Essential Nutrients for a Vegan Diet

Following a vegan or plant-based diet is a big commitment, but one that does wonders 
for your health. If you are still on the fence about it, whether you follow a vegetarian or 
meat-eating diet, here are some ways you can benefit:

Reduce your risk for type 2 diabetes 
Encourage more healthy foods 
Prevent heart disease and stroke 
Lower your blood pressure and cholesterol 
Lose weight naturally 
Reduce the risk for some cancers

While going vegan can be extremely good for your physical and mental health, you also 
need to think about the nutrients you consume. If you follow the plant-based diet the 
right way, you should be eating primarily whole and clean foods, like veggies and fruits, 
nuts and nut butter, nut milk, seeds, and whole grains. However, if you eat a lot of 
packaged and processed foods, you might be lacking and can even suffer from 
malnutrition.

The following information lets you see the nutrients you should focus on while on a 
vegan diet, as they will change based on no longer eating dairy or meat. The second 
part of the report goes into specific foods to provide these nutrients.

1. Nutrients You Need While on a Vegan Diet

If you aren’t sure what nutrients you might be missing when you switch to a vegan diet, 
the following list can be helpful. 

Protein

The first nutrient you need to have while on any plant-based diet is protein. If you are 
going from a standard meat-eating diet, you probably got most of your protein from 
meat, poultry, fish, eggs, and dairy products. You can no longer have these items, so 
you will need to look for other options when adding in the protein. 

Protein is an essential protein that not only helps to provide energy to help you get 
through your day, but is good for your organs, bones, skin, and even your muscles. As 
you will see in the next part of this report, there are plenty of vegan foods you can enjoy 
to get all the protein you need.

Iron

It should come as no surprise that you also need to get your iron in. If you have ever felt 
faint or lightheaded, or like you just have no energy during the day, lack of iron might be 
the culprit. Even people on meat-eating diets often don’t have enough iron if they aren’t 
eating green veggies like spinach or they don’t eat a lot of red meat.

With iron, you are helping to improve the production of red blood cells, which provide 
essential oxygen for your body. Not only are there meatless options for getting more 
iron without eating meat, but they can also provide vitamin C, also helping you to absorb 
more iron into your body.

Vitamin D

Don’t forget about the vitamin D! As you might know, a really good natural source for 
vitamin D is sunlight, which you get just by being outside and exposed to the sun’s UV 
rays. However, this is not an option for many people, so they try to get their vitamin D 
either through food or with supplements. Perhaps you work inside an office all day, or 
you live in a colder climate with fewer sunny days. This is when you need to try and get 
your vitamin D from your diet.

Vitamin D is essential for promoting good bone health, as well as helping your body to 
absorb calcium from the foods you eat. On a vegan diet, you can’t get vitamin D from 
sources like milk, so you will look elsewhere. 

Vitamin B12

Another vitamin that you want to make sure you get plenty of while on your vegan diet is 
vitamin B12. B12 is frequently increased by taking a supplement each day, often the 
easiest choice for many people. If you get bloodwork done and you have a vitamin 
deficiency of B12, doctors often recommend the supplement. However, it is always 
better to look for it in your diet. 

This is often through dairy, meat, and fish, but of course that is no longer an option for 
you. If you want more B12 in order to prevent anemia, you will go for foods like fortified 
fiber cereal and soy milk.

Calcium

Naturally, if you are not consuming dairy, you will need another food source for your 
calcium. Calcium builds strong bones, but it also helps you to keep away diseases and 
medical conditions that can weaken the bones over time. You can reduce the risk of 
conditions like osteoporosis just by having more calcium in your diet.

So what do you do when you are a vegan and can’t have dairy? Soy is a good option, 
but many people have a sensitivity to soy. If this is you, you can still get calcium from 
veggies like kale, bok choy, broccoli, spinach, and mustard greens. Orange juice, soy 
milk, and almond milk also contain some calcium.

Zinc

Zinc is another nutrient you want to focus on getting through a healthy vegan diet. This 
is actually pretty easy to get, since it is in many of the plant-based staples you probably 
already eat on a regular basis. You will get zinc in nuts, soy, and beans for the most 
part, as well as some veggies. Zinc is good for your immune system and overall health, 
so don’t let this nutrient get too low.

Omega-3 Fatty Acids

Lastly, make sure you are getting an adequate amount of omega-3 fatty acids. These 
are good for overall health, brain and memory function, and heart health. As you 
probably know, the common recommendation for omega-3 fatty acids is to get it through 
fish, but on a vegan diet, you will look at the natural plant sources. The two main ways 
to get your omega-3s are with oil and flaxseed meal.

2. How to Get These Nutrients

Now that you know what nutrients to focus on when you switch to a vegan diet, you can 
learn about all the foods that contain these types of nutrients. Here are a collection of 
foods to be sure you add to your regular plant-based diet.

Black Beans

These beans make an excellent complement to almost any dinner. Black beans are a 
good source of protein because they provide more than 14 grams of protein a cup, and 
high in fiber that promotes a healthy heart and cardiovascular system. They also contain 
an array of phytonutrients and important trace minerals to help you heal while you 
sleep.  Black beans can be prepared whole or mashed to create a variety of protein rich 
sides for your meals. Season lightly with salt and pepper, or you could go all out with 
sauces like habanero for a spicy treat. Pairing the black beans with some wild rice could 
make for an excellent dinner. You will also get some iron and various minerals in black 
beans.

Spinach

Spinach offers around 6 grams of protein per cup, and you can even more access even 
more protein by cooking it. This leafy green vegetable boasts a grouping of nutrients like 
iron, potassium, copper, vitamin B6, folate, calcium, phosphorus, and manganese. It 
can be prepared a variety of ways including salads, and as a side dish. You even try 
cooking it into a pasta. Spinach can make a great dip when it’s been mixed with 
artichoke.  

All you have to do is boil the spinach and artichoke together season with cream cheese, 
onion, garlic, salt and pepper then bake it at 425 degrees for 15 - 20 minutes. 
Afterwards you will have a healthy snack that you can have with chips or on top of toast.

Chia Seeds

Seeds are almost always a substantial source of protein in the plant world. These tiny 
little packages contain a whopping 16 grams per half cup. They also contain lots of 
important amino acids, omega 3 fatty acids, fiber and calcium. They are a great source 
of carbohydrates and can be cooked into a lot of different meals. One really easy way to 
get your dose of chia seeds would be to cook it into your oatmeal with some honey. This 
will turn your breakfast into a protein power punch of delicious delight! You can also use 
oats and honey canola oil and nutmeg to make a tasty granola that everyone will love. 

Cashews

Do you need a quick snack for a pick me up? Cashews are a pleasant tasting and 
excellent nut with a wide variety of benefits. They contain 20 grams of protein per cup 
and are full of vitamins and minerals. Cashews are certainly great on their own, but you 
can also try enjoying them in a mixture of almonds and dried fruit like cran raisins. This 
will give you a mix of nice flavors that come together to provide you with the most kind, 
easy to eat proteins. If you want to take it a step further, add some honey and baked 
oats to the mixture. This will give you a heavier version of granola. 

Pumpkin Seeds 

Instead of simply throwing away this part of the pumpkin, you can check out this 
awesome way to utilize this excellent resource, and get more out of this popular orange 
gourd. Like the other seeds on this list, pumpkin seeds are very high in protein along 
with other health promoting nutrients like, zinc, magnesium, manganese and copper. 
They’re also a reliable source of phytosterols and antioxidants that help to protect you 
by neutralizing the free radicals that cause cancer. 

Pumpkin seeds contain about 20 grams of plant protein per cup. If you put pumpkin 
seeds on a cookie sheet and bake them at 300 degrees until they’re a golden brown, 
add some salt for a delicious snack. You can also glaze them in honey to give them a 
sweet flavor. 

Avocado

If you’re looking for a delicious addition to your bean and cheese burritos, or you’re 
looking for a fast, easy snack you can enjoy, this green fruit could be your top pick! 
Avocados contain 4 grams of protein each, and are full of very healthy monosaturated 
fats that your body needs for a healthy heart. They contain over 15 great vitamins and 
minerals and are very easy to digest. 

If you’re looking for an awesome snack, you can easily mash a few freshly ripened 
avocados in a bowl with some salt and pepper. If you want to add a little bit of kick to 
the mix, you can chop one jalapeno very small and sprinkle a little bit into the avocado. 
This will give it some heat but keep it bearable.  What other nutrient does avocado 
have? Fiber! 

Organic Edamame

Have you ever tried edamame? This fun and slightly sweet snack is the young version 
of soybeans, and has become a very popular snack in the last few years. Edamame can 
be found on all sorts of menus and in the freezer sections of the big stores, but be sure 
that the edamame that you purchase is found in the organic section.  A cooked cup of 
organic edamame yields an impressive 18 grams of protein. It is considered to be a 
great way to get some of the important human building minerals such as phosphorus, 
potassium, calcium, iron, sodium, copper, manganese, zinc, and magnesium. 
Edamame can be cooked in the microwave, boiled, or steamed. 

Almonds

Almonds pack a powerful punch of protein in the amount of 24 grams per cup, and carry 
a strong dose of magnesium and vitamin E with them, in addition to calcium, potassium, 
and fiber. They are known for helping to soothe muscle spasms, muscle soreness, and 
ease the symptoms of PMS. You can try crushing a half cup of almonds and sprinkling 
them onto some yogurt for a super charged high protein breakfast. These nuts are also 
great for healthy late afternoon or early evening snacks and can be mixed with other 
nuts and dried fruit. The magnesium will help you to avoid sugar cravings as well so that 
you don’t get caught in a painful cycle of sugar crashes that sap you of your energy. 

Peanut Butter 

If you can remember the first sandwich that you ever learned to make, there’s a pretty 
big chance that is was the peanut butter sandwich. Peanut butter is a staple of 
childhood eating for many people, so it’s a good thing that it provides such a high 
amount of nutrition. Peanut butter contains an amazing 28 grams of protein per cup. 
Peanut butter also makes an excellent support for digestive health, and helps to lower 
high blood pressure risks. 

Much of these attributes are due to its high potassium and fiber content. It also boasts 
high levels of magnesium. You can even eat it on celery, apples, bread, and bananas. 
You can mix it into a shake for flavor and protein. With these benefits, it’s easy to see 
why parents have been reaching for these jars of liquid gold for generations.  

Organic Tofu

Tofu has generally been the most visible symbol of a meat free diet. Currently, many 
restaurants include tofu on their menu as an option to satisfy many of the dietary wishes 
of consumers. This vegetarian staple is made from soymilk curds. Organic tofu can 
have up to 15 grams of protein per 3 oz. serving, which is about the size of a deck of 
cards. 

Organic tofu is a great vegetarian source of magnesium, copper, zinc, iron and calcium, 
and it can be fried, or just dropped into your favorite meal for a protein punch. Try 
adding it to your rice and vegetable meals, or drop it into some vegetable stock for a 
nutritious soup that will give you the nutrients that your body craves.

Wild Rice 

Rice can be a great ingredient in a ton of amazing meals. Wild rice has been used for 
thousands of years and is one of the few grains native to the continent of North 
America. Wild rice has a heftier amount of plant protein than quinoa at over 6 grams per 
cup. It has a heartier weight to it than plain white rice and is super high in fiber. This can 
help to keep you regular and avoid any of the complications that come from 
constipation. Vitamins and minerals in wild rice include Vitamins A, C, E, phosphorus, 
zinc and folate. This nutritious rice goes well with sauces and soups. You can try adding 
it to some freshly fried up or seared vegetables, or you can add it to your favorite veggie 
soup for a hearty and delicious meal!

Potatoes

Potatoes are truly one of nature’s gifts. These vegetables are some of the most 
inexpensive and versatile foods around. They contain about 4 grams of protein per 
average sized potato. Potatoes contain no fat, sodium or cholesterol, and are a 
substantial source of vitamin B6. It’s a little-known fact that potatoes also contain more 
potassium than bananas, which can help you to fight the effects of high blood pressure. 
With the skin on, potatoes have a very high amount of fiber, making them excellent for 
your intestines. Potatoes can be boiled and mashed, they can be fried and salted, and 
they can be baked for an easy snack or meal. 

Organic Corn

It would be very hard to imagine a world without corn. Corn has been a part of many 
diets around the world for hundreds of years after it was first introduced to the 
Europeans. Corn is now one of the most celebrated meal sides of all time, and most 
likely 2nd only to potatoes. 

Corn gives us 5 grams of protein per cup, and like many of the other vegetables here, is 
high in fiber and provides generous amounts of vitamin C, Vitamin B5, B1, along with 
minerals like phosphorus and manganese. Organic corn is very low in cholesterol and 
makes a terrific addition to any meal. It can be baked, roasted, or steamed. When 
paired with another one of the vegetables on this list, you can be sure to get a well-
rounded protein filled meal to get your week going. 
 
Spirulina

Spirulina is quickly gaining a new status among the pantheon of popular health foods 
today. Science has given us new insight into what the true nutritional content of foods 
may be, and modern food transportation has made a multitude of foods in this 
prestigious groups available. Spirulina contains an unbelievable 64 grams per cup, and 
contains an impressive amount of healing vitamins and minerals like iron, manganese, 
chromium, vitamins A, K1, K2, B12 and delivers phytonutrients such as SOD and 
phycocyanin.

It is extremely low calorie, and is currently being studied for its possibility of being one of 
the healthiest foods on Earth for its nutritional content. Spirulina can be purchased in a 
powdered form and added to various drinks and shakes. You can try blending some 
frozen fruit with Spirulina to get a powerful super smoothie!  

Brussels Sprouts 

Brussels sprouts are a cruciferous vegetable that resemble tiny cabbages. This is most 
likely because they are in the same plant family, only instead of growing directly from 
the ground, they come from a fibrous stalk. These tasty doll sized cabbages give you 4 
grams of protein per cup, and provide high amounts of potassium and vitamin K. These 
can help to improve your cardiovascular health by lowering blood pressure and giving 
you the trace minerals needed for healthy blood. They are also very high in the 
antioxidant vitamin C, folate, and manganese. They can be steamed, fried, or baked. In 
the last so many years, someone even found a way to use them to create a pizza crust! 

Broccoli 

Broccoli is a mild flavored vegetable that can be paired with a very wide range of other 
foods.  Its origins can be traced back to Italy around 2000 years ago. This interesting 
green vegetable gives you 4 grams of protein per serving and contains sulforaphane, 
which is a compound known to have an arresting effect on cancer. Sulforaphane has 
even been found to prevent the spread of cancer. 

It is high in omega 3 fatty acids and a host of multiple vitamins and minerals including 
calcium, iron, niacin, selenium and magnesium. It is very high in fiber, and can be 
prepared in a variety of ways such as boiling, steaming, searing, and frying. You can 
enjoy a simple meal of mixed vegetables if you cook it in a frying pan with olive oil or 
sesame oil, and add onions, garlic, cabbage, and your favorite peppers. 
