ismetsocialbrothers Eating fully plant-based is very possible, healthy and complete. The condition: you know which nutrients need attention, and you arrange them deliberately. Here is the checklist, without panic and without dogma.
Vitamin B12: always supplement
B12 occurs in reliable amounts only in animal products. For vegans the rule is therefore without exception: a B12 supplement or consistently fortified products. Check that the supplement itself is vegan.
Protein: variety is the key
Legumes, tofu, tempeh, wholegrains, nuts and seeds together supply all the amino acids you need. Combine different sources across the day and the protein profiles complete each other automatically.
Iron: combine cleverly
Plant iron (non-haem) is absorbed less well than animal iron. Eat iron-rich foods such as legumes, wholegrains and green leafy vegetables, and pair them with vitamin C, think peppers or citrus. Coffee and tea with meals inhibit absorption; better to drink them in between.
Vitamin D, calcium, iodine and zinc
Your body makes vitamin D with sunlight; in the winter months at our latitudes that often falls short, and a supplement then makes sense (vitamin D contributes to the normal function of the immune system and the maintenance of normal bones). Calcium comes from fortified plant drinks, kale and sesame. Iodine sits in iodised salt, zinc in wholegrains, legumes and pumpkin seeds.
Omega-3: the best known gap
Walnuts, flaxseed and chia deliver ALA, but conversion into the active forms EPA and DHA is limited. That is why people eating plant-based often measure low omega-3 values, even on an otherwise balanced diet. The solution is consistently vegan: DHA and EPA straight from algae, the source fish get their fatty acids from. At 250 mg daily, EPA and DHA contribute to normal heart function, and DHA to the maintenance of normal brain function and normal vision.
FISH-FREE
Vegan from the first capsule
All Testa products are 100% plant-based, down to the capsule shell. One capsule of Testa EPA & DHA delivers over 450 mg daily. Whether your values are on track, the omega-3 index self-test will show. Vegetarian rather than vegan? Then this article suits you better.
The vegan omega-3 solution
DHA and EPA straight from algae: over 450 mg per capsule, no fish, no compromise.
Good for you. Good for the ocean.
Authorised health claims (EFSA): EPA and DHA contribute to normal heart function (250 mg/day); DHA contributes to the maintenance of normal brain function and normal vision (250 mg/day); vitamin D contributes to the normal function of the immune system and the maintenance of normal bones. A supplement is no substitute for a varied diet.