Vegan and vegetarian diets are great because of the potential health benefits that ridding yourself of unhealthy meat products brings. However, human beings are naturally omnivorous, and there are several essential nutrients that can be difficult to get without meat consumption. Some of these essential nutrients include protein, vitamin B12 and vitamin D. Here are some great vegan foods that are rich in these nutrients.

Protein

One of the big things vegans need to pay attention to when it comes to their diet is where they get their protein. Protein is one of the basic building blocks of the human body and it plays a key role in most bodily functions, including transporting oxygen in the blood, maintaining the health of the muscles and bones and supporting the immune system. According to the National Academies of Sciences, Engineering and Medicine, the recommended dietary allowance (RDA) of protein is 56 g for adult males and 46 g for adult females. Pregnant or breastfeeding women have a higher RDA of 71 g. Here are some great vegan sources of protein:

• Chia seeds
• Brown and wild rice
• Cruciferous vegetables like cabbage, cauliflower and broccoli
• Tofu
• Pulses such as lentils, beans and chickpeas
• Nuts like walnuts, almonds and pistachios
• Quinoa
• Oats
• Buckwheat

Vitamin B12

Protein isn’t the only thing your body needs. Vitamin B12 is an essential vitamin for making red blood cells and keeping your body’s nervous system functioning properly. The RDA for vitamin B12 is 2.4 micrograms (mcg) for men and women aged 14 and older, and 2.6 mcg for pregnant and breastfeeding women. The main problem vegans have with this is because there are very few naturally occurring and vegan sources of vitamin B12. Vegetarians can turn to eggs, cheese or raw dairy. Luckily, vegans have some other options:

• Yogurt
• Nutritional yeast
• Some forms of seaweed such as nori
• Some varieties of mushroom such as shiitake
• Vitamin B12 supplements

Vitamin D

The sunshine vitamin is also extremely important, as it helps keep bones strong and healthy and it supports the neuromuscular system. Plus, it also has a positive effect on the immune system and it can reduce inflammation. The RDA of vitamin D is 600 IU for people between the ages of one through 70, and 800 IU for people over 70. Vitamin D is most commonly absorbed by the body through exposure to the sun. However, this may not be enough, especially during the winter months or if you live in an area with low sunlight exposure. Vegetarians can, once again, consume a lot of vitamin D from animal-derived products such as eggs and cheese. If you’re vegan, you have to get a little more creative:

• Many varieties of mushrooms such as portobello, maitake and chanterelle
• Yogurt
• Some tofu products
• Vitamin D2 supplements – avoid vitamin D3, as it’s commonly derived from fish oil or sheep’s wool

Adopting a vegan diet can bring with it a variety of health benefits. They lower your risk for a variety of conditions such as cardiovascular disease, hypertension, stroke, Type 2 diabetes and some cancers such as prostate and colon. However, you must remain conscious of what you eat in order to include all of the necessary nutrients your body needs to function properly.

Learn about some more vegan-friendly diets over at Veggie.news.

Sources:

MedicalNewsToday.com 1

BBCGoodFood.com

MedicalNewsToday.com 2

Healthline.com 1

Healthline.com 2

OldWaysPT.org

ILoveVegan.com