What is a healthy vegan diet?
BY Mim Beim Naturopathy expert
See how you can get essential nutrients on a vegan diet.
(Q) I have been a vegan for three years. I have noticed my hair has become brittle and my nails soft and I have been getting more colds. My doctor said I must start eating meat to get enough protein, but I hate animal cruelty. Is there anything else I can do?
(A) A good vegetarian or vegan diet has less risk of heart disease, obesity and cancer and is kind to animals and the planet.
However, with a bad vegetarian diet there is a danger of deficiencies in protein, iron, vitamin B12 and omega-3 acids.
Protein is necessary for the formation of skin, nails, muscles, enzymes and a healthy immune system. As the body does not store protein, it needs to be eaten daily. Animal foods contain all nine essential amino acids. Plant foods do contain protein, however they are often low in one of the essential amino acids.
Vegans therefore need to make sure they eat varied sources of protein. For example, legumes are low in methionine, one of the essential amino acids, while grains have plenty of methionine, but are low in lysine, an amino acid found in legumes. So why not eat legumes and grains together? Traditional ethnic diets have protein combining sorted: Indian dhal (lentils are legumes) and rice (grain); Middle Eastern falafel (chickpeas are legumes) and pita bread (wheat is a grain). Throw in a few seeds and nuts and all your protein needs are covered.
Vitamin B12 is needed for red blood cell production and DNA formation. It is only found in animal products. Vegans may therefore need B12 supplements, or to chose foods fortified with B12.
Iron is needed for haemoglobin formation, to supply oxygen to the body. Vegetarian iron is found in green leafy vegetables (kale, spinach, Asian greens), soybeans, lentils and prunes, and is absorbed better with vitamin C. Squeeze lemon juice over your meal and eat berries, capsicum and pomegranate.
Omega-3 fats are good for skin, hormone production and brain function. Walnuts, linseeds and chia seeds are good sources.