Listed below are a number of simple pieces of advice on how to improve ones nutrient intake when partaking in a vegan diet. I hope this information can be of value and readily implemented by all.
Consume a wide range of protein sources, legumes, nuts, grains and seeds, eating a variety of sources, will assist in covering all essential amino acids. Rice, pea and soy protein powders are abundant, if the additional protein is needed, they are a terrific option.
Consume a B12 supplement regularly, this is of utmost importance.
Vitamin C consumed in combination with iron improves bioavailability.
Consume vitamin D3 cholecalciferol supplements from lichen, alongside the vitamin K1.
Consume omega 3 fatty acids, specifically flax seeds, chia seeds and walnuts for ALA and a vegan microalgae-based DHA supplement.
Try to consume vegetables of many different colours. This will help cover more micronutrient sources.
Consume zinc, however not in conjunction with calcium, iron, copper or magnesium. Much like iron, zinc is less bioavailable when from plant sources, so an increased intake is recommended.
Calcium is best found in chia seeds and in fortified nut milk and juices. Ingesting in conjunction with vitamin D increases absorption.
Soaking and fermenting can help increase the bioavailability of nutrients such as zinc and iron.
Exposing mushrooms to sunlight increases there vitamin D2 intake.
Ingest turmeric in whatever method possible, the anti-inflammatory effects and inclusion of antioxidants, make turmeric a valuable asset to one’s diet. Consuming alongside black pepper can improve the bioavailability of curcumin, the main active ingredient in turmeric, by 2000%.
Blended frozen fruits, in conjunction with a nut milk, make a great nutritious dessert. Can top with seeds, nuts and chopped fruit for additional nutrients.
Opt for a balance of low gi, high fibre carbohydrates, preferably sourced from vegetables, whole grains and legumes and quality low fibre carbohydrates. A diet too high in fibre can cause gastric distress.
Food intolerance testing is recommended, many people are blissfully unaware of the toll some regularly consumed foods are taking on their body composition and performance. Soy and grains will most often be the areas of concern.
Sources:
• Healthline. 2018. 10 Proven Health Benefits of Turmeric and Curcumin. [ONLINE] Available at: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric. [Accessed 26 January 2018].
• Vegan diets: practical advice for athletes and exercisers, David Rogerson, J Int Soc Sports Nutr. 2017; 14: 36. Published online 2017 Sep 13. doi: 10.1186/s12970-017-0192-