Diet Tips

6 Essential Nutrients Present In Vegan Diet

Vegan Diet

There can be reasons behind a person choosing a vegetarian diet. The diet of vegans comprises of dairy products, vegetables, fruits, nuts, whole grains and pulses. Not enough nutrition is obtained from these food sources. Non vegetarian people have ample sources to get proper nutrition from their diet. Vegetarian diet is devoid of animal products that are rich in protein such as meat, fish, eggs, poultry etc. These foods are highly nutritious. Sometimes vegans have to also rely on supplements in addition to their diet to supply balanced nutrition to their body.

In This Article We Will Tell You About Six Important Things To Remember In A Vegan Diet


Proteins are called as the building blocks of the body. Vegans can rely on foods that contain essential amino acids to get high quality protein in their diet. Some of these foods are kidney beans, chickpeas, beat root, beans, peas, almonds, flaxseed, yogurt etc.

Vegetarian Proteins

Vitamin B12

This essential vitamin is mostly found in non-vegetarian food. Plant based foods contains it in very minimal quantities. This vitamin helps in sound functioning of brain and nervous system. It helps in producing haemoglobin too. So it is better to obtain it in the form of Vitamin B12 supplements. Supplements should always be taken with your doctor prescription. Consult your physician to know which type of supplement will suit your body.

vitamin b12


Iron is one of the most essential nutrients required by your body. It is need to build haemoglobin which carried nutrition to various parts of the body via blood. When the amount of haemoglobin reduces in the body then it leads to anaemia, poor body growth and fatigue. Just as iron, Vitamin C is equally needed by your body as it helps in proper absorption of iron. Iron can be consumed by way of jaggery, tomatoes, pulses, spinach, berries etc. To get vitamin C you can consume citrus fruits, legumes, fresh vegetables that have plenty of this vitamin.


Calcium And Vitamin D

As seen in vegan diet, there are very less sources by which your body can get its daily dose of calcium and vitamin D. These two nutrients when not taken in proper amounts can lead to bone and teeth related diseases. To obtain calcium you can rely on daily products, spinach, lettuce, cabbage, flaxseed, sesame seeds and almonds. For efficient absorption of calcium, your body needs vitamin D which can be obtained by sunlight or supplements of vitamin D.

Sesame Seeds

Fatty Acids

Fatty acids are important to the body. They maintain the right levels of healthy fats in the body. Omega 3 is one such fatty acid which you can procure by eating dry fruits such as walnuts, almonds and seeds of flaxseeds and chia seeds.

Flaxseeds And Chia Seeds


It has been found that vegan diet has comparatively lesser amount of iodine. You need to consume fortified salt which has adequate amount of iodine.

Iodine Rich Food Items

As per the research non vegetarian food takes long time to digest and leads to development of various types of health issues with passing age. Besides less nutrition in vegan diet, there are many benefits of adopting a vegetarian diet. To give your body with required nutrition you can include more of fruits and vegetables in your diet in the form of desserts, salads, juices etc. Not only they are healthy but also fulfil the nutrient requirement in the body.

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