Overview of the vegan diet and important nutrients

Vegan diets are becoming increasingly important in society. Being a vegan means avoiding all products derived from animals. In addition to foods, this also includes additives, flavourings and enzymes of animal origin, as well as products made during their processing. The difference between vegans and vegetarians is that vegetarians eat milk and dairy products as well as eggs and honey. A vegan diet excludes these foods.

Plant-based diets are beneficial to our health in many ways. A nutritionally balanced vegan diet has a number of health benefits. The choice of food is crucial; without balanced meals, you run the risk of nutrient deficiency. So a healthy vegan diet involves more than simply avoiding animal products. Eating a healthy vegan diet requires a thorough examination of your nutrient supply and careful planning of your daily meals. It’s best to talk to your doctor or a professional nutritionist before you start eating a vegan diet.

The exact health benefits of a vegan diet vary from person to person. 

A vegan diet is not recommended for children and older people. During these phases of life, the risk of an inadequate supply of certain nutrients is particularly high. This also applies during pregnancy and breastfeeding. This mean’s it’s important to be well informed if you still want to follow a vegan diet in these situations. You should also seek advice from a doctor or qualified nutritionist.

In all other phases of life, there’s no reason not to eat vegan. A vegan diet can even have a positive effect on your health. However, this requires a careful and varied selection of foods.

A nutritionally balanced vegan diet provides your body with all the nutrients it needs. But if you’re just starting out, you need to plan your switch to a vegan diet carefully. The following food groups form the basis of a balanced vegan diet. Together, they prevent the deficiencies that may arise from following a vegan diet:

• Fresh vegetables and fruit
• Wholegrain cereals and potatoes
• Pulses and soy products
• Nuts and seeds
• High-quality vegetable oils

Have your blood tested regularly by medical professionals. This will give you early warning in case there are important nutrients missing from your vegan diet.

Important nutrients for a vegan diet

If you want to switch to a vegan diet, pay attention to the following nutrients:

• Vitamin D: The body produces vitamin D itself with the help of sunlight. So for most people, it’s a good idea to take an additional supplement in the winter months. It’s best to discuss your needs with your doctor. There are also some foods that contain vitamin D. Amongst the most important plant-based sources are avocado and mushrooms (including porcini mushrooms). Many plant-based drinks such as soy drinks, oat drinks and almond milk as well as margarine are enriched with vitamin D.
• Calcium: Among the vegan foods that contain calcium are dark green vegetables such as kale and broccoli. Enriched plant-based drinks, tofu and calcium-rich mineral water can supplement your calcium intake.
• Vitamin B12: This vitamin is not found in plant-based foods. It is therefore recommended that you take it as a supplement. You should also talk to a doctor about this.
• Iodine: On a vegan diet, you may struggle to get enough iodine. Iodised table salt and algae provide this important trace element.
• Iron: Pulses, wholegrain products and nuts contain plant-based iron. Combining these with foods rich in vitamin C helps the body absorb the iron better.
• Selenium: Brazil nuts, sunflower seeds and oats are the best way to meet your selenium requirement if you follow a vegan diet.
• Omega-3 fatty acids (polyunsaturated fatty acids): Linseed oil, walnuts and chia seeds provide you with plant-based omega-3 fatty acids.
• Vegan food can contain saturated fatty acids in the form of coconut oil and cocoa butter.
• Zinc: Pumpkin seeds, oats and pulses are good sources of zinc.

There are many reasons for following a vegan diet, and they can be highly personal. For some, ethical issues are important, for others, health is paramount.

The advantages of a vegan diet include:

• A vegan diet is usually environmentally friendly. Compared to products of animal origin, vegan products protect the environment and the climate through lower CO₂ emissions, reduced water consumption and more efficient land use.
• The avoidance of animal products supports animal welfare and avoids factory farming.
• The wide range of plant-based alternatives currently available allows for a varied diet.
• With fewer saturated fatty acids, a vegan diet may reduce the risk of cardiovascular diseases.

However, eating a vegan diet also comes with challenges. The disadvantages of a vegan diet include:

• A vegan diet is usually a little more expensive. The cost of special vegan alternatives often exceeds the cost of conventional foods.
• Vegan meat substitutes are often heavily processed, high in sugar, and contain numerous additives and added fats.
• A balanced vegan diet that provides the body with all the nutrients it needs requires a lot of knowledge. At the beginning, planning individual meals may also take longer than usual.
• Combined diets such as the vegan ketogenic diet (vegan diet without carbohydrates) – which can help in achieving sporting goals, for instance – greatly restrict food choices.

At certain stages of life, such as childhood or pregnancy, the body has particular nutritional requirements. The risk of an inadequate supply of individual nutrients is particularly high at these times. Below you can find out more about vegan diets in selected life stages and situations, and what to bear in mind.

Vegan diet during pregnancy

During pregnancy, energy and nutritional requirements generally increase. Pregnant women also require folic acid and iodine. Even with a balanced, non-vegan diet it is often difficult to ensure a supply of these nutrients.

The following nutrients are also particularly important in a vegan diet during pregnancy:

• Omega-3 fatty acids support the development of the child’s brain.
• Vitamin B12 is essential for blood formation and the nervous system of the unborn child. However, this vitamin is only found in foods of animal origin. So it’s a good idea to take a vitamin B12 supplement if you follow a vegan diet.
• Iron binds oxygen in the blood, which means it plays an important role in supplying oxygen to muscles and organs. Pregnant women need more iron.
• Calcium is important for the development of the child’s bones and teeth.
• Zinc strengthens the immune system and supports the growth of the unborn child.
• Vitamin B2 (riboflavin) plays an important role in normal cell function, growth and development. That means pregnant women need more of this vitamin.
• The trace element selenium is vital for the body. It is a component of various enzymes and proteins and is involved in many bodily processes. In some cases, selenium deficiency during pregnancy can lead to reduced birth weight and may endanger the health of mother and child.
• Proteins supply our body with amino acids, which it needs to produce its own proteins such as muscle mass, hormones and enzymes. Pregnant women require more protein.
• Vitamin D supports such functions as the development of muscles, bones and teeth, and strengthening of the immune system. During pregnancy, it plays an important role in the unborn child’s brain development.

Monitor these nutrients regularly during pregnancy. Talk to your doctor about targeted nutritional supplements to your vegan diet during your pregnancy.

Vegan diet for children

The first months and years of a child’s life have a particularly strong influence on their development. An optimal supply of all important nutrients supports the healthy development of the child during this phase. If your child follows a vegan diet, it is important to plan their daily meals and choose the foods they eat carefully.

Up to the age of five months, breast milk or special infant formula are a baby’s only source of food. Ideally, continue breastfeeding to support your child’s development until they turn one. A vegan diet for babies starts with solids from the age of five months at the earliest.

These solids include vegan foods in an age-appropriate form. When you’re selecting foods, consider your child’s nutritional requirements. These will vary depending on the development phase. Pay particular attention to vitamins D and K, omega-3 fatty acids, iron and calcium, and vitamins B12 and B2. Make sure your child is getting enough protein, selenium, zinc and iodine. Protein-rich plant sources and wholegrain products also promote healthy growth in children.

Get close support and advice from specialists to support the healthy development of your child. Regular blood tests and growth checks will provide peace of mind for you and your child.

Vegan diet for athletes

Carbohydrates, fats and proteins form the basis of athletic performance. Proteins play an important role in muscle building and recovery after training. A vegan diet for athletes contains between 1.2 and 2.0 grams of protein per kilogram of body weight. This will ideally come from numerous different plant sources. The following vegan foods are particularly high in protein:

• Soya beans, tofu, tempeh
• Oats, quinoa
• Lentils, peas, beans
• Nuts, seeds
• Green leafy vegetables, potatoes and mushrooms

By the way, combining different sources of protein allows you to get all the essential amino acids you need as part of a vegan diet.

With increasing social acceptance and new vegan products, many people are finding it easier to switch to a vegan diet. To successfully change your diet you have to know which nutrients your body needs. Careful meal planning will help you select suitable foods and combine them to optimal effect. If you’re unsure, seek professional nutrition counselling.