Vegan diets can be healthy - with planning
A well-planned vegan diet can support good health, but it does require more attention to a few nutrients that are harder to get from plant foods alone.
Nutrients to pay attention to
Vitamin B12
Vitamin B12 is the biggest priority because it is not reliably available in unfortified plant foods. Most people following a vegan diet need fortified foods, supplements, or both.
Vitamin D
Vitamin D may need attention depending on sun exposure, blood levels, and diet pattern. Fortified foods can help, but some people may still need supplements.
Iron
Plant foods such as dals, beans, lentils, soy, seeds, and leafy greens can contribute iron. Pairing them with vitamin C-rich foods may help absorption.
Calcium
Useful plant-based sources include fortified milks, calcium-set tofu, sesame, some leafy greens, and other fortified products.
Iodine and omega-3 fats
These are easy to overlook. Depending on the rest of the diet, iodine intake and omega-3 intake may need extra planning.
Useful food ideas
- fortified plant milks and cereals
- dals, beans, chickpeas, soy foods, and tofu
- nuts and seeds
- vegetables, fruits, and whole grains
Bottom line
Vegan eating can work well, but it is not enough to simply remove animal foods and hope for the best. If you eat vegan long term, it is worth reviewing your plan for B12, vitamin D, iron, calcium, iodine, omega-3 fats, and protein.