Iodine is crucial for promoting healthy thyroid function. Deficiency can lead to hypothyroidism with symptoms like weight gain, fatigue and tingling sensations in the hands and feet.
Vitamin B12 is essential for blood cell production and healthy nervous system its not found in plant foods so vegans may need to take a supplement.
1. Iodine
Iodine is crucial for thyroid function and healthy brain development. The primary source of iodine is sea vegetables, but many plant foods also contain small amounts of this mineral. A teaspoon of iodized salt provides 140 mcg of iodine, which is enough to meet most adults’ daily requirements.
Nori, a popular ingredient in sushi rolls, and wakame (used to make dashi, a Japanese soup base) are high in iodine. Whole grains also contribute to iodine intake. However, it’s important to understand how other nutrients may impact iodine absorption. For example, calcium and iron compete with iodine for absorption in the intestines. Taking these nutrients separately or at different times ensures you are getting adequate amounts of both.
2. Vitamin B12
Vitamin B12 is needed for DNA synthesis, red blood cell formation, and nerve cell function. It’s naturally found only in animal products, but a vegan diet can provide sufficient intake through fortified foods and supplements.
A dietary deficiency can cause anemia, a condition that results in low oxygen levels in the blood and causes fatigue. If left untreated anemia can lead to permanent brain damage and a severe form of anemia in infants can be life threatening.
Vegans can obtain enough vitamin B12 by consuming fortified plant milks, breakfast cereals, soy products, and nutritional yeast. However, it’s best to take a B12 supplement to ensure optimal absorption.
3. Iron
Iron is crucial for DNA production, red blood cell formation and energy metabolism. It’s also needed to support immune function and decrease inflammation.
Adult men and postmenopausal women require 8 milligrams daily, while pre-menopausal and pregnant women need 18 or 27 mg per day.
Sources of iron include tempeh (four to six milligrams in half a cup), tofu, leafy greens and beans (especially black, garbanzo, lima and red kidney). Nuts and seeds are great sources as well—try sunflower, pumpkin, flax and hemp seeds.
Vitamin C improves the absorption of non-heme iron, so try to eat foods high in both together. Vitamin C is found in oranges, tomatoes, peppers, strawberries and broccoli, as well as in fortified grains and fruit juices.
4. Omega-3 Fatty Acids
Omega-3 fatty acids are important polyunsaturated fats that help to perform functions like controlling blood pressure and heart health. However, our bodies can’t make them so they must be consumed from food or supplements.
The best sources of omega-3 are fatty fish such as salmon, trout and mackerel. They contain both EPA and DHA but the majority of their nutrient content comes from the omega-3 ALA.
Other plant-based sources of omega-3 include flax seeds, chia seeds, pumpkin seeds and canola oil. Vegans can also use algae-derived omega-3 supplements to help them meet their EPA and DHA needs, sparing the lives of fish. This is particularly useful for pregnant women and infants.
5. Magnesium
Getting sufficient magnesium is essential for bone health, muscle and nerve function, blood sugar regulation, and maintaining normal blood pressure. Vegans are generally able to meet their magnesium requirements through food but may struggle with deficiencies if they don’t eat enough beans, nuts, seeds and leafy vegetables.
Dark leafy greens like spinach have high levels of magnesium, as do quinoa and beans (one cup of cooked quinoa contains 118 mg). Almonds and cashews are also rich in magnesium as well as many other nutrients. This vegan magnesium supplement from VegLife is made from highly bioavailable forms of the mineral including citrate, malate and glycinate and is manufactured in the USA using cGMP manufacturers and raw materials that are rigorously tested for quality.
6. Calcium
A plant-based diet can be rich in calcium but may make it difficult to absorb and metabolize the mineral. For this reason, you should always pair calcium-rich foods with other foods high in iron (such as whole grains and a sprinkle of nuts and seeds) to ensure that you’re getting enough.
Leafy greens like kale, collard greens, and mustard greens are great sources of calcium. Try adding them to a morning bowl of quinoa with berries and chia pudding for an extra boost. Broccoli and other cruciferous vegetables are also excellent sources of calcium. However, these veggies are high in oxalates, so be sure to boil them before eating them to decrease oxalate levels.