{"id":1962,"date":"2026-08-28T12:31:31","date_gmt":"2026-08-28T10:31:31","guid":{"rendered":"https:\/\/eu.testaom2025dev.wpenginepowered.com\/?p=1962"},"modified":"2026-08-27T11:34:50","modified_gmt":"2026-08-27T09:34:50","slug":"vegan-diet-without-deficiencies","status":"publish","type":"post","link":"https:\/\/www.testa-omega3.com\/eu\/vegan-diet-without-deficiencies\/","title":{"rendered":"A vegan diet without deficiencies: here is how it works"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\" style=\"font-size:clamp(0.875rem, 0.875rem + ((1vw - 0.2rem) * 0.469), 1.25rem);line-height:1.6\">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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamin B12: always supplement<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Protein: variety is the key<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Iron: combine cleverly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamin D, calcium, iodine and zinc<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Omega-3: the best known gap<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<div class=\"wp-block-group has-background is-layout-constrained wp-container-core-group-is-layout-5b8b2af6 wp-block-group-is-layout-constrained\" style=\"border-radius:20px;background-color:#e9f0df;padding-top:2.5rem;padding-right:2rem;padding-bottom:2.5rem;padding-left:2rem\">\n\n\n<p class=\"has-contrast-color has-text-color wp-block-paragraph\" style=\"font-size:0.8rem;font-style:normal;font-weight:600;letter-spacing:0.08em\">FISH-FREE<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vegan from the first capsule<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">All Testa products are 100% plant-based, down to the capsule shell. One capsule of <a href=\"\/product\/dha-epa-omega-3-algae-oil-capsules\/\">Testa EPA &amp; DHA<\/a> delivers over 450 mg daily. Whether your values are on track, the <a href=\"\/product\/omega-3-index-test\/\">omega-3 index self-test<\/a> will show. Vegetarian rather than vegan? Then <a href=\"\/eating-fewer-or-no-animal-products\/\">this article<\/a> suits you better.<\/p>\n\n\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-css-opacity has-background\" style=\"background-color:#b08a5a;color:#b08a5a\" \/>\n\n\n\n<div class=\"wp-block-group has-background is-layout-constrained wp-container-core-group-is-layout-5b8b2af6 wp-block-group-is-layout-constrained\" style=\"border-radius:20px;background-color:#114d58;padding-top:2.5rem;padding-right:2rem;padding-bottom:2.5rem;padding-left:2rem\">\n\n\n<h3 class=\"wp-block-heading has-text-color\" style=\"color:#ffffff\">The vegan omega-3 solution<\/h3>\n\n\n\n<p class=\"has-text-color wp-block-paragraph\" style=\"color:#ffffff\">DHA and EPA straight from algae: over 450 mg per capsule, no fish, no compromise.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"\/product\/dha-epa-omega-3-algae-oil-capsules\/\" style=\"border-radius:999px;color:#073b45;background-color:#dbe9cf\">View Testa Omega-3<\/a><\/div>\n\n<\/div>\n\n\n<\/div>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" style=\"font-style:italic;font-weight:400\">Good for you. Good for the ocean.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:0.85rem\">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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1962","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"blocksy_meta":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A Vegan Diet Without Deficiencies: Here Is How | Testa<\/title>\n<meta name=\"description\" content=\"Fully plant-based and still fully covered: the nutrient checklist for vegans, from B12 through iron and vitamin D to omega-3.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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