Vegan diets can obtain all the essential nutrients by eating plant-based foods.

Veganism is a strict type of vegetarianism that excludes meat and all animal products. Vegans do not eat meat, fish, eggs, dairy products, or any foods containing them. A vegan diet relies on plant-based foods including fruits, vegetables, grains, beans, nuts, and seeds. A vegan diet can be a healthful and nutritionally adequate diet; however, a vegan must make sure they eat enough foods with protein, calcium, iron, vitamin B12, and omega-3 fatty acids.

Protein is an important nutrient for skin, bone, muscle, and organ health. Since vegans do not eat meat, eggs, or dairy products that are rich in protein, they must eat a variety of plant-based foods to meet their daily protein requirements. Some vegan foods that are high in protein include soybeans, soy-based meat substitutes, soy milk, tofu, black beans, chickpeas, lentils, almonds, peanut butter, other nuts and seeds, and whole grain products.

Calcium is a mineral essential for the health of teeth and bones. Vegans can get enough calcium even without consuming milk and other dairy products. Some plant-based foods that are high in calcium include spinach, kale, broccoli, collard greens, blackstrap molasses, and calcium-fortified products like soy milk, tofu, cereal, and juice.

Iron is an essential mineral necessary for red blood cells and the transportation of oxygen in our body. Some vegan foods that are good sources of iron include dried fruits, dried beans and peas, dark leafy green vegetables, whole grains, and enriched cereals. In addition to eating these foods, vegans can enhance the absorption of iron by also consuming foods high in vitamin C, such as citrus juices and tomatoes.

Vitamin B12 is a water-soluble vitamin essential for the production of red blood cells. Vitamin B12 is virtually only present in animal products, so vegans must make sure they eat foods with added vitamin B12. These foods include nutritional yeast, fortified cereals, or fortified soy milk. Vegans may also take a vitamin B12 supplement.

Omega-3 fatty acids are essential fatty acids needed for brain and heart health. Vegans should eat flaxseed oil, flaxseeds, walnuts, canola oil and soybeans for a healthful diet.

Sara Kaiser holds a Master of Science in nutrition from Rosalind Franklin University of Medicine and Science and is a Registered Dietitian Nutritionist through the Academy of Nutrition and Dietetics. She works to help others find happiness in health in her career as a health coach and yoga instructor.

More:

List of Foods That Vegans Eat | Healthy Eating | SF Gate