Veganuary can be healthy if you plan your diet carefully to include a balance of protein, vitamins and minerals. A balanced vegan diet should focus on whole plant foods, fortified products, and key nutrients such as vitamin B12, iron, calcium, iodine, and omega-3 fats. With the right planning this January, adopting a vegan diet can support your overall health and benefit the environment.
Well-planned vegan diets can contain all the nutrients our bodies need. The British Dietetic Association deems a balanced vegan diet as suitable for every age and stage of life, particularly for those previously eating excesses of fat, sugar or salt within processed foods. Plant-based diets have been linked to lower blood pressure and cholesterol and reduced risk of heart disease and diabetes as well reduce some cancers.
Nutrient |
Information |
Suggestion
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| B12 | This is essential. The only reliable vegan sources of B12 are fortified foods and B12 supplements
Most vegans consume enough B12 to avoid anaemia and nervous system damage, but many do not get enough to minimise potential risk of heart disease or pregnancy complications |
Take one B12 supplement daily providing at least 10 micrograms / a weekly B12 supplement providing at least 2000 micrograms
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| Iron | Vegan diets can be high in iron, although the form of iron from plants is not as ‘bioavailable’ as the iron in meat (beans, pulses, nuts, seeds, dried fruits) | Absorption can be boosted by combining plant-based iron with foods rich in vitamin C
Avoid drinking tea or coffee with meals |
| Calcium | There is an association between veganism and lower bone density
Generally, plant-based alternatives have calcium added, but organic varieties cannot legally be fortified
|
Look for milk that contains at least 120mg of calcium per 100ml
Ensure your daily diet contain at least two portions of calcium-rich food / drink (calcium set tofu, dried fruit, rocket, broccoli and kale, nuts and seeds) |
| Iodine | An essential nutrient for metabolism and growth yet many aren’t consuming enough
Iodine deficiency has re-emerged in the UK with 15% of teenagers not meeting their requirements
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A 200ml glass of cow’s milk provides 40% of iodine needs for the day. The other main source in the diet is white fish
Plant foods containing iodine include wholegrains, green beans, courgettes, kale, spring greens, watercress, strawberries and organic potatoes with skin |
| Omega 3 Fats | The three main, essential omega-3 fatty acids are:
EPA and DHA (found mainly in oily fish) ALA (from plant sources) Only 5% of ALA is converted into EPA and less than 0.5% into DHA |
Best obtained from microalgae supplements
Oily fish contain EPA and DHA from eating microalgae in the ocean so a very direct source Still eat flaxseeds, walnuts and chia seeds because your body still requires ALA |
Yes. Lentils, chickpeas, tofu, tempeh, nuts and seeds are all great sources of plant-based protein when eaten regularly
Changing to a vegan way of eating requires careful planning to ensure you are obtaining the right balance of nutrients. Vitamin B12 is essential for anyone following a vegan diet and is best obtained from fortified foods or supplements.
A well planned vegan diet can be suitable for most people, but those with medical conditions, pregnancy, or specific nutritional needs should seek professional advice.
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