How To Get Nutrients You Need With A Vegan Diet!

2 min readOct 14, 2020

Veganism has come a long way. Choosing a vegan diet keeps health issues at bay. Since a vegan diet includes only plant-based foods, it is essential to balance it with the right nutrients. A vegan diet lacks essential nutrients.

Eating a healthy vegan diet with a reliable source of vitamins and amino acid supplements gives your body everything it needs. No matter what kind of vegan diet you follow, it is highly important to include foods that meet your daily nutritional needs.

If you are a vegan, I recommend adding the following for a full-fledged nutritional meal:

Vitamin B12:

Vitamin B12 contributes to the proper functioning of the nervous system. It is found in dairy, fish, chicken, meat, and eggs. But, if you are a vegan, you remain deprived of this essential nutrient.

Make sure you pick vegan spreads, coconut milk, soy milk, nutritional yeast. These food types help in keeping you away from B12 deficiency. However, the recommended daily intake is 2.4 micrograms in a day.

Another option is going in for B12 supplements. Supplementation is key to avoiding deficiency. Taking B12 supplements ensures that your body gets the right amount of this nutrient without hindering your plant-based diet.


Calcium is known to strengthen teeth and bones. Low calcium intake is linked with osteoporosis. Although the highest source of calcium are milk-based foods, vegans can take tofu, fortified soy, nuts, seeds, and legumes.

These are good vegan sources of calcium.

Protein-rich Amino Acid Supplements

Like others, vegans too need the right amount of protein to keep their body functioning properly.

Being the building blocks of protein, amino acids aim in muscle build-up and assist other body functions. Like others, vegans too need to consume amino acids.

There are 20 amino acids in total. Out of which 11 are produced by the body naturally. The other nine should be taken in the form of a diet. These are called essential amino acids. They comprise the BCAA formula.

BCAA or Branched Chain Amino Acids are a perfect choice for someone seeking muscle growth and recovery. Food rich in BCAA includes chickpea, lentils, pumpkin seed, etc. However, if you’re someone aiming to meet fitness goals, go for BCAA supplements. These are available in the form of powder or pills.

Considering amino acid supplements in a vegan diet makes the best nutritional changes.

Deficiency is not exclusive for a plant-based diet. It can occur to anyone not including enough nutrients in their diet.

Nutritional requirements are important at all stages of life- be it infancy, childhood, or pregnancy! And following a strict vegan diet may pose challenges in the long run. It is therefore advisable to construct an amazingly healthy diet.

A vegan diet is low in some essential nutrients. If you are not getting enough varieties in your diet, consider supplementing!

Vegan supplements provide enough of these nutrients. Make sure you optimize your diet accordingly. Include all important nutrients in the form of rich substitutes to avoid the deficiencies given above.




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