The Instagram logo
☰

Vegan vitality

Aisling Kelly, a nutritional therapist and naturopath with Here’s Health in Cork, offers some nutrition and lifestyle tips for those following a vegan diet

Many people choose a vegan diet for its cleansing health benefits as well as an ethical choice to make a stand against cruelty to animals and protect our planet. It’s important to read labels and make healthy choices that avoid too much added sugars, preservatives and seed oils, which can cause inflammation in the body. People who are choosing to follow a vegan diet will benefit from following a whole-food diet including the following:

Legumes: chickpeas, kidney beans, lentils, hummus, soybeans, tofu and baked beans

Wholegrains: brown rice, quinoa, wild rice, oats, wholewheat pasta, bulgur wheat and millet

Nuts and seeds: almonds, cashews, walnuts and unsalted peanuts; sesame, sunflower, pumpkin, chia and flaxseeds

Vegetables: peas, carrots, sweetcorn, courgette, garlic, onions, peppers, mushrooms, sweet potato, pumpkin, butternut squash and cauliflower

Greens: kale, spinach, bok choi, rocket, broccoli and salad greens

Fruit: berries, grapes, bananas, avocado, tomatoes, apples, grapefruit, lemons and kiwi fruit

Herbs and spices: fresh or dried coriander, parsley, oregano, basil, turmeric and cumin

One of the most common mistakes people make when transitioning to plant-based eating is not replacing what they’ve removed. Be sure to replace animal protein and fats with plant protein and fats.

Protein
Protein is a vital part of our diet. It is important for cell repair, maintaining or building strength, hormone production and pH balance. Some of the best vegan sources are:

  • Legumes: beans, peanuts, frozen peas, lentils and soy (products like organic, fermented tofu or tempeh)
  • Grains: brown/wild rice, wholewheat bread and pasta, amaranth, buckwheat and quinoa
  • Nuts: cashews, almonds, Brazils, peanuts, pistachios and walnuts

Vitamin B12
Vitamin B12 is needed for the production of DNA and the healthy function of our nervous systems. Some good B12 sources include:

  • Marmite or Vegemite and other yeast extract spreads
  • Nutritional yeast flakes (check for ‘fortified with B12’ on the label)
  • Fortified breakfast cereals and plant milks (check the label)
  • A good quality vegan multivitamin/methylated B12 supplement

Omega-3 and -6 fatty acids
These are two polyunsaturated fats that our bodies cannot make and are therefore essential in our diet. Keep a check on your omega-6 intake. Too much omega-6 can reduce omega-3 conversion and lead to inflammation. Good sources of omega-3 include:

  • Ground flaxseeds (linseeds) – 1 tbsp
  • Chia seeds – 2 heaped tbsps.
  • Walnuts (4) and walnut oil – 1 tbsp

Sources of omega-6 include:

  • Sunflower oil
  • Safflower oil
  • Soya oil
  • Most nuts and seeds

Calcium
Calcium is key for strong teeth and bones, so it’s important to ensure our body is getting the amount it needs. Here are some good dietary sources:

  • Kale, watercress and collard greens
  • Broccoli and green beans
  • Sesame seeds, tahini and hummus
  • Fortified plant milks (without seed oils!)

Iron
Iron is essential for transporting oxygen around the body. It is also a component of enzymes and proteins needed for many bodily functions such as energy production and DNA synthesis. Eat it with vitamin C-rich foods to increase absorption. Good dietary sources include:

  • Dark leafy veg
  • Dark chocolate (70% and over)
  • Sweet potato
  • Apricots
  • Chickpeas
  • Lentils
  • Cashew nuts
  • Quinoa

Aisling Kelly is a nutritional therapist and naturopath. Visit www.aislingkellynutrition.ie

Articles from our latest issue...