Nutritients in the vegan diet
The key to a nutritionally sound vegan diet is variety. A healthy and varied
vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.
Protein
It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict
protein planning or combining is not necessary. The key is to eat a varied diet. Almost all foods except for alcohol, sugar, and fats are good sources of
protein.
Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale... For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male: 1 cup oatmeal, 1 cup soy milk, 2 slices whole wheat bread, 1 bagel, 2 Tablespoons peanut butter, 1 cup vegetarian baked beans, 5 ounces tofu, 2 Tablespoons of almonds, 1 cup broccoli, and 1 cup brown rice.
Fat
Vegan diets are free of
cholesterol and are generally low in
fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and
cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.
Vitamin D
Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that
vitamin D production can occur.
Calcium
Calcium, needed for strong bones, is found in dark green vegetables, tofu processed with calcium sulfate, and many other foods commonly eaten by vegans. Calcium requirements for those on lower
protein, plant-based protein diets may be somewhat lower than requirements for those eating a higher protein, flesh-based diet. However, it is important for vegans to eat foods high in calcium and/or use a vegan calcium supplement every day. Other sources of
calcium include: okra, sesame seeds, turnip greens, soybeans, figs, tempeh, almond butter, broccoli, bok choy, commercial soy yogurt... The recommended intake for calcium for adults 19 through 50 years is 1000 milligrams/day. Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption. Calcium is well absorbed from other dark green vegetables.
Zinc
Vegan diets can provide
zinc at levels close to or even higher than the RDA. Zinc is found in grains, legumes, and nuts.
Iron
Dried beans and dark green vegetables are especially good sources of
iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing
vitamin C along with foods containing iron.
Sources of Iron
Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, seitan, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, figs, bulghur, bok choy, raisins, watermelon, millet, kale....
Vitamin B12
The requirement for
vitamin B12 is very low. Non-animal sources include Red
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