Your Ultimate Guide to Staying Healthy on Vegan Diet
LifeCare Diagnostic
November 5, 2020
What is a vegan diet
Vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants.
Vegan diet does not contain foods that come from animals, including dairy products and eggs.
Pros of vegan diet
Improvements in ischemic heart disease mortality, as well as decreases in hypertension, hyperlipidaemia, obesity, type 2 diabetes mellitus, and cancer incidence.
Cons of vegan diet
Vegans may be at increased risk for deficiencies in vitamin B12, iron, calcium, vitamin D, omega-3 fatty acids, and protein.
Your guide to stay healthy on vegan diet
Protein
Function
Maintain and increase muscle mass.
Increase immune system.
Food sources
Food sources which provide ~7g of protein:
Legume (~1/2 cup)
Nuts (~1/3 cup)
Peanut butter (~2 tablespoons)
Tofu (~1/4 cup)
Recommended nutrient intake
0.8g-1.0g of protein/kg body weight/day For example, if you are 55kg, you need 44g-55g protein/day.
Iron
Function
To carry oxygen and nutrients in the blood.
Food sources
Food sources which provide ~7mg of iron:
Blackstrap molasses (~2 tablespoon)
Lentils (~1 cup)
Tofu (~1/2 cup)
Prune (~4 cup)
Recommended nutrient intake
Women: 11-29mg/day.
Men: 9-14mg/day.
Tips to increase iron absorption
Eat foods rich in vitamin C, such as citrus fruits, guava.
Vitamin B12
Function
Helps in proper red blood cell formation, neurological function, and DNA synthesis.
Food sources
Food sources which provide ~4µg of vitamin B12:
Nutritional yeast (~1 tablespoon)
Fortified cereals (~1 cup)
Recommended nutrient intake
4.0 µg/day
Calcium
Function
Helps form and maintain healthy teeth and bones.
Food sources
Food sources which provide ~300mg of calcium:
Almond (~1 cup)
Calcium fortified soymilk, other plant-based milk or juice (~1 cup)
Kale, cooked (~1 cup)
Tofu (~ 1/2 cup)
Sesame seeds, whole roasted (~2 tablespoons)
Recommended nutrient intake
1000mg-1200mg/day
Vitamin D
Function
Aids in the absorption of calcium, helping to form and maintain strong bones.
Food sources
Food sources which provide ~400IU of Vitamin D:
Mushroom, raw: (~ 3/4cup)
Fortified soymilk or plant-based milk (~4 cup )
Recommended nutrient intake
400-800IU/day
Other sources
Sunlight
Omega-3 fatty acids
Alpha-linolenic acid (ALA) is plant-based essential omega-3
Function
Help build cell membranes throughout the body and play an important role in heart function.
Food sources
Food sources which provides ~1800mg ALA:
Walnut (~2 tablespoon)
Flaxseed ( ~1 tablespoon)
Canola oil (~1 dessertspoon)
Recommended nutrient intake
Women: 1100 mg per day
Men: 1600mg per day
Talk to your dietitian if you are concerned about your health as a vegan.
