Vegan nutrition guide for healthy plant based diet

Vegan Nutrition Guide

Vegan nutrition guide for healthy plant based diet
  |  In this complete Vegan Nutrition Guide, we will consider all the nutrients in a plant-based diet. With a little knowledge and effort, it is not only possible to get all the nutrients you need through a well-planned vegan diet, but also delicious, easy and healthy. If you are concerned about Vegan Nutritional Deficiency, this post will answer your question and encourage you to continue the whole food plant-based journey with confidence.

Vegans will need the same greater nutritionists as anyone else. A proper balance of carbohydrates, fats and proteins is important for overall health. Generally, about 40-60% carbohydrates, 20-30% protein and 15-35% fat are recommended depending on your activity level and nutritional needs. Don't worry too much about how much bigger nutritional breakdown you need. The best place to start is to concentrate on eating a variety of foods in each vegan food group. This is the best way to ensure that you cover all your needs.

Vegan Nutrition Guide

If you eat a plant-based diet, we will consider all the nutrients below. In fact, it still applies if you don’t eat a plant-based diet. Many nutritionists also have deficiencies in these nutrients, so avoiding animal products is certainly not a problem.

Not eating enough, plant-based foods are more of an issue and before we do, know that getting enough protein is not a concern. It is a matter of eating a wide range of whole plant-based foods on a regular basis to cover all your micronutrient needs.

Vitamin B12, Vitamin D, Omega 3 DHA and EPA and Iodine are the top four nutritious vegans to consider. We will discuss them as well as Calcium, Iron, Zinc, Magnesium, Vitamin K, Vitamin A and many more.

Vegan Nutrition Guide

Vegan Nutrition Guide

Vitamin B12

Vitamin B12 is synthesized by bacteria found in dirt and soil. It is a common misconception that it only comes from the flesh of animals and the secrets of animals like eggs and milk. People got their B12 by eating fruits and vegetables produced in the soil for thousands of years but our soil is so eroded today, it is not an adequate source of B12. We wash our fruits and vegetables so well today that we don’t use dirt and soil marks.

Vitamin B12 Rich Foods

Omega-3 DHA and EPA

Note that there is no recommended daily amount for RDA for total omega-3 fatty acids and for icosapentaenic acid (EPA) and docosahexaenoic acid (DHA). That being said, the American Heart Foundation recommends taking 500 mg of DHA and EPA per day for adults together, moreover, studies have recommended 1000 mg per day for DHA and 220 mg of EPA per day.

Omega 3 fatty acids are essential for brain health, nutrient absorption and overall optimal health. These have healing effects on the body and have strong anti-inflammatory properties. Lack of omega-3 in the diet can lead to brain damage, depression, auto-immune disease, poor digestive health, mood imbalance and much more.

OMEGA 3 Rich Foods
  • Flaxseed
  • Walnuts
  • Hemp seed
  • Seaweed such as spirulina and wakame
  • Chia seed
  • All other nuts and seeds
  • Legumes
  • Winter squash
  • Cauliflower, broccoli and brussel sprouts
  • Leafy greens
  • Berries and mangos
  • Wild rice


You mentioned that you are a vegetarian and the first question is "But where do you get your protein?" Though these questions are tedious, we can not ignore that. Protein is found throughout the body in muscle, bone, skin, hair, etc. It makes enzymes that also energize many chemical reactions in the body as well as hemoglobin in your blood which carries oxygen. There are 20 building blocks called amino acids that provide the raw material for all human proteins. Millions of different words, similar to the 26 letters of the alphabet, serve these 20 amino acids in the formation of different proteins; At least 10,000 different proteins make you what you are and keep you that way Half of the 20 amino acids cannot be produced by the human body.

These are known as essential amino acids and can be easily supplied by a balanced diet but the body does not store amino acids so it needs to be supplied daily. Once we start eating solid foods, we need about 10-12% of our total calories in the form of protein. Adult Reference Nutrient Eating (RNI) is set at 0.75g of body weight per kg of body weight per day for adults. Cereals, great choices are they provide healthy fiber, vitamins and minerals.

Protien Rich Foods

Vitamin K2

Vitamin K plays a role in blood clotting, bone and brain health and kidney function and it is easily found in any vegetarian diet unless you are eating lots of fruits and vegetables. Vitamin K comes in two different varieties. Vitamin K1 is the primary, natural form of vitamin K that we get through plants, and vitamin K2 is produced by intestinal bacteria. K2 is especially important for its role in bone health because it helps to use the calcium around the body as needed.

K2 helps prevent calcium from forming as plaques in the arteries and causing atherosclerosis. Deficiency of K1 is quite rare but K2 can be a concern as deficiency can put you at risk for osteoporosis.

Vitamin K Rich Foods
  • Brussel sprouts
  • Fermented soy products
  • Cabbage
  • Kale
  • Turnips
  • Broccoli
  • Okra
  • Pumpkin
  • Edamame
  • Spinach and other leafy greens
  • Kiwi
  • Wheat bran
  • Swiss chard
  • Parsley

Vitamin A

Note that for vitamin A the RDA is equivalent to retinal activity or measured in RAE. This is the amount of potential vitamin A activity as a food.

Although a healthy, vegetarian diet has many sources of vitamin A, well, a precursor to vitamin A, to be aware of its importance it still does not contain any refined vitamin A in the diet of covered vegans because it is only found in animal products. However it can be synthesized from carotenoids found in plants, especially beta carotene which is the most biologically active.

Studies have shown that it takes 12 micrograms of beta carotene to produce one microgram of vitamin A, so it is really important to include a load up in foods rich in beta carotene. Fortunately, this is quite easy to do. You should also combine foods rich in vitamins with fats to improve absorption. Adding a small amount of nuts, seeds and avocado to all your meals is a great way to do this.

Vitamin A Rich Foods
  • Sweet potato
  • Butternut squash
  • Cantaloupe
  • Kale
  • Spinach
  • Carrots
  • Apricots
  • Collard greens

Vitamin D

Vitamin D plays a role in calcium absorption and cell growth. A deficiency of vitamin D is associated with cancer, muscle weakness, depression and bone weakening. Vitamin D deficiency can be a cause for concern for vegetarians and omnivores alike since we do not use as much sun exposure.

Vitamin D2 is derived from plant sources and vitamin D3 is derived from wool or lichen. Vitamin D3, or cholecalciferol, is a naturally occurring vitamin D and is produced by the human body when the skin is in direct contact with sunlight. Vitamin D2 or ergocalciferol is a form found in most vitamin D supplements.

Too much vegan national food does not naturally contain vitamin D plus, if you live in a place where you do not see too much sun in the winter months, vitamin D can be a cause for concern. During the summer months, vitamin D is available on the face for 20-40 minutes through the sun and through exposure to the sun to convert vitamin D in the body.

Vitamin D Rich Foods
  • Fortified soy
  • Almond milk
  • Fortified cereals
  • Fortified tofu and fermented soy products
  • All kinds of mushrooms


Iodine is a trace element needed by the body to make thyroid hormone which makes it important for metabolism and bone and brain development during pregnancy. Iodine deficiency can lead to inadequate thyroid hormone production, which, among other issues, can contribute to thyroid self-defense, thyroid gland enlargement or gout, and fetal development problems. Iodine deficiency is quite common worldwide and it is not limited to vegans.

Only a few small studies have shown that vegans may be at higher risk for taking less iodine than the general population, but this cannot be taken care of once they are aware of important nutrients. We do not need a large amount of iodine daily so there is not much in the diet, but it is very easy to reach the recommended amount every day.

Calcium is not very difficult to eat in a vegetarian diet but it is important to be aware of it and make sure you are eating plenty of calcium rich foods as it is a key nutrient for overall health. Calcium, along with vitamin D, is an important nutrient for bone health.

Iodine D Rich Foods


Calcium is also essential for muscle and heart function, blood flow, nerve impulses, enzyme responses, and more. A diet rich in calcium is absolutely essential for optimal health and when there is not enough calcium in the blood, the body will use calcium from the bones, weakening them in the process.

Calcium Rich Foods
  • Collard greens
  • Dried figs
  • Kale
  • Turnip and mustard greens
  • Sesame seeds and tahini
  • Tempeh
  • Almonds
  • Bok choy
  • Broccoli
  • Beans
  • Almonds and almond butter
  • Fortified plant milk and juices


I think it is easy to get enough zinc but it is still important to plan for this essential mineral. Zinc deficiency can lead to hair loss, weakened immune systems, hormonal imbalances and acne. Zinc is important for sugar metabolism, testosterone production, healthy eyes, skin and nails, a strong immune system and healing. By including plenty of foods listed below, you can achieve your daily zinc requirements through whole foods.

Zinc Rich Foods
  • Legumes such as tofu, edamame, tempeh, kidney beans, black beans, chickpeas, lentils and peanuts
  • Raw cacao nibs or powder
  • Nuts such as walnuts, cashews, pecans, pine nuts and almonds
  • Seeds such as hemp seeds, chia seeds, pumpkin seeds and sunflower seeds
  • Oats
  • Wheat germ
  • Nutritional yeast
  • Fortified cereals


Magnesium is an essential mineral that is processed in more than 300 parts of the body. Fortunately, plants are loaded with magnesium so it is easy to get adequate amounts through a healthy diet. Magnesium plays a role in mood, weight, sleep, digestion, heartbeat, energy, metabolism and can even affect PMS and depression.

Magnesium K Rich Foods
  • Kelp
  • Banana
  • Dried figs
  • Leafy greens
  • Broccoli
  • Legumes
  • Whole grains especially oats
  • Cacao
  • Almonds and cashews
  • Hemp, chia, pumpkin and sunflower seeds

Vegan Nutrition Guide

Successfully converting a healthy Vegan takes consideration, planning and time. If you are just starting out, start by including more plant-based foods in your diet, at the same time gradually change the way animal products should be processed and refined and determine how you are doing. If you want personalized directions, list the support of a natural therapist or nutrition therapist who can help you achieve your personal health goals for now and in the long run. Also learn how and when to cook delicious and healthy vegetarian meals, which will help you make sure you are getting the most nutrients for the food you make.

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