Going Vegan? Here’s How To Get The Nutrients You Need
Going vegan was a hugely popular lifestyle choice in 2017. If you’re making the change for 2018, here are the 8 key nutrients you need in your diet – and tips on how to get them on your plate.
1. Iron
Iron helps turn food into energy and helps your immune system to work normally. Good sources of iron include lentils, beans, chia seeds, hemp seeds, ground linseed, kale and fortified breakfast cereals.
2. Vitamin B12
Vitamin B12 is found naturally in animal food sources and isn’t found in plants. It’s important for help ing your immune system work normally and can reduce tiredness. Vegan sources of B12 can be found in fortified products like cereals, spreads or milk alternatives. You could add nutritional yeast flakes as a cheese substitute too, and enjoy their creamy, nutty and cheesy taste.
3. Omega 3 and 6 Fats
These Omegas are important for keeping your heart working healthily. Good sources of Omegas 3 and 6 include chia seeds, walnuts, hemp seeds, ground linseeds and vegetable oil (rapeseed).
4. Vitamin K
Vitamin K is made in plants and can be found in kale, Brussels sprouts, cabbage, broccoli, spinach and spring greens. Include this vitamin in your diet to help keep bones healthy and normal and to help blood clot normally.
5. Calcium
Calcium can be found in set tofu and bread with added calcium, as well as leafy greens like spinach, pak choi, okra and chia seeds. Calcium helps turn food into energy, and also helps you keep teeth and bones healthy.
6. Protein
Protein alternatives include tofu, beans and pulses, chickpeas, soya milk and plant based yogurts.
7. Vitamin D
It’s recommended that we take a 10mcg supplement of vitamin D a day – though not all supplements are vegan friendly so it’s a good idea to check the label. Vitamin D helps regulate the amount of calcium and phosphate in the body and keep bones, teeth and muscles healthy.
8. Zinc
Zinc can be found in walnuts, cashew nuts, pine nuts, pumpkin seeds, wholemeal bread and quinoa. It helps your body to process the nutrients in your food and helps keeps your skin, hair and nails healthy too.
Try one of our favourite vegan recipes
Aubergine and Chickpea Salad
Aubergine and Chickpea Salad
Serves 4
Ingredients
- 4 tbsp olive oil
- 1 onion, finely chopped
- 2 aubergines, diced into 2cm cubes
- 1 tsp ground coriander
- 1 tsp ground ginger
- ½ tsp ground allspice
- ½ tsp ground cinnamon
- 2 cloves garlic, crushed
- 150g bulgur wheat
- 300g chickpeas, drained
- 1 lemon, juice and finely grated zest
- 2 large vine tomatoes, finely chopped
- 4 tbsp flat-leaf parsley, chopped
View the full recipe and buy your ingredients >>
Find more vegan recipes at Morrisons.com/recipes – including a delicious sweet treat using McVitie’s Ginger Nuts.
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