How to Avoid Nutritional Deficiencies on a Vegan Diet

Did you know that just a few smart dietary choices can help you get all the nutrients you need on a vegan diet? It’s easier than you think! With the right tips, you can be sure your body is well-nourished and thriving.

Here’s how to optimise your vegan diet and enjoy great health like you deserve! 

1. Understand Your Body’s Nutritional Needs

A balanced diet is necessary for maintaining optimal health and providing your body with the nutrients it needs to function effectively. An average human needs around 2,000 to 2,500 calories daily to maintain their health and weight. 

As a refresher, here’s a guide to the body’s daily nutritional needs and suggested vegan-friendly foods:

Macronutrients

Macronutrients are nutrients our bodies need in large amounts to provide energy and support bodily functions. The three primary ones – carbohydrates, proteins and fats – each play a unique and essential role in maintaining our health and well-being.

Carbohydrates

Carbohydrates are the primary source of energy.

• About 45% to 65% (900-1300 calories) of your total daily calorie value should come from carbohydrates (900 to 1300 calories or 225 to 325 grams).
• Food sources: Whole grains (brown rice, quinoa, oats), fruits, vegetables, legumes (beans, lentils) and starchy vegetables (potatoes, sweet potatoes).

Proteins

Proteins build and repair tissues, support immune function and act as enzymes and hormones.

• Proteins should account for 10 to 35% of your total daily calorie intake (200 to 700 calories or 50 to 175 grams).
• Food sources: Legumes (beans, lentils, chickpeas), nuts and seeds ( almonds, pumpkin seeds), tofu, tempeh, edamame and whole grains (quinoa, bulgur)

Fats

Fats give us energy, help make hormones, improve brain function and help our bodies absorb nutrients. They also make our food taste better, so meals would be pretty bland without them.

• 20 to 35% of your total daily calorie value should come from fats (400 to 700 calories or 44 to 78 grams).
• Food sources: Nuts and seeds (chia seeds, flaxseeds, walnuts), avocados, olives, olive oil and coconut oil.

Micronutrients

Micronutrients are essential vitamins and minerals our bodies need in small amounts to stay healthy.

Even though we need them in smaller amounts than macronutrients, they are crucial for preventing diseases, supporting growth and ensuring our bodies work properly.

Vitamins

Vitamins are necessary for various bodily functions such as normal cell functions, growth and development.

Vitamin A (600 – 700µg daily)

• Important for vision, immune function and skin health.
• Food sources: Carrots, mangoes, sweet potatoes, spinach, kale and apricots.

Vitamin C (40 mg daily)

• It supports the immune system, skin, bone, cartilage, blood vessel health and wound healing and acts as an antioxidant.
• Food sources: Citrus fruits, strawberries, bell peppers, broccoli and Brussels sprouts.

Vitamin D (10  µg daily)

• Supports bone, teeth and muscle health and immune function.
• Food sources: Fortified plant milk, fortified cereals and sunlight exposure.

Vitamin E ( 3-4 mg daily)

• Acts as an antioxidant and supports immune, skin and eye health.
• Food sources: Nuts, seeds, spinach and sunflower oil.

Vitamin K (1 µg for every kg of the body daily)

• Important for blood clotting, wound healing and bone health.
• Food sources: Leafy green vegetables (kale, spinach, broccoli) and Brussels sprouts.

B Vitamins

• B1/thiamin (0.8 – 1 mg daily)
• B2/riboflavin (1.1 – 1.3 mg daily)
• B3/niacin (13.2 – 16.5 mg daily)
• B6/pyridoxine (1.2 – 1.4 mg daily)
• B12 (1.5 µg daily)
• Folate/folic acid (200 µg daily)
• It supports energy production, digestion, cognitive function, heart health and red blood cell formation.
• Food sources: Whole grains, legumes, nuts, seeds and fortified foods (B12 in fortified cereals and nutritional yeast).

Minerals

Like vitamins, the body requires six key minerals daily.

Calcium (700+ mg daily)

• Essential for bone health and muscle function.
• Food sources: Fortified plant milk and juices, tofu made with calcium sulphate, almonds and leafy green vegetables (bok choy, collard greens).

Iron (8.7 – 14.7 mg daily)

• Important for oxygen transport in the blood.
• Food sources: Lentils, chickpeas, beans, tofu, quinoa, fortified cereals and spinach.

Magnesium (270-300 mg daily)

• Supports muscle and nerve function and energy production.
• Food sources: Nuts, seeds, whole grains, legumes and leafy green vegetables.

Potassium (3,500mg daily)

• Regulates fluid balance, muscle contractions and nerve signals.
• Food sources: Bananas, oranges, potatoes, sweet potatoes and avocados.

Zinc (7 – 9.5mg daily)

• Supports immune function and wound healing.
• Food sources: Legumes, chickpeas, lentils, tofu, tempeh, whole grains, nuts and seeds.

Iodine(140μg daily)

• Essential for thyroid function.
• Food sources: Iodized salt, sea vegetables (seaweed) and fortified foods.

You should be able to get your daily supply of other minerals, such as manganese, selenium and sodium chloride from standard vegan meals.

Fibre

• Supports digestive health, helps maintain a healthy weight and lowers the risk of certain diseases.
• You should take at least 30 grams of fibre daily
• Whole grains, fruits, vegetables, legumes, nuts and seeds.

Hydration

• Essential for all bodily functions, including temperature regulation, joint lubrication and nutrient transport.
• Drink 1.5 to 2.5 litres of water daily.
• Also incorporate herbal teas and water-rich fruits and vegetables (cucumbers, watermelons, oranges) into your diet.

You might have noticed that the vegan diet is a rock star when it comes to fibre, magnesium, potassium and vitamins K, E, C and A.

Thanks to years of publicity, the deficiency of B vitamins in the vegan diet has drastically reduced.

But that might still leave you with a nutrition gap with zinc, iron, vitamin D and iodine. Find out what nutrients you could refill on before applying my second tip.

2. Set Up Daily Meal Plans for Balanced Nutrition

Variety is the spice of life — so when planning your meals, remember to diversify your diet and rotate foods. Eating a wide variety of fruits, vegetables, grains, legumes, nuts and seeds helps ensure a broader intake of essential nutrients.

Further, customise your diet to your needs and individual requirements. Recognise that nutrient needs vary based on age, gender, activity level and health status.

To build a balanced meal, aim to include:

• Half of your plate with fruits and vegetables: Incorporate a variety of colours and types to ensure a broad spectrum of nutrients, including vitamins, minerals and antioxidants.
• A quarter of your plate with whole grains: Opt for whole grains like brown rice, quinoa, oats and whole wheat products. Whole grains are great as they have a lower impact on your blood sugar while keeping you full for longer.
• A quarter of your plate with protein: Include plant-based proteins such as beans, lentils, tofu, tempeh and nuts. High-protein foods like sprouted grains, quinoa and wild rice can ensure you meet your daily protein intake requirement.
• Healthy fats: Add sources of healthy fats such as avocado, nuts, seeds and plant-based oils in moderation. Incorporate sources of omega-3 fatty acids such as flaxseeds, hemp seeds and walnuts. Omega-3 fats support heart health, brain function and inflammation reduction.
• Hydration: Drink plenty of water throughout the day and with meals.

Balanced Diet: A Glance

Breakfast

Start with fortified plant milk or yoghurt with whole grains (oats, quinoa) and fruits. Also add seeds (chia, flax) or nuts for healthy fats and additional protein.

Lunch

Base your meal on whole grains (brown rice, quinoa, barley) and include a variety of colourful vegetables. You can also add a protein source like beans, lentils, tofu or tempeh. Most importantly, include a source of healthy fats, such as avocado, nuts, or seeds.

Dinner

Focus on a hearty vegetable-based dish, such as a stir-fry, curry or stew. Incorporate whole grains and legumes for protein and fibre. Also add leafy greens and other vegetables for vitamins and minerals.

Snacks

Choose nutrient-dense snacks like fruits and vegetables with hummus, nuts, seeds or energy bars made from whole foods.

3. Shop for Local and Seasonal Produce

Explore farmers’ markets and local farm shops offering fresh produce straight from nearby fields. 

Embrace the changing seasons by enjoying root vegetables and brassicas in winter and berries and leafy greens in summer. 

Joining a local veg box scheme can also ensure a regular supply of seasonal delights.

4. Incorporate Fortified Foods

To boost your intake of vitamin B12, vitamin D, calcium and iron, include fortified plant milk, breakfast cereals, nutritional yeast and meat substitutes in your diet.

5. Focus on Probiotics and Gut Health

Incorporate probiotic-rich foods like fermented vegetables (sauerkraut, kimchi), kombucha and miso to support gut health.

To feed beneficial gut bacteria, you should also consume prebiotic foods such as garlic, onions, leeks, asparagus, bananas and whole grains.

6. Understand Nutrient Bioavailability

Pair certain nutrients together to improve absorption. For example, consume vitamin C-rich foods with iron-rich plant foods to enhance iron absorption.

Another tip is to soak, sprout and ferment grains, legumes, nuts and seeds to reduce antinutrients like phytates and improve mineral absorption.

7. Be Mindful of Cooking Methods

Preserving nutrients in your veggies is key to a healthy diet! Opt for cooking methods like steaming, sautéing and roasting to keep those vitamins intact. Boiling can cause nutrients to seep into the water so it’s best to avoid it when possible. 

Also, mix things up by incorporating raw and cooked vegetables into your meals to ensure you get the full spectrum of nutrients. This way, you can enjoy the best of both worlds!

8. Establish a Consistent Eating Routine

Eating regularly is key to avoiding nutritional deficiencies on a vegan diet. By aligning your meals with your body’s natural rhythms, you can better absorb nutrients like iron, calcium, vitamin B12, and omega-3s.

Try to eat within two hours of waking up and have balanced meals every three to four hours. This helps keep your energy levels steady and ensures you get all the nutrients you need from plant-based foods.

9. Use High-Quality Supplements Wisely

Even with a well-planned vegan diet, some nutrients might still require supplementation to prevent deficiencies:

• Vitamin B12: A common deficiency among vegans. Use fortified foods or take a supplement.
• Vitamin D: Important for bone and immune health. Consider a supplement, especially during winter months.
• Omega-3: Algae-based supplements provide EPA and DHA, which are essential for heart and brain health.
• Iodine: Necessary for thyroid function. If you don’t use iodised salt or consume sea vegetables, an iodine supplement might be needed.
• Iron: If tests show low levels, consider a supplement, but consult a healthcare provider to avoid excessive intake.

High-quality supplements can help fill nutritional gaps in your vegan diet, ensuring you meet all your essential nutrient needs.

Suggested read: 14 Things to Know Before You Choose Vegan Supplements

10. Avoid “Empty Calories”

Focusing on nutrient-dense foods is crucial for preventing deficiencies in a vegan diet. Avoid foods that provide little nutritional value and mostly calories, also known as “empty calories.” These include:

• Processed foods
• Store-bought snacks, such as crisps
• High-sugar treats, like cakes, ice cream, cookies and doughnuts
• Energy drinks and sodas
• Fruit drinks with added sugar

Limiting these foods ensures that your daily calorie intake is packed with essential nutrients, supporting your overall health and well-being.

11. Stay Active

Exercise improves appetite and nutrient utilisation, ensuring your body effectively absorbs and uses the nutrients from your food. 

Additionally, outdoor activities provide natural sunlight, which is crucial for vitamin D synthesis. 

Staying active also boosts your mood and energy levels, making it easier to maintain a balanced and nutrient-rich diet.

12. Manage Stress and Sleep

Chronic stress and poor sleep can hinder nutrient absorption. 

Incorporate stress-reducing activities like yoga and meditation and aim for 7-9 hours of quality sleep each night. 

A well-rested and relaxed body processes nutrients more efficiently, supporting overall health.

13. Consider Your Health Status

Your diet should match your health needs. For example, if you’re pregnant, you may need additional supplementation and some diet changes to support the baby’s development. 

Always tailor your diet to your health conditions and life stages. 

Consulting with a healthcare professional can guide the right dietary adjustments to ensure you get all the nutrients you need.

14. Connect with the Vegan Community

Joining vegan groups and communities can help you learn about balanced nutrition and prevent deficiencies. 

Share tips, recipes and experiences with like-minded people to stay informed and motivated. 

Engaging with others ensures you know the best practices for maintaining a nutrient-rich vegan diet.

15. Stay Informed and Adapt

Nutrition science is ever-changing. Keep updated to avoid deficiencies. 

Follow reliable sources, such as dietitians and adjust your diet based on new research. Staying informed ensures you make the best dietary choices.

16. When Unsure Seek Professional Guidance

If you’re unsure about your diet, consult a healthcare provider or a registered dietitian specialising in vegan nutrition. 

They can tailor advice to your needs and ensure you get all the necessary nutrients. 

Professional guidance helps you stay healthy and avoid deficiencies.

Conclusion

Plants provide absolutely everything you need. All nutrients are in nature’s fold; you just have to figure out what your body needs and shape your diet accordingly to live a healthy and fulfilling life.

Take the time to do so and elevate to a stronger and even more nourished you.