omega-3 fatty acids: Brain and heart support

Omega-3 fatty acids, especially DHA and EPA, are important for heart, brain and vision health. Although primarily found in fish, vegans can get omega-3s from plant sources, mainly in the form of ALA (alpha-linolenic acid), which the body converts to DHA and EPA.

How to get omega-3 on a vegan diet:

Flax seeds, chia seeds, walnuts

Algae dietary supplements (direct source of DHA and EPA for vegans)

Hemp seeds and oils

Although the conversion of ALA to DHA and EPA in the body is limited, inclusion of algae supplements can ensure direct intake of these essential fatty acids.

6. Zinc: For immune support and wound healing

Zinc is a mineral that supports immune function, wound healing and protein synthesis. Although zinc is found in plant foods, its bioavailability may be lower due to the presence of phytates, which can block its absorption.

Sources of zinc:

Legumes, whole grains

Nuts and seeds (especially pumpkin seeds)

Tofu and tempeh

For better zinc absorption, we recommend combining zinc sources with foods containing fermented products or sprouted legumes, which reduce the phytate content.

7. Iodine: Thyroid Support

Iodine is key to proper thyroid function and hormone production. Vegans may be at risk of iodine deficiency as the main sources are marine fish and dairy products.

How to make sure you get enough iodine:

Iodized salt

Seaweed (be careful with the amount, some types may contain too much iodine)

Dietary supplements with iodine if food sources are insufficient

8. Vitamin D: Bone health and immunity

Vitamin D is key to the absorption of calcium and phosphorus and has an important role in supporting immunity. Vegans may be at risk of deficiency, especially if they spend little time in the sun.

Sources of Vitamin D:

Sun: Sun exposure for 10-30 minutes several times a week may be sufficient.

Fortified foods: Some plant-based milks and orange juices.

Dietary supplements: vitamin D2 is vegan, but D3 from algae is a better choice.

Conclusion

A balanced vegan diet can provide all the nutrients you need if you focus on it with care and awareness. Good meal planning is key, and although a vegan diet can be rich in most of the necessary nutrients, some require special attention. 

Thanks to suitable foods, fortified products and, if necessary, dietary supplements, it is easy to ensure sufficient intake of all necessary vitamins and minerals.

Practical tips for a balanced vegan diet

1. Eat a variety of foods: 

Make sure your diet includes a variety of foods, including legumes, grains, vegetables, fruits, nuts, and seeds. Diversity guarantees a wide spectrum of nutrients.

2. Choose fortified foods: 

Including fortified plant-based milks, cereals and other products can cover the need for vitamin B12, calcium and other key nutrients.

3. Supplements as insurance: 

While most nutrients can be obtained from food, some (like B12 or omega-3s in the form of DHA and EPA) may require supplementation, especially if your diet is not perfectly balanced.

4. Pay attention to the absorption of nutrients: 

Some nutrients, such as iron or zinc, may have reduced absorption due to substances contained in plant foods (for example, phytates). Combine them with foods rich in vitamin C or fermented products to improve absorption.

5. Monitor your health: 

If you're not sure if your diet is covering all your needs, have your doctor check your levels of key nutrients like vitamin B12, iron or vitamin D regularly.

6. Be mindful of food preparation and conditioning: 

Sprouting, soaking, or fermentation can improve the bioavailability of minerals like iron or zinc, and increase the nutritional value of your diet.

Important challenges and myths about the vegan diet

Despite careful planning, various challenges can arise, including societal pressures or health myths. Common myths such as "a vegan diet does not provide enough protein" or "vegans are deficient in vitamin B12" can be easily dispelled by scientific evidence and proper nutrition.

Some people may have individual needs that require special attention, such as pregnant women, athletes or the elderly. 

These individuals may need higher doses of certain nutrients and should therefore take a personalized approach to their diet and possibly consult with a nutritionist.

Support and resources for further education

There are many resources that can help you plan a balanced vegan diet. 

The best include:

Books and articles from renowned vegan nutrition experts: 

These resources provide science-based information on how to get all the nutrients you need from a plant-based diet.

Consultation with a registered dietitian or nutritionist specializing in veganism: 

Professionals can help you with individual meal planning and recommend dietary supplements.

Online communities and courses: 

Websites, forums, and social media groups can be valuable sources of tips and inspiration for staying healthy on a vegan diet.

In conclusion

Switching to a vegan diet does not have to mean health risks or nutrient deprivation. On the contrary, it can be a path to better health, higher energy and a contribution to the protection of the planet. 

The key is awareness, consistent planning and a willingness to take care of your health and nutrition. Remember that every change you make for your health and the planet matters. 

Enjoy the diversity of a plant-based diet and take advantage of all the possibilities it offers you to achieve a fulfilling and healthy lifestyle.

By following the above tips and recommendations, you can successfully avoid nutrient deficiencies and ensure that your vegan journey is not only ethical, but also sustainable for your health in the long term.