If you've started following a vegan diet as part of your 2023 resolutions it's important to be aware of the nutrients that are harder to source from solely plant-based foods, and make sure you're getting enough.
We've rounded up the vital vitamins that are harder to get hold of via a plant-based diet, why they matter, and how to get more into your meals.
Which nutrients are harder to get from a plant-based diet?
Vitamin B12
We only need a small amount of B12 in our daily diet but it's really key. Not getting enough can cause tiredness, headaches and vision problems.
If left unchecked, it can cause more severe symptoms including issues with memory and cognition, vitamin B12 deficiency anaemia, increased risk of heart disease and nerve symptoms such as numbness.
Vitamin B12 only occurs naturally in animal-derived foods such as meat, milk, eggs, fish and shellfish, so vegans can struggle to get enough of it.
Vegan B12 food sources:Fortified breakfast cereal and / or fortified plant-based milk. Yeast extract. Nutritional yeast.However, even if you add fortified foods to your diet, you'll likely need a B12 supplement to ensure you're getting enough.
Calcium
Calcium is found in dairy foods such as cheese, yoghurt and milk and it's needed for strong bones and teeth, as well as regulating heart rhythm.
If we don't get the average 700mg we need per day from our diet it can lead to reduced bone density. This is particularly important for women, who are at higher risk of osteoporosis in later life.
Vegan calcium food sources:Choose calcium-fortified foods. Pack in green leafy veg. Don't eat too many oxalate or phytate containing foods.Iron
If you're often tired, breathless and pale, you might have low iron - the nutrient needed for healthy blood cells to carry oxygen to every cell in your body.
The 'haem' variety of iron - found in animal products such as beef, lamb, pork, eggs and poultry - is more easily absorbed by the body than plant-derived 'non-haem' iron, which is what animal-free diets depend on.
Vegans have been shown to have lower blood cells counts and higher levels of iron-deficiency anaemia than people who get iron from animal sources.
How to get enough iron when you're vegan:Combine it with vitamin C. Avoid drinking tea or coffee with meals.Want to give plant-based meat alternatives a try? We take a look atZinc
Animal sources of zinc include meat, shellfish and dairy foods, and it supports immunity, healthy hair and skin, and wound healing.
It's known as a trace mineral, meaning we only need small amounts, but our bodies can't store it, so we need regular intakes.
Plant-based sources of zinc include wheat germ, beans, nuts, seeds, mushrooms and fortified breakfast cereals, but phytate (found in plant fibres, especially in seeds and nuts) can inhibit zinc absorption.
Vegan zinc food sources:Try fermented foods like tempeh and miso.Sprouted beans, chickpeas and lentils.Omega-3 fats
The omega-3 fats ALA, EPA and DHA have to come from our food because we can't make them ourselves.
EPA and DHA, which are are needed for heart, lung and blood vessel health, are found in oily fish such as salmon, mackerel, herring and sardines (ideally two portions per week) so if you're vegan you rely on these being converted from the ALA you get from certain nuts and seeds.
Foods rich in the omega-6 essential fat LA (linoleic acid) include walnuts, sunflower and pumpkin seeds and some vegetable oils including sunflower and corn.
Vegan sources of Omega-3 fats:Chia seeds, ground linseed, hemp seeds and walnutsUse rapeseed oil. Pescatarian? See our guide onIodine
Iodine is needed for healthy thyroid function, which impacts many processes in the body including metabolism and temperature control - as well as being essential for healthy pregnancy.
The 140 micrograms of it that we need each day is usually derived from dairy products and seafood, but if you're a vegan, or don't eat much of these food groups, you may be at risk of being deficient.
Vegan iodine food sources:Eat seaweed, but not too often. Don't rely on iodised salt. Use iodine-fortified plant milk. We give you the low-down on whether you really need to take a supplementAre vegan diets healthy?
A well-balanced vegan diet is low in saturated fat and rich in dietary fibre and plant proteins - all of which combine to benefit health in a variety of ways, including weight loss, reduced risk of some cancers, managing blood sugar levels and reducing levels of bad cholesterol.
However, it's also possible to have an unhealthy vegan diet. Some ultra-processed foods labelled as vegan, such as meat substitutes, aren't always as healthy as their image may suggest.
- and why supplements aren't necessarily the answerWho's most at risk of nutrient deficiency?
Certain groups are more at risk of lacking key vitamins and minerals:
Women and teenage girls
The needs of women aged 19-50 are greater than those of men and older women because of menstruation, which can use up your iron reserves, especially if your periods are heavy or your diet is low in iron.
Older people
As we get older it becomes harder to absorb vitamin B12 so experts recommend boosting levels by eating fortified breakfast cereals, yeast extract and meat.
The NHS says that both vitamin B12 deficiency and folate deficiency are more common in older people, affecting around 1 in 10 over 75 and 1 in 20 people aged 65 to 74 so if you're concerned see your GP.
Vegetarians
How strictly vegetarian you are will impact which nutrients might be lacking (e.g if you still eat fish or eggs). However, with the emphasis on plant foods, vegetarians should be thinking about how they meet their vitamin B12 needs, for example from fortified foods or from a supplement.
People with gastrointestinal issues or on certain medications
Some gastric conditions can make it hard for your body to absorb nutrients from food.
For example, people with coeliac disease, where the digestive system works less effectively than it should, need to make sure they have enough iron, vitamin B12 and calcium. And some reflux suppressing medications can limit B12 uptake.
What about supplements?
- see which supermarket staples came top in our consumer taste testssource https://www.which.co.uk/news/article/nutrient-deficiencies-vegans-need-to-watch-out-for-axmFn7x81sMa