Since turning vegan I’ve had so many people tell me I must be deficient in protein/iron etc. but there are many different plants that give us all the nutrients we need. Soy products including tofu, tempeh and edamame are some of the richest sources of plant protein ranging from 8.5g-15g of protein per ½ cup. They also have good levels of calcium and iron making them healthy substitutes for dairy products. Tofu takes on the flavour of the foods it is prepared in, therefore it is good as a meat substitute in flavourful meals. Lentils are another good source, containing 8.8g of protein alongside plenty of fibre and key nutrients, as they can be used to bulk up meals such as curries and chillies.
Iron is the most common nutrient deficiency in the world, however being a vegan doesn’t mean that you’re deficient as long as you’re eating foods containing good sources of iron. Some options are lentils, chickpeas, beans, tofu and seeds/nuts, if you eat these alongside foods containing vitamin C, you will be able to absorb the iron better. A lot of fruits contain vitamin C including oranges, strawberries, pineapple, grapefruit and kiwi, as well as other foods like pepper, broccoli and cabbage. However, drinking tea and coffee makes it harder for your body to absorb iron, therefore try to avoid drinking these an hour before and after a meal.
Eating a varied and balanced plant-based diet suggests that you are likely consuming enough omega-3 and omega-6, these include hemp seeds, chia seeds, pumpkin seeds, sunflower seeds, walnuts and soya spread. Omega-3 and omega-6 affect our immune system, brain, nerves, and eyes, and are primarily found in fish which is why people assume we don’t get enough. My favourite ways to include Omega-6 into my meals are either in granola, I’m currently using Deliciously Ella’s nutty granola, or sprinkling a few seeds/nuts on top of a salad. We also buy seeded bread which I have occasionally as I’ve never been big on sandwiches, and I also use rapeseed oil as my main cooking oil.
A lot of people I know assume that you can only get calcium from cow’s milk, however there are plenty of vegan foods which contain it, such as calcium-set tofu, calcium-fortified milk and yoghurt alternatives, kale, pak choi, chia seeds, dried figs, and almonds. Calcium is needed to help keep your teeth and bones strong, but it’s also involved in your nervous system, blood clotting, and controlling your muscles. I use calcium-fortified almond milk and vanilla yoghurt alongside some seeds/nuts to ensure I’m getting enough calcium.
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