Veganuary: Are you Sticking with It?

Whilst Veganuary is coming to an end, some of you may have decided to continue on with veganism. If this is you, here are some tips you may want to bear in mind…

There are various positives of the vegan movement, such as how it teaches many of us to become much more conscious consumers.

First things first, it’s important to highlight that going vegan is not a fast-track way to achieve optimum health. Vegan living is a lifestyle choice and sometimes comes from a simple desire to behave more ethically when it comes to animal welfare and sustainable living for the planet. This does not necessarily always equate to health, especially if you are opting for vegan processed and refined foods instead of animal products.

Whilst most experts can agree that reducing our meat consumption (particularly red and processed meats) is something we all may want to consider for decreasing the risk of chronic disease, it does not necessarily mean we all have to adopt a vegan label, unless of course we want to!

There are some particular nutrients you need to be mindful of when planning a plant-based diet to avoid any nutritional deficiencies:

• Vitamin B12 – a nutrient that plays a crucial role in energy production, DNA and red blood cell formation. It is found strictly in meat and dairy products, so going vegan will increase the likelihood of becoming deficient. Fortified foods such as nutritional yeast and some plant-based milks can provide B12, however it is recommended to consider a supplement with a good quality B12 to ensure that you do not miss out on your daily RDA (2.4mcg daily in healthy adults).

• Omega 3 – it is possible to obtain some sources of omega 3 from plant foods (e.g. flax, walnuts, chia seeds, hemp), however the type of omega 3 in these foods is ALA, which our bodies struggle to convert into the active forms EPA and DHA, which are the most widely studied for their health benefits. Supplementing with a marine-derived algae of DHA and EPA would be advisable to ensure that you are not deficient.

• Iron – a deficiency in iron can be very common in vegans and so it is important to look at where your iron sources are coming from, to avoid developing iron-deficiency anaemia. There are two forms of iron in the diet, heme iron and non-heme iron. Heme iron is found in animal proteins and is more absorbable than non-heme iron, which is found in plant-based sources such as beans, tofu, collard greens, kale, nuts and seeds, lentils. If you pair non-heme iron with vitamin C you will increase the absorption; so sprinkle some lemon juice on your chili con carne, folks!

  It's a good idea to get your iron levels checked out if you think that you may be deficient when going vegan, however you do not need to supplement with iron unless you find that your levels are low when tested.Also, another top tip for a healthy iron status is to ensure you avoid having tea or coffee with your iron food sources, because their tannin content can hinder iron absorption.

• Protein - plays a structural role within our body tissues and makes up biochemical components such as enzymes, antibodies, neurotransmitters, as well as our muscles, hair and skin.Protein strands are broken down into components called amino acids, of which there are 20. 11 of these amino acids can be considered as non-essential, which means that our body can make these ourselves. However, 9 of these are considered to be essential amino acids, meaning that our body cannot naturally produce them and so must be obtained within the diet.

  All animal proteins (such as meat, fish, eggs and dairy products) are complete proteins (this means that they contain all 9 essential amino acids). Plant-based sources of protein, however, are often incomplete sources of protein (which means that they do not contain all 9 of these amino acids, they may only have 5 or 6, for instance). There are some plant proteins which are complete (and do contain all 9 amino acids), such as buckwheat, tofu, edamame, tempeh, hemp, chia seeds and quinoa.

  However, incomplete plant proteins such as rice and beans, or peanut butter and wholegrain bread, will need be paired together to form a complete protein (this is done by looking at their amino acid spectrums and pairing complementary food sources together to get all 9 amino acids).If you're looking to find out more about protein, click here.

• Calcium - a mineral required for bone and muscle health. Interestingly vitamin D can help our bodies to absorb and retain calcium. Whilst dairy is often considered as our vital source of calcium, there are in fact many plant based sources of calcium, such as leafy greens (e.g. bok choy, broccoli, collard greens, spinach, kale), tofu, beans and lentils, almonds, amaranth, figs and oranges. It should be noted that some green leafy vegetables such as spinach do contain oxalates which can impact our calcium absorption, so a top tip is to try and steam your green vegetables in order to reduce the oxalate content. If you are following a vegan diet, there is no need to supplement with calcium if you are eating sources of this mineral in your diet. If you are concerned, then it would be advisable to get your levels checked through a blood test.

• Vitamin D - one of our fat-soluble vitamins, that is crucial for bone health (it helps to regulate the amount of calcium and phosphate in our bodies). Vitamin D promotes calcium absorption within the gut, as well as supporting the functioning of a healthy immune system and reducing inflammation (a process within the body that is often associated with chronic disease). Often referred to as 'the sunshine vitamin', vitamin D is created by our bodies from exposure to UVA and UVB rays from sunlight. There are some food sources of vitamin D as well, such as oily fish (salmon, mackerel, anchovies), red meat, liver, egg yolks and fortified breakfast cereals. Government advice in the UK is to consider a vitamin D supplement from October - April due to lack of exposure to the sun during these months (this would apply to vegans and non-vegans).

• Other nutrients you may need to consider when going vegan include zinc, selenium and iodine.

*Please note that any supplements you consider taking should be discussed with your healthcare professional or nutritionist and viewed in tandem with any medicines you are taking; this article does not constitute as personalised advice but is simply a guideline.

If you are looking to seek personalised dietary advice and considering a vegan diet, do get in touch for an appointment at my nutrition clinic by clicking here.