✦ Health & Nutrition
Everything you need to know about thriving on a plant-based diet — nutrients, sources, and smart supplementation.
⚕️ This guide is for general informational purposes. For personalised dietary advice, especially if you have a health condition, please consult a registered dietitian.
B12 is produced by microorganisms and is not reliably available in plant foods. It is essential for nerve function, red blood cell formation and DNA synthesis. All vegans should supplement B12 — typically 25–100mcg daily or 2,000mcg weekly as a cyanocobalamin supplement.
The average adult needs around 0.8g protein per kg of body weight daily. Plant protein sources are abundant:
ALA (found in flaxseeds, chia seeds, walnuts) is available from plants. However, conversion to EPA and DHA is inefficient. Consider an algae-based DHA/EPA supplement for optimal brain and heart health.
Plant-based iron (non-haem iron) is less readily absorbed than haem iron from meat, but absorption is significantly enhanced by consuming Vitamin C at the same meal. Good sources include lentils, spinach, tofu, pumpkin seeds, and fortified cereals.
Dairy is not the only source of calcium. Excellent plant sources include calcium-set tofu, fortified plant milks, kale, broccoli, white beans, almonds, and fortified foods. Aim for 700–1000mg daily.
Most people — vegan or not — are deficient in Vitamin D in northern climates. Supplement with 1,000–2,000 IU of Vitamin D3 (from lichen, to keep it vegan) daily, especially in autumn and winter.
Often overlooked, iodine is essential for thyroid function. Plant-based sources are limited — consider a supplement providing 150mcg daily, or use iodised salt regularly.
Found in legumes, seeds, wholegrains and nuts. Soaking and sprouting legumes improves zinc bioavailability. Most vegans meet requirements through a varied diet.
Overnight oats with chia seeds, fortified oat milk, mixed berries and a handful of walnuts. + Vitamin B12 supplement.
Roasted chickpea and quinoa bowl with kale, roasted sweet potato, and tahini dressing. Glass of fortified plant milk.
Lentil dal with brown rice, steamed broccoli and a squeeze of lemon juice (boosts iron absorption).
Hummus with vegetable sticks, edamame, a small handful of pumpkin seeds, or fortified soy yoghurt.
Essential. Cyanocobalamin 25–100mcg daily. Non-negotiable for all vegans.
Highly recommended, especially in autumn/winter. 1,000–2,000 IU daily from lichen source.
Recommended. 250–500mg DHA/EPA daily. Skips the fish — goes straight to the source.
Consider supplementing if you don't use iodised salt regularly. 150mcg daily.
A well-constructed plant-based diet delivers all three macronutrients in excellent balance. Understanding how each one works helps you build meals that are not just ethical and sustainable, but genuinely energising.
Plant-based diets are naturally rich in complex carbohydrates from wholegrains, legumes, vegetables, and fruits. Unlike refined carbs, these come packaged with fibre, vitamins, and minerals that slow digestion and sustain energy across the day. Oats, brown rice, quinoa, sweet potatoes, and lentils are the backbone of a well-fuelled vegan diet.
Healthy fats from avocados, nuts, seeds, and olive oil are plentiful in plant-based eating. The key is to prioritise omega-3-rich sources — flaxseeds, chia seeds, walnuts, and hemp seeds — and consider an algae-based DHA/EPA supplement to cover the long-chain omega-3s that oily fish would otherwise provide.
Plant proteins are complete and varied when you eat across food groups. Combining legumes with grains — rice and lentils, hummus and pitta, beans and corn — provides all nine essential amino acids. Most adults on a varied plant-based diet meet protein requirements without tracking, provided calorie intake is adequate.
Nutritional awareness as a vegan extends beyond avoiding obvious animal products. Here is what to look for on packaged food labels:
Look for plant milks, cereals, and yoghurts fortified with B12, D, and calcium. The label will list these under "added vitamins and minerals".
Casein, whey, lactose, albumin, carmine (E120), gelatin, and L-cysteine (E920) are common animal-derived additives. Most vegan products list these on allergen panels.
"May contain milk or eggs" refers to cross-contamination warnings, not ingredients — many strictly vegan products carry these warnings due to shared production lines.
Look for the Vegan Society sunflower logo or Certified Vegan (V-label) to quickly identify products that have been independently verified.
A growing body of research supports the health benefits of well-planned plant-based diets. Studies consistently show vegans have lower rates of heart disease, type 2 diabetes, and certain cancers. A 2019 review in the Journal of the American Heart Association found plant-based diets associated with a 16% lower risk of cardiovascular disease.
Longevity studies from the Blue Zones — areas with the highest concentrations of centenarians — consistently show plant-heavy diets as a common factor. The Adventist Health Studies, which include a large vegan cohort, show vegans outliving non-vegans by an average of several years.
The key caveat in all this research: benefits accrue from well-planned vegan diets. Supplementing B12, eating a wide variety of whole foods, and not subsisting on processed vegan convenience foods are all essential to realising these benefits.
💡 One practical rule: aim for 30 different plant foods per week. Research from the British Gut Project found this is associated with significantly greater gut microbiome diversity — a key marker of long-term health.
The average vegan easily meets protein needs through legumes, tofu, tempeh, seitan, and wholegrains. Most people significantly overestimate how much protein they need.
Calcium is widely available in plant foods and fortified milks. Studies show fracture rates are influenced more by Vitamin D status, exercise, and overall diet quality than calcium intake alone.
Non-haem iron absorption can be significantly boosted by pairing iron-rich foods with Vitamin C sources — a squeeze of lemon on lentil soup makes a measurable difference.
Chips, biscuits, and fizzy drinks can all be vegan. A healthy vegan diet is centred on whole, minimally processed plant foods — not just the absence of animal products.