Eating different plant-based foods is important. It helps vegetarians and vegans get the nutrients they need. This way, they can maintain a healthy life.
According to the Australian Dietary Guidelines Well planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate. Well planned plant based diets are appropriate for individuals during all stages of the lifecycle.
People on a strict vegetarian or vegan diet can get enough nutrients. They just need to meet their energy needs. Eating a good variety of plant foods each day is also important. Taking recommended vegan supplements can also provide extra energy.
Let's explore these essential plant based supplements in more details.
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Vitamin B12 is an essential vitamin found typically in animal based foods such as meat, eggs and dairy. The body needs vitamin B12 to make red blood cells. It helps with brain function and DNA creation. It also supports many other metabolic and brain activities.
Strict vegans should add fortified foods to their diet. This includes fortified nutritional yeast. They can also take a regular vitamin B12 supplement. This is important for staying healthy.
Today, we have many great vegan supplements and you can easily add them to your diet. This helps you stay healthy and live a cruelty-free life.
You can find B12 in Phytality Nutrition Ultana Phytoplankton powder and capsules. You might like to try a concentrated B12 supplement. If so, we recommend the B12 powder from Vitus, which contains Quinoa sprout powder—a rich source of natural B12.
Related: Vitamin B12 - What you need to know
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Iron is a mineral that the body needs for growth and development. Iron comes in two forms, heme-iron (from animal sources) and non-heme iron (from plant sources). Non-heme iron requires vitamin C to assist in the absorption.
Vegan dietary sources of iron include white, black, lima, and kidney beans. They also include lentils, peas and chickpeas. Other sources are spinach, tofu, tempeh and black strap molasses.
For women, getting enough iron in their diet can be hard. Sometimes, vegans and vegetarians need to use supplements, even with a balanced diet. Phytoplankton Omega & Multi contain 2.6 mg of iron per serve.
Vegans may have a higher intake of plant-based iron. As such, they should also be mindful of iron absorption to prevent iron deficiency anemia. This could lead to increased risk of impaired immune function. Eating small amounts of iron-rich foods with vitamin C can help lower the high risk of deficiencies in meat-free diets.
If your doctor has told you to add iron to your diet, you should use a strong iron supplement. The Vitus Iron + C powder contains iron that your body can easily absorb. It also has vitamin C to help your body take in the iron better.
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Dietary protein is essential for many different physiological functions. Many people think of protein as something for sports and muscle building. While protein helps with muscles, it also has other important roles. The amino acids in protein foods are vital for brain function, mood, digestion, and many other body functions.
To keep enough protein on a vegan diet, include different plant-based protein sources in every meal and snack. Using a vegan protein powder can help you add protein to your meals. This is also great to use after exercise. This is an easy way to meet your daily protein requirements and keep your energy up.
Sassy Organics stocks some of the best organic vegan protein. Plant based protein powders also contain essential amino acids, without added sugar.
Related: 5 reasons to choose vegan protein powder
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Omega-3 is an essential fat that forms part of the structure of our cells including grey matter in the brain. Omega-3 levels depend on what we eat. A diet low in omega-3 fatty acids can lead to poor memory and mood problems like depression. It can also cause dry skin and conditions like eczema.
Additionally, it may increase inflammation and weaken the immune system.
Vegans can find omega-3 in many different foods. Flax seeds, including flax meal and flax oil, are great options. Hemp seeds and hemp seed oil also contain omega-3.
Marine algae like kelp, spirulina, and phytoplankton are good sources too. Some people like to supplement omega 3, whether they're on a plant-based diet or not.
Omega 3 is a great supplement for anyone who wants to improve their brain function. It can help with focus and memory.
The Vitus vegan omega 3 supplement combines 4 high-quality, natural whole foods. This creates a balanced 2:1 ratio of omega 3 to omega 6 fatty acids. Each dose gives you 1000 mg of omega 3 and omega 6 nutrients. This is a simple, natural, and fish-free way to increase your daily omega intake.
Vitus vegan omega supplement also offers a source of dietary fibre that oil blends don’t provide.
Related: The importance of omega 3 for vegans
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Phytoplankton is a type of tiny algae found in water. This is rich in nutrients like omega-3, chlorophyll, vitamins, minerals, and anti-oxidants. Unlike most plant-based sources of omega-3, phytoplankton has omega-3 that is already active.
Most plant sources need to convert alpha-linoleic acid (ALA) into the useful fatty acid EPA. Phytoplankton's omega-3 is highly bio-available, meaning the body can easily use it.
The Ultana phytoplankton is special because it combines different strains. This creates a complete and active nutritional formula. Rich in natural anti-oxidants, carotenoids, proteins, vitamins, and minerals. Another benefit of vegan phytoplankton is that it an ethical and sustainable alternative to fish and krill oil.
Spirulina is another type of marine algae that packs a huge nutritional punch. The dark green pigment is spirulina provides a good dose of chlorophyll, which is highly detoxifying and nutrient rich.
Spirulina contains protein and B group vitamins that help produce energy. This is why supplements with spirulina, like Nutra Organics Clean Greens powder, are great for boosting daily energy levels.
For a complete vegan nutritional supplement powder, try Nutra Organics Super Greens + Reds. This wholefood powder has important alkalising greens and antioxidant-rich reds. This powder also includes essential vitamins and minerals, like vitamin B12.
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Before starting a vegan diet, it’s important to know how to meet your nutritional needs without animal products. Focus on eating a variety of whole, plant-based foods. This will help you get nutrients like protein, iron, calcium, vitamin B12, and omega-3.
You might want to talk to a healthcare professional. They can help you create a balanced meal plan and see if you need supplements.
Vegans can benefit from supplements such as vitamin B12, iron, omega-3, and plant-based protein powders. You can try Vitus B12 powder and Vitus Iron + C powder for important vitamins and minerals.
Ultana Phytoplankton Capsules provide iron, protein, anti-oxidants, and omega-3. Nutra Organics Clean Greens powder helps with detox and gives daily energy boosts.
For those looking for a comprehensive supplement, Vitus Vegan Multi Powder is an excellent choice. It combines alkalizing greens, antioxidant-rich reds, and important vitamins and minerals, like vitamin B12, into one formula. This provides balanced nutrition for a vegan lifestyle. This all-in-one product is ideal for maintaining energy and supporting overall health.
Related: Why multi-vitamins are good for you
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A well-planned vegetarian or vegan diet can give you all the nutrients you need for a healthy life. This is true at every stage of life, according to the Australian Dietary Guidelines.
Eating a variety of plant-based foods and taking good supplements can help people meet their energy needs. Important supplements include Vitamin B12, iron, omega-3, and plant-based protein.
Vegan supplements like phytoplankton and spirulina provide good, ethical, and effective options for nutrients. They help maintain health and support a cruelty-free lifestyle. With careful planning and the right choices, thriving on a vegan diet is both achievable and rewarding.
A well-planned vegan diet can provide essential nutrients without relying on animal products or dairy product. However, people, especially older adults or those with health condition, should talk to a healthcare professional.
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