Getting the Right Nutrients as a Vegan

Vegan Diet

More and more people have been choosing to go vegan throughout the years, but many of them don’t realize that they need to pay special attention to the nutrients that might be missing from their diet. Being healthy while on a vegan diet doesn’t have to be hard – you just have to do a bit of research.

Veganism Defined

A vegetarian doesn’t eat meat, but a vegan doesn’t eat anything that comes from an animal at all. This means that in addition to not eating meat and fish, vegans also avoid products with:

  • milk
  • eggs
  • silk
  • honey

If you’re a vegan, this means you may be missing some essential nutrients in your diet unless you purposely eat certain vegan foods or take supplements.


The most common way to get protein is by eating animal products, but there are plenty of vegan foods that you can eat to make sure you get enough of this vitamin. For instance, you can eat:

  • whole grains
  • brown rice
  • tofu
  • nuts
  • seeds
  • soy
  • lentils

The first thing that meat-eaters will say when you tell them you’re a vegan is probably, “Well, how are you going to get enough protein?” The truth is that protein is actually very easy to add to your diet even without taking supplements.


Vegetarians often hesitate when considering to become vegan because they think that milk is the only way to get calcium naturally; however, many food products have it, like:

  • spinach
  • soy milk
  • rice milk
  • broccoli
  • carrots
  • almonds
  • fortified orange juice


Meat is high in iron, but it’s also found in foods such as:

  • hummus
  • chickpeas
  • soy
  • tofu

Vitamin C helps your body absorb iron, so make sure to drink that orange juice!

Vitamin B12

It’s rare for vegans to have a B12 deficiency, but it’s serious if it happens. It’s also not in many foods, so you might want to take a supplement to be safe.

As long as you do your research, there’s no reason why you can’t be a healthy vegan.

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