Important nutrients in a vegan diet - omega-3, vitamin D & co.

Essential nutrients in a vegan diet

Studies suggest that a balanced vegan diet can reduce the risk of heart disease, certain cancers, type 2 diabetes and obesity. However, there are nutrients in the vegan diet that are critical because they may be present in lower amounts or less bioavailable.

Bioavailability refers to the amount of a nutrient that can be absorbed and used by the body after it is ingested from food or a dietary supplement. It describes how efficiently the body absorbs and converts a particular nutrient into biologically active forms needed for various body functions.

Crucial nutrients include:

• Vitamin B12: This vitamin is found almost exclusively in animal products (especially meat). Deficiency can lead to anemia and neurological problems. Vegans must take vitamin B12 through supplements or fortified foods.
• Vitamin D: This vitamin is important for bone health and the immune system. As with a mixed diet, vitamin D is crucial, especially in the winter months, and must be supplemented (depending on the individual situation).
• Iodine: Among other things, iodine is essential for thyroid function. Iodine occurs naturally in marine sources such as fish and seafood. In a vegan diet, iodized table salt is ideally used to meet the requirement.
• Selenium: Plant sources of selenium such as nuts (especially Brazil nuts), legumes, whole grain products and some vegetables can help meet selenium requirements. However, the selenium content of foods depends on the selenium content in the soil.

• Selenium: Plant sources of selenium such as nuts (especially Brazil nuts), legumes, whole grain products and some vegetables can help meet selenium requirements. However, the selenium content of foods depends on the selenium content in the soil.
• Iron: Although plant-based iron (non-haem iron) is found in many plant foods, it is less efficiently absorbed by the body. To increase absorption, it is recommended to combine iron-rich foods (legumes, nuts, seeds and whole grain products) with foods rich in vitamin C (fruits, ).
• Omega-3: Especially the long-chain omega-3 fatty acids EPA and DHA are not abundantly available in plant form. A safe source of omega-3 is a high dose of microalgae oil.
• Calcium: Dairy products such as milk and yogurt are an excellent source of calcium, which is lacking in the vegan diet. Calcium can also be obtained from green leafy vegetables (such as kale and broccoli), fortified plant-based dairy alternatives and nuts.
• Protein: To ensure that the vegan diet contains sufficient protein, legumes, nuts, seeds, grains and other plant-based protein sources should be included in the daily diet.
• Zinc: This trace element is mainly found in meat, eggs and dairy products. Legumes, nuts and whole grain products are good plant-based alternatives.

A vegan diet provides most of these nutrients in adequate amounts if carefully planned and purposefully supplemented. When in doubt, it may also be helpful to have regular blood tests done by your doctor to determine your individual nutritional status

Omega-3 - importance in the vegan diet

There are several essential omega-3 fatty acids that are important for our health and that we need to get from our diet.

These include:

• ALA (alpha-linolenic acid)
• EPA & DHA (eicosapentaenoic acid and docosahexaenoic acid)

The omega-3 fatty acid ALA (alpha-linolenic acid) is found mainly in flaxseeds, chia seeds and walnuts. Vegetable oils, such as flaxseed oil, chia oil, walnut oil and rapeseed oil, are also particularly rich in ALA.

The marine omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are mainly found in marine products such as fatty cold-water fish, krill and shellfish, and special marine algae. Since fish is not eaten in a vegan or vegetarian diet, it is important to obtain sufficient EPA and DHA from plant-based alternatives.

Plant sources of omega-3: The power of algae for optimal balance

Fish has traditionally been considered the omega-3 source of choice. On closer inspection, however, it becomes clear that algae are the primary source of the marine omega-3 fatty acids EPA and DHA. They are therefore ideal for meeting daily requirements and compensating for deficiencies in a purely herbal way.

The omega-3 fatty acids EPA and DHA have a positive effect on heart health by lowering blood pressure, reducing inflammation and improving blood lipid levels. This reduces the risk of heart disease. In addition, omega-3 fatty acids, especially DHA, are crucial for the brain and nervous system. Adequate intake of DHA is important for cognitive function and can support brain development.

Why is flaxseed oil alone not enough?

Numerous studies confirm how important the two marine omega-3 fatty acids EPA and DHA are for health. The human body can convert ALA to the health-important omega-3 fatty acids EPA and then to DHA. However, the conversion rate varies considerably from person to person and depends on several influencing factors such as age, gender, weight and metabolism. On average, this conversion rate is only about 0.5 to 10 percent. Of these converted amounts, EPA accounts for about 5 to 10 percent and DHA only 0 to 1 percent.

Therefore, the body's own conversion is generally not sufficient to compensate for an existing omega-3 deficiency and meet daily requirements. Therefore, plant-based omega-3 fatty acids from sources such as flaxseed oil are a useful complement to marine omega-3 fatty acids from fish and algae. Unfortunately, however, they cannot completely replace them.

Remark: Flaxseed oil is a good supplement to omega-3 from algae; however, it cannot be a substitute because flaxseed oil lacks the important omega-3 fatty acids EPA and DHA!

Health benefits of a vegan diet

A well-planned and healthy vegan diet offers a number of potential health benefits:

• Healthier BMI: vegans tend to have a lower body mass index (BMI) and a lower risk of obesity.
• Heart Health: a vegan diet can reduce the risk of heart disease because it contains less saturated fat and cholesterol.
• Blood pressure regulation: research suggests that a vegan diet can help lower blood pressure, which may reduce the risk of high blood pressure and stroke.
• Diabetes Prevention: vegans have a lower risk of type 2 diabetes mellitus due to their propensity for a healthier body weight and increased sensitivity to insulin.
• Cancer Prevention: a vegan diet rich in fiber (e.g., in vegetables and whole grains) and antioxidants (e.g., in green leafy vegetables) may reduce the risk of some types of cancer, including colon cancer.
• Better digestion: The fiber in a vegan diet can aid digestion and prevent constipation.

Vegan food pyramid

This vegan food pyramid shows the recommended food groups and amounts that should be included in a balanced vegan diet.

Base: fruits, vegetables & grains

The base of the vegan food pyramid consists of whole grain products (rice, oats, potatoes, sweet potatoes and cereals), vegetables (about 3 servings per day) and fruits (about 2 servings per day).

Daily: legumes, plant-based proteins (beans, lentils, peas, tofu, tempeh) and dairy alternatives

In moderation: Nuts, seeds and oils for plenty of healthy fats

In moderation: sweets, snacks and convenience foods

Adequate fluid intake is also essential; unsweetened beverages such as water and tea are particularly appropriate. In addition, it makes sense to supplement essential nutrients in a vegan diet. For example, when in doubt, it is advisable to seek the advice of a nutritionist or physician to determine your individual status.

Vegan recipes

Here are two delicious vegan omega-3 recipes as examples. You can find more delicious recipes on our recipe page.

Vegan "no-chicken" nuggets with omega-3 ketchup

Ingredients for 14 pieces

• 120 g oat flour
• 1 clove of garlic
• 1 teaspoon smoked paprika (Pimentón de la Vera Dulce)
• 1 teaspoon of mustard
• 2 tbsp yeast flakes
• 1 medium white onion
• 50 ml almond drink
• Salt & pepper to taste
• A small handful of fresh thyme
• 220 g chickpeas
• Oil for frying
• Breadcrumbs
• 4-5 tbsp smoked paprika breadcrumbs (or classic)
• 2-3 tbsp sesame seeds

Homemade ketchup:

• 4-5 tbsp yogurt
• 1 tbsp tomato paste
• 1/2 tsp maple syrup
• 1 teaspoon apple cider vinegar
• Salt & pepper to taste
• 1 teaspoon NORSAN Omega- Vegan or an omega-3 oil of your choice

Preparation:

In a large bowl, mix the rinsed and drained chickpeas with the oat flour, almond drink, onion, garlic and spices. Then blend with a hand blender or food processor until homogeneous. Season to taste with salt and pepper

Coat the formed nuggets with the sesame oil and breadcrumbs and fry them in a hot pan with oil.

For the ketchup, mix the ingredients in a small bowl and add the omega-3 oil.

Enjoy your meal!

© Karolin Baitinger

Vegan tempeh sandwich with omega-3 avocado dip

Ingredients for 1 sandwich

• 2 slices of whole wheat bread or whole wheat toast
• 1/2 avocado
• 1 squeeze of lemon juice
• 1 pinch of salt
• 1 pinch of pepper
• some kimchi
• 4 leaves of romaine lettuce
• Tomato slice(s)
• 100 g tempeh, fried into strips
• Garden Cress
• 1 teaspoon NORSAN Omega- Vegan or an omega-3 oil of your choice

Preparation:

• Toast the whole wheat bread.
• Slice the avocado, spread over the bread and mash a little.
• Season with seaweed oil, lemon juice, salt and pepper.
• Top with kimchi, lettuce leaves, tomato slices, fried tempeh strips and cress.

Enjoy your meal 🙂

Image and recipe by Marion Fischer

Vegan omega-3 products from NORSAN