If you've recently watched The Game Changers movie and feel inspired to give plant based living a try, then you don't need us to tell you that you can get everything you need on a vegan diet! But, when making any big diet or lifestyle change, it's important to pay careful attention to what's on your plate to make sure you're getting all the vitamin and minerals you need. Here are some of the most important things to consider when transitioning...
Vitamin B12 plays many a role within the body, including supporting the central nervous system and protein metabolism too. It's small but mighty, and not getting enough of it can lead to anaemia, infertility and even heart disease. Vegans are at a higher risk of deficiency, so eating unwashed, organic produce grown in B12-rich soils is key, but eating plenty of mushrooms, nutritional yeast and other fortified foods such as alternative milks or cereals will also help.
If a food contains all nine of the essential amino acids your body needs, it's called a complete protein. Animal proteins boast a full profile, but vegan sources often come up a little short. But don't worry, this can be easily fixed with some simple food combinations! You can get a full profile from classic food pairings - like rice and beans or pitta and hummus - or simply grabbing a sachet of our vegan protein powder. It's been created using a hemp and pea blend that makes sure your body is getting everything it needs.
We all know about how important oily fish is for our brain, nerves and immune system thanks to it's rich omega 3 content, but what about plant-based sources? Think hemp and chia seeds, walnuts and rapeseed oil. You'll need to eat about 6 walnut halves daily to hit your recommended daily allowance (or 1 tbsp of chia seeds), so pick up an algae-based supplement if you think you're missing the mark.
When you think of iron-rich foods, you probably think of one thing - steak! Iron consumption on a plant-based diet is a little complicated, as it comes in two forms - heme and non-heme. Non-heme is the type of iron found in plants, and is unfortunately less easy to absorb, so a higher intake is needed. Cruciferous veggies like broccoli, and plenty of beans, nuts and seeds are all rich in Iron. Enriched cereals, breads and milk are also a great way to boost your intake.
Another misconception about a vegan diet? Calcium must comes from drinking milk! But tofu, chickpeas, kale and other greens are full of calcium too, and again, fortified cereals and plant milks can help. It's a key mineral for bone, teeth and heart health so if you're not getting enough, try taking a good quality multi-vitamin or a calcium supplement.