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With the number of people following a vegan diet rising all the time, we look at the best way to make the switch and avoid defi ciencies. Words: Mattie Lacey-Davidson


oing vegan can raise questions about defi ciencies, which veteran vegans may well be tired of


hearing — but the questions are not without cause. Nutritionist Sana Khan, founder of


health and aesthetic clinic Avicenna Wellbeing, often sees three specifi c defi ciencies among her vegan clients. And when you consider that the body can store vitamins and minerals for up to a year, you may not experience symptoms until 12 months after changing your diet — making it diffi cult to connect the dots. “If food groups are eliminated,


they must be carefully replaced,” she explains. “If done properly, a vegan diet can be very wholesome. But the most common problem arises when the diet lacks variety or is reliant on processed and shop-bought meals (which often lack nutritional value). It can be a troublesome commitment for those who lead a busy life and don’t plan ahead.”


Vitamin B12 T is defi ciency is commonly understood to cause low energy levels, but can also result in pale skin or jaundice, pins and needles, dizziness and ulcers. Found in animal-based products, such as eggs, vegan sources are rare. It’s found in tempah, certain mushrooms or foods with added B12 — such as


If food groups are ever eliminated, they must be


carefully replaced Healthy plant-based dishes ALL PHOTOGRAPHS: GETTY


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plant milks, which are often fortifi ed with minerals. “I do recommend B12 supplements,” says Sana. “T ese can be found among a B complex supplement or B12 alone; sublingual sprays can be eff ective and have been shown to have better absorption. You can also get B12 intramuscular injections to help.”


Iron Causing tiredness, shortness of breath and pale skin, Sana tells me this is a common defi ciency despite an abundance of plant-based sources, such as beans, tofu, lentils and chickpeas. If you still want to supplement your diet, Sana shares a tip for which to choose: “I recommend liquid iron combined with vitamin C, as the vitamin C helps facilitate absorption of iron in the body. Ferrous fumarate tends to be easier on the digestive tract — other forms can cause constipation for some.”


Omega-3 T is fatty acid can’t be produced by the body, but is needed for the immune system, brain, nerves and eyes. It’s something both vegans and vegetarians should take note of, as omega fatty acids are common in oily fi sh animal sources such as salmon, mackerel and anchovies. Vegetarians can fi nd them in eggs, but both will benefi t from adding fl axseeds, chia seeds, walnuts and hemp into their diets. Supplements for omega-3 may still be needed for vegans, as Sana explains: “T e ratio isn’t the same in nuts as from oily fi sh. I’d recommend a good omega-3 based supplement, which, as a rule of thumb, I’d suggest storing in the fridge as fats at room temperature may go rancid.” avicennawellbeing.com


PROTEIN SOURCES


Nutritionist Stuart Jack shares some high-protein vegan food sources:


Seitan (21g protein per 100g) This is a meat substitute made from hydrated gluten, the main protein of wheat. It has a similar taste to a portobello mushroom and has become popular because of its meaty texture.


Tempeh (20g protein per 100g) This is a traditional Indonesian soy product that’s made from fermented soybeans. Tempeh is commonly used in stir fries, curries or salads.


Chickpeas (19g protein per 100g) Part of the legume family, chickpeas have a nutty taste and are often found in curries, salads, fajita mixes and stir fries. They’re a rich in fi bre and vitamins and minerals.


Quinoa (9g protein 180g) Referred to by the Inca Empire as the ‘mother of all grains’, quinoa is recog- nised as a superfood as it contains all nine essential amino acids.


Stuart is the co-founder of MuscleMary vegan protein musclemary.co.uk


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