To celebrate World Vegan Day, I am going to tackle the three questions that I am most-asked as a long-time vegan and lifelong non-meat eater.
Your body requires protein to build and repair cells. Protein serves as a fundamental building block for skin, cartilage, blood, muscles, and bones.
The USDA recommends consuming 0.8g of protein per 1kg of body weight. Currently, people in developed countries are consuming almost double that amount on average. If your kilojoule intake primarily comes from fruits, vegetables, and a diverse range of plant-based foods that are rich in essential amino acids, you will receive sufficient protein.
Vegans obtain protein from a variety of sources. It is abundant in wholemeal breads, beans, corn, lentils, peas, chickpeas, oatmeal, nuts, and meat alternatives like Fry’s.
B12 helps maintain healthy nerves and blood cells. While vitamin B12 is not naturally present in plant-based foods, animals also do not produce B12.
So, why do you need to supplement B12 if you primarily consume plants?
B12 is produced by bacteria and fungi that would typically be found on our food and in our water. However, due to sterilization and thorough cleaning by manufacturers and producers, plants are stripped of B12.
Animals raised for slaughter often consume dirtier water and foods with higher B12 levels. When you consume these animals, you also consume the B12 that they have stored in their bodies.
Plant-based sources of B12 include B12 supplements (usually taken sublingually) and foods fortified with B12 (such as certain plant milks, soy products, and cereals). You can also receive a B12 injection, which is typically recommended for individuals who have difficulty absorbing this vitamin from their gut, such as those with Crohn’s disease or gastrointestinal issues.
Omega-3 fatty acids are associated with heart health and brain development, and they are crucial for long-term health and well-being. Fish oil supplements are not the only source of omega-3s. Consider flaxseeds, chia seeds, walnuts, hemp seeds, and algae (available in supplement form). The essential fatty acid alpha-linolenic acid (ALA) is derived from plants and is converted to EPA and DHA (both essential omega-3 fatty acids) in the body.
Remember, it is important to always consult with your doctor or dietician if you are making significant changes to your diet.
World Vegan Day is an opportunity for us all take stock of what we eat and why, and to make some simple plant-based changes to our diets that are so much better for our bodies and for the planet.