Nutrition
A well-planned vegan diet can give you everything you need. A few nutrients need deliberate attention, though. Start with this short list; each nutrient has its own page with the details and the sources.
The essentials
- Vitamin B12 — take a supplement or eat fortified foods, every day. This one is not optional.
- Vitamin D — in Slovenia, most people, vegan or not, need a supplement from autumn to spring.
- Iodine — make sure you have a reliable source: a supplement or iodine-fortified plant milk. Plant foods contain little.
- Omega-3 fats — eat a daily source of ALA, such as ground flaxseed, chia seeds, walnuts or hemp seeds. An algae-based DHA/EPA supplement is optional.
- Calcium — include calcium-rich foods every day, such as calcium-set tofu and fortified plant milks.
- Iron — eat legumes, whole grains and seeds, ideally with a source of vitamin C in the same meal.
- Protein and zinc — legumes, soya, nuts, seeds and whole grains every day cover most of it.
- Enough food overall — getting the right foods only helps if you also eat enough of them.
Vitamins
- Vitamin B12
The supplement every vegan needs.
Supplement: everyone - Vitamin D
Most people in Slovenia — vegan or not — need a supplement from autumn to spring.
Supplement: everyone
Minerals
- Iodine
Few plant foods contain much — so make sure you have a reliable source.
Supplement: often needed - Calcium
Easy to get from the right foods — but worth planning, because your bones depend on it.
Supplement: rarely needed - Iron
Plenty of plant foods have it — the trick is helping your body absorb it.
Supplement: rarely needed - Zinc
Found in beans, grains, nuts and seeds — a few kitchen habits help you absorb more.
Supplement: rarely needed
Other
- Omega-3 fats
Eat a daily source of ALA; an algae supplement is optional, and most useful in pregnancy.
Supplement: rarely needed - Protein
Easy to get from legumes, soya, nuts and seeds — no need to combine at every meal.
Supplement: rarely needed - Creatine
Not essential, but vegans start lower — and respond more when they take it.
Supplement: rarely needed
Sources
- Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016) — Journal of the Academy of Nutrition and Dietetics