Vegan Diet

Definition  

A vegan diet excludes all animal-derived products—meat, poultry, seafood, dairy, eggs, and honey—focusing entirely on plant-based foods. It is adopted for health, environmental, and ethical reasons. 

Common Food Sources 

• Proteins: Lentils, beans, tofu, tempeh, edamame, seitan, quinoa 

• Grains: Brown rice, oats, barley, whole wheat 

• Fruits & Vegetables: Leafy greens, berries, cruciferous vegetables, avocados 

• Fats: Olive oil, flaxseed oil, chia seeds, nuts, seeds, nut butters 

• Fortified Foods: Plant-based milks (soy, almond, oat), breakfast cereals, nutritional yeast (for B12) 

Health Benefits 

• Lower risk of heart disease due to low saturated fat and cholesterol intake 

• Reduced body mass index (BMI) and improved weight control 

• Decreased risk of type 2 diabetes and certain cancers 

• Lower blood pressure and LDL (“bad”) cholesterol 

• Increased intake of fiber, antioxidants, and phytonutrients 

Recommended Nutrients & Intake  

A well-planned vegan diet can meet nutritional needs, but attention is needed for: 

• Protein: Aim for 0.8–1.0 g/kg of body weight/day from varied sources 

• Vitamin B12: 2.4 mcg/day (must be supplemented or consumed via fortified foods) 

• Iron: 8 mg/day (men), 18 mg/day (women); plant-based iron should be paired with vitamin C to improve absorption 

• Calcium: 1,000 mg/day from fortified foods or supplements 

• Vitamin D: 600–800 IU/day (supplement if sun exposure is limited) 

• Omega-3s: Include ALA-rich foods (chia, flax, walnuts); consider algal oil for DHA/EPA 

Deficiency Risks 

• Vitamin B12: Deficiency can lead to anemia and neurological issues 

• Iron and zinc: Reduced absorption from plant sources 

• Calcium and vitamin D: Risk increases without fortified foods 

• Omega-3s: Lower DHA and EPA levels without supplementation  Regular nutrient monitoring and fortified food or supplements are advised.