For general information, see Veganism.

Vegan nutrition encompasses the nutrients vegans require for a balanced diet. It is an important part of a vegan's life, as it is the foundation for determining which foods should be consumed based on their lifestyle choices. Vegan nutrition usually refers to the intake and balance of nutrients throughout a day, and therefore is dually classified under dietary regimes and practices.

Balance and regulation

Vegan nutrition, like any healthy diet, relates closely to the practices of limiting the intake of fats, salts, and sugar, as well as avoiding foods which contain high quantities of such substances in order to avoid heightened cholesterol.

It is important to note that like with any diet, over and under consumption can lead to malnourishment or heightened cholesterol. Although, realistically, it is difficult to "megadose", or "over-consume" nutrients through normal foods, such as vegetables, because amounts within such vegetables do not constitute the majority nutrient of the food. Nevertheless, over-eating or over-consuming, as with any food, would lead to problems such as obesity.

Since too much or too little of one nutrient can lead to malnutrition, dietary supplementation may be problematic. Though there is no real consensus on the dangers of "megadosing", most countries have

Vegans also benefit from having good levels of vitamin K and bone-building minerals found in a balanced plant-based diet. There has been no difference found in the bone fracture rates, often regarded as the gold standard for bone health, between vegans and non-vegans. Furthermore, the US Dept of Agriculture (USDA), which exists to serve the needs of America's food producers, has conducted research that shows that vegan women form bone density at a .

NOTE: Despite the fact that recommended daily allowances are thought to differ from country to country, it should be noted that such information changes because it is based upon the statistics relating to health and food/nutrient consumption in such countries.

Fatty acids

Omega-3 fatty acids can be obtained from vegan sources such as hempseed or canola (rapeseed) oils, as well as in walnuts and dark green leafy vegetables (see ). However, flaxseed is the preferred method for Omega-3, as it is easily incorporated into cooking. Flaxseed should be ground, as when in seed form it is not broken down in the intestines. Flaxseed oil, although it has Omega-3, is unstable and temperature sensitive. Omega-6 consumption should also be limited. Omega-6 is

The importance of Omega-3 was highlighted in the , which found deaths due to heart disease were much lower in a group which followed a Mediterranean diet in comparison to a group following the American Heart Association Diet. The difference between the groups was so large that the study was stopped early by an ethics committee, who found it unethical to continue with so fewer deaths in the Mediterranean group after just one year. The largest difference between the two groups was the Omega-6 to Omega-3 ratio.

Iron and iodine

British vegans should ensure they get adequate iodine, since intake of iodine in the UK is usually via dairy products rather than iodized salt.

Iron is said by the Vegan Society to be present in many typically vegan foodstuffs, including grains, nuts and green leaves. However, the iron in these sources is in a less easily absorbed form. Nevertheless, the Society quotes research to show that iron deficiency is no more prevalent in vegans that in the general population.

Protein and amino acids

The states that "plant sources of protein alone can provide adequate amounts of essential amino acids if a variety of plant foods are consumed and energy needs are met." Vegans and non-vegans alike should stay conscious of their protein and calcium intake.

Trans-fats

It is wise for vegans and non-vegans alike to avoid trans fats (found in hydrogenated and partially hydrogenated oils), in order to have good nutrition. These transfats are most commonly found in snack food, fried food, and other highly-processed foods. Most fast-food restaurants use hydrogenated oil when cooking their French fries.

Vitamins and minerals

Most vitamins and minerals can be easily gotten through unprocessed foods. The exception to this is Vitamin B12. There has been no significant difference found in the rates of degenerative brain disorders, such as Alzheimer’s, between vegans and non-vegans. It is believed that vegans will be far less susceptible to these disorders if they have adequate levels of B12. Vitamin B12 destroys Homocysteine, a neurotoxin the body naturally produces.

Vitamin B12 can be obtained in some yeast extracts (check labels) and other fortified products such as soya milks. No scientific test has yet found a reliable vegetable source (ie. one that works consistently for all testees) of B12, and the UK Vegan Society recommends the use of supplements derived from bacteria, and that a minimum of 3μg (micrograms) of B12 be consumed daily.

References

• Walsh, Stephen. Plant Based Nutrition and Health, The Vegan Society 2003, ISBN 0-907337-26-0 (paperback), ISBN 0-907337-27-9 (hardback).
• Langley, Gill. Vegan Nutrition: a survey of research, The Vegan Society 1988, ISBN 0-907337-15-5
• Greger, Michael. “Optimum Vegetarian Nutrition”, on CD-ROM. May be found online at . Dieta vegana