Flash back ten years and the word ‘vegan’ was shrouded in mystery. These days however, there are vegan cafes popping up here there and everywhere, mass-produced vegan foods are sold in supermarkets, and there are countless articles spurning both the benefits and the evils of following the diet. But what’s the real deal?

Most people know what following a vegetarian diet entails – the avoidance of meat, chicken and in most cases fish. Vegans however, avoid these foods along with all other animal products – dairy, eggs, gelatine and in most cases honey.

A vegan diet can be completely nutritionally balanced, healthy and wholesome. Based primarily around fruit, vegetables, legumes, nuts, seeds and grains, vegans are able to obtain all the nutrients they need to live a long, healthy life.

But where do they get their protein from?

Protein is an important nutrient necessary for proper function of all the body cells, muscles and nerves. Luckily, there is an abundance of plant protein sources that enable vegans and vegetarians alike to achieve their protein requirements. The foods listed below are fantastic sources of veggie protein and a combination of these should be included in a vegan or vegetarian diet to ensure optimal protein intake:

1. •Beans, lentils & chickpeas
   

2. •Tofu, tempeh & soy milks
   

3. •Nuts & seeds
   

4. •Quinoa
   

5. •Wholegrains
   

What about iron?

Iron is necessary for oxygen transport around the body and it is important that we eat enough in our diet to keep our levels nice and healthy. Vegetarians and vegans can be at risk of low iron levels, as meat and animal products tend to contain higher amounts of iron, and provide it in the most easily absorbable form. However, there are plenty of veggie sources of iron that can help vegetarians and vegans achieve adequate iron levels, as listed below. To help with the absorption of iron from these foods, it’s best to eat them with Vitamin C containing foods such as citrus fruits, strawberries, tomatoes, capsicum, broccoli and kiwi fruit.

1. •Legumes
   

2. •Iron-fortified breads and breakfast cereals
   

3. •Tofu
   

4. •Nuts & seeds
   

5. •Green leafy veggies
   

6. •Quinoa
   

7. •Wholegrains
   

But calcium comes from dairy!?

Calcium is a super important mineral required for strong bones and teeth, along with proper nerve and muscle function. While dairy foods are generally our go-to source for calcium, there are also plenty of vegan sources of calcium that should be eaten regularly in order to ensure your bones, teeth and muscles stay strong and healthy.

1. •Calcium-fortified soy, nut, oat and rice milks
   

2. •Nuts & seeds: almonds, brazil nuts, sesame seeds
   

3. •Tahini
   

4. •Dried apricots
   

5. •Figs
   

6. •Soybeans & tofu
   

7. •Leafy green veg
   

And what about B12?

Vitamin B12 is essential for the formation of red blood cells and is required for optimal function of the nervous system. Unlike the other nutrients discussed above, vitamin B12 is a little harder to come by in dietary form in the vegan diet. The best sources of B12 are products that are fortified with the vitamin, such as soy, rice or oat milks, nutritional yeast and some substitute meat products. In order to ensure your B12 levels remain within the healthy range, it’s best to take a supplement and these days, there is a large variety on the market, so they shouldn’t be too hard to find!

So there you have it, a vegan diet can be just as healthy as an omnivorous diet! By consuming fresh fruit and veg, whole grains and plenty of the above sources of protein, calcium and iron, and consider a vitamin B12 supplement, you can ensure that you’re getting all the nutrients your body needs.

If you are Vegetarian it is a great idea to consult with your Dietitian to ensure your diet is balanced and wholesome.