UK Google searches for Veganuary have surged by 113% in the past week, and our nutrition expert says anyone going plant-based this January should pay close attention to their nutrient intake.
While a vegan diet can be varied and satisfying, it does require a little planning to ensure nutritional needs are met.
To help those taking part feel energised and confident throughout the month, Daisy Skinner, one of our nutrition advisors, shares expert advice on key nutrients to focus on, and the surprisingly nutrient-dense vegan foods to include.
A well-planned vegan diet can include a wide variety of foods, but removing animal products does change where certain nutrients come from.
Being aware of this helps people feel their best during Veganuary and beyond, especially if it’s their first time eating plant based.
The key is variety; relying on just a few staples can make it harder to meet your nutritional needs. Don’t just opt for plant-based options sold in supermarkets this time of year.
It is also important to remember that just because something is vegan or plant-based does not necessarily mean it is healthy.
Here are some key nutrients to focus on when eating vegan this month:
Omega 3s
As you embark on your Veganuary adventure, don’t forget to ensure an adequate amount of omega 3s in your plant-based diet. Think of them as the cool kids in the nutrition world - keeping your heart happy, your vision sharp and your brain healthy while you say goodbye to fish. With sources like chia seeds, flaxseeds and vegan omega 3 supplements you’ll be swimming in those essential fatty acids. So, dive into the plant-powered goodness and let those omega 3s keep your Veganuary vibe strong!Vitamin B12
Vitamin B12 is naturally abundant in animal products like poultry, fish and eggs, which means it’s a nutrient that vegans, or anyone eating plant-based this month, need to pay close attention to.B12 supports energy-yielding metabolism, helps reduce tiredness and fatigue, and contributes to normal psychological function. Fortified foods and supplements are the most common sources of this nutrient.
Nutritional yeast, for example, is a popular ingredient in vegan cooking. Not only is it fortified with B12, but it also contains all essential amino acids, making it a great source of complete protein, and it adds a cheesy, savoury flavour to dishes.
Iron
Iron is another nutrient to be mindful of when following a plant-based diet. It supports cognitive function and energy metabolism and helps reduce fatigue. Plant-based sources include lentils, chickpeas, beans, tofu, nuts, and seeds. A simple way to incorporate this is by adding iron sources into your favourite vegan dishes; try adding lentils or kidney beans to a vegan bolognese for a simple nutrient boost.
Pairing iron-rich foods with vitamin-C-rich ingredients is a common approach to improve iron absorption from plant sources.
Calcium
Calcium is an important consideration when removing dairy from the diet as It contributes to the maintenance of normal bones and teeth and supports muscle function. Fortified plant milks and yoghurts are popular choices, along with tofu, especially calcium-set tofu. Not only is tofu a fantastic protein source, but it is also cholesterol-free, low-calorie and rich in other minerals that meat variants do not have.
Vitamin D
Vitamin D is something many people in the UK focus on during the winter months, regardless of diet. It supports immune function and helps maintain normal bones and muscles. With limited sunlight exposure in winter, fortified foods and supplements are useful sources, especially during Veganuary, as natural food sources of vitamin D are few and far between.
Here are some surprisingly nutrient-dense vegan foods to try:
Some plant-based foods are more nutritious than people expect. Here are Daisy’s go-to picks:
- Tempeh: similar to tofu and is high in protein and often fortified with calcium.
- Lentils and beans: provide iron and fibre, as well as protein.
- Pumpkin and sunflower seeds: rich in minerals like iron and zinc.
- Leafy greens: offer calcium, folate, and other micronutrients.
- Nutritional yeast: fortified with B12; adds a savoury, ‘cheesy’ flavour.
Including a range of these foods can add both variety and nutritional value to vegan meals.
Why not give one of our simple vegan recipes a try this Veganuary?
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