For many vegans, the choice to completely eliminate animal products has less to do with health and more to do with strong ethical convictions about the treatment and use of animals. In modern day cultures. food has become much more than a source of nourishment. For many people it can be about making a statement of who they are, what they stand for and a reflection of their overall belief system. we believe that regardless of your ethical convictions, religion or belief system, that healthy eating applies to you. Whether you choose to become vegan, vegetarian or an omnivore, with smart planning and perhaps a little bit of help from an experienced professional, your diet can also help improve your overall health and well-being whilst still reflecting who you are and what you believe.
Vegan diets are typically higher in dietary fibre, vitamin C, vitamin E, folic acid, potassium, magnesium and phytochemicals (health promoting chemicals naturally occurring in fruit and vegetables). They’re also lower in saturated fats (typically thought to increase heart disease risk) and cholesterol. On the contrary, vegan diets can be lacking in a few key nutrients. Vegan diets may be deficient in vitamin B12, vitamin D, calcium, long chain omega 3 fatty acids, iron and zinc.
Like any special diet that involves some kind of food avoidance, we would suggest to carefully consider why you’re avoiding the foods. If it’s for a good reason, the next step is to cover your dietary bases by becoming a smart eater. Smart vegans don’t just remove animal products form their diet and keep the rest of their food choices the same.
Protein is important for maintaining muscle mass, particularly in older individuals and those wanting to lose weight. It’s also great for appetite control by helping us feel fuller for longer after a meal. For omnivores, animal products are the major contributors of protein to the diet, so cutting out these foods means that you need to replace them with high protein plant based foods.
Amino acids are the building blocks of protein.Your body can make some amino acids by itself, but there are some that it can’t. These are deemed essential in our diet because the body needs them but they must come from our food. Unlike animal sources of protein, most plant based foods do not contain all the essential amino acids.
For example, wheat contains amino acids that chick peas don’t contain and vice versa. A meal containing a bread roll and a chick pea salad would provide a larger range of amino acids than the bread roll on it’s own.
Calcium is an important nutrient involved in a number of body systems, the most well know being the skeleton. Adequate calcium intake is an important aspect of long term bone health. The major source of calcium in the Australian diet is dairy, however, there are plenty of other foods that can also contribute calcium to your diet that must be regularly included in a vegan diet. Calcium can be found in green leafy vegetables (kale, mustard greens), bok choy, broccoli, nuts (brazil nuts, almonds), seeds, soy milk, soy yoghurt, tofu, tahini, almond butter and fortified products.
Vegan and vegetarian diets are at risk of being iron deficient as meat is the highest and most bioavailable (easier to absorb) source of iron. Research has shown that even when iron intake is at similar levels, more is absorbed from an omnivores diet than a vegan or vegetarian diet.
The smart vegan pays special attention to eating enough legumes, nuts, fortified cereals, dark green leafy vegetables and wholegrain cereals to ensure adequate iron. Dried fruit contains six times the amount of iron of fresh fruit, and tahini is a good source as well. If possible, include some major sources of vitamin C, such as citrus fruits, strawberries, capsicum and broccoli, on the side to increase iron absorption.
Vitamin B12 is important for nerve function among other things. Deficiency develops over a long period of time, so ensure you’re getting enough of it from the start. It’s particularly important that children and teens are not put at risk f B12 deficiency as this can lead to apathy, failure to thrive and macro-cytic anaemia. Fortified savoury yeast flakes, are a great source of vitamin B12. They can be found in health food stores and online. Savoury yeast flakes taste great with oatmeal and avocado.
Zinc can be lacking in vegan diets, however not as much as the nutrients mentioned above. Zinc is mostly found in meat and shellfish, but vegans can obtain it from whole grains, nuts and legumes, especially pinto beans, kidney beans and black-eyed peas.
Diets that don’t include eggs, fish, seafood and also lack in long chain omega 3 fatty acids, EPA (eicosa- pentaenoic acid) and DHA (docosahexaenoic acid ). These fatty acids have been shown to play a significant role in cardiovascular health as well eye and brain functions.
Plant based sources of omega 3 fatty acids known as ALA (alpha-linolenic acid) can be converted to EPA and DHA by the body. This process is not very efficient however vegans can meet their needs for EPA and DHA by regularly consuming rich sources of ALA such as linseeds, walnuts, chia seeds, canola oil, soy products and hemp-seed based beverages.
