Nutritional Tips for Vegans

Find out our nutritional tips for those who have a vegan diet. Ruohonjuuri's nutritionist tells what the most important supplements for vegans are!

Nutritional Tips for Vegans | Blog

What Should Those Wanting to Become Vegan Pay Special Attention to in Their Diet?

“A person who wants to become vegan should pay special attention to getting enough protein and all the necessary nutrients. I encourage you to look into how to create a healthy and comprehensive diet. Those who have been following a vegan diet for a longer period should also check their personal diet from time to time to ensure that everything is in order,” nutritionist Eijaliisa states.

Pay Special Attention to Getting Enough Protein, Fatty Acids as Well as Vitamins b12 and D

When you remove animal-based products from your diet, it must naturally be ensured that you get enough protein from other sources. Thus, vegans should eat enough plant-based protein and from versatile sources – including, for example, beans, lentils, tofu, tempeh, nuts, seeds and quinoa.

Plant-based proteins ensure long-lasting strength and endurance – they give you all the energy you need in your daily activities. Protein keeps you feeling full and is also a building block of cells.

“Skin, hair, nails, muscles and bones are mostly protein. Many vital functions of the body need proteins. Children in particular need proteins to build their bodies when they are growing up. During an injury or illness, proteins are essential for us to recover,” Eijaliisa explains.

Of course, you should pay special attention to getting enough vitamins B12 and D. It is practically necessary for a vegan to use nutritional supplements for both to ensure their wellbeing.

“It’s also important to ensure the intake of good fatty acids by consuming various vegetable oils,” our nutritionist points out.

“Contrary to popular belief, calcium intake is not dependent on dairy products, and plant-based products provide enough calcium – so this is not usually a challenge for vegans.

Of course, special attention should be paid to the intake of vitamins B12 and D. It is practically necessary for a vegan to use nutritional supplements for both to ensure their wellbeing.

The Most Important Nutritional Supplements for Vegans

The intake of vitamins B12 and D, iodine, calcium, iron and zinc might be low in vegetarian diets. The absorption of all of them is also weaker from plant-based sources.

“It is necessary to take at least vitamin B12, vitamin D and iodine as a dietary supplement if the use of products with added iodine is low. For example, a high-quality vegan multivitamin is a very convenient way to ensure the intake of the necessary nutrients,” Eijaliisa suggests.

Vegan protein supplements in a nutshell

A protein supplement is an easy way to ensure sufficient protein intake. Various energy bars are a convenient snack during a busy day. Of course, special protein supplements are not necessary to vegans – but they are convenient in your daily life.

Pea protein (83 grams of protein / 100g) contains all the essential amino acids and more recovery-enhancing valine than other plant proteins. It is highly absorbable and easily digestible, as well as dense in its protein content. Pea protein is better suited for people suffering from allergies and hypersensitivity than many other sources of protein. It also contains L-glutamine, which potentially increases muscle mass and improves the immune system of heavy exercise enthusiasts. The taste of pea protein may require a little getting used to.

Rice protein (70-89 grams of protein / 100g) has a neutral taste and is suitable for most people with hypersensitivity as well as stomach and digestive problems. Of all the plant-based proteins, rice protein contains the most muscle-boosting leucine and isoleucine, in addition to recovery-enhancing valine. Even though the amino acid composition of rice protein is good, it is not as high as, for example, pea protein. 

Hemp protein (50 grams protein / 100g) contains all the essential amino acids and is an ecological alternative. In addition to protein, hemp provides your body with good fatty acids and up to 18g/100g of fiber.  Hemp protein also contains magnesium, iron, potassium, and zinc. It is also well-suited for allergy sufferers in general. Hemp protein has a good, pleasant, full-bodied taste. The protein accounts for about half the weight, meaning that hemp protein does not contain as many amino acids as, for example, rice and pea protein. 

Soy protein (90 grams of protein / 100g) has a good amino acid composition and contains all the essential amino acids for humans. In addition to high protein percentage, soy protein also contains some good fatty acids. Soy protein powder is not really easily digestible and absorbed, and can cause problems for people with sensitive stomachs. It should also be noted that it does not mix well with water or milk. 

Here you can find our all vegan proteins >> Plunge in and pick some up!