How to Ensure You’re Getting All Essential Nutrients on a Vegan Diet

A well-planned vegan diet can provide all the essential nutrients your body needs, but it’s important to make sure you’re getting a variety of foods to avoid deficiencies. Protein can be found in plant-based sources like beans, lentils, tofu, tempeh, and quinoa. For iron, incorporate dark leafy greens, lentils, and fortified cereals, pairing them with vitamin C-rich foods like oranges or bell peppers to enhance absorption. Vitamin B12, which is primarily found in animal products, should be taken through fortified foods like plant-based milks or supplements. Omega-3 fatty acids can be sourced from flaxseeds, chia seeds, and walnuts. For calcium, opt for fortified plant milks, leafy greens, or almonds. To ensure you’re meeting your nutritional needs, consider consulting with a dietitian who can guide you in creating a balanced vegan meal plan.