Going Vegan This January?

By Isabelle Nunn, Head Nutritionist

If you are thinking of joining the thousands of others who have signed up for Veganuary this month, check out our nutritionists’ top tips for a successful vegan diet.

Moving to a vegan or more plant-based diet, is a commendable act. For some it can reap considerable benefits such as lowered cholesterol levels, lowered blood pressure, balanced blood sugar and post-Christmas weight loss!

1.     Make it Varied:

If planned carefully a well-balanced vegan diet can supply an array of whole foods- vegetables, pulses, beans, nuts, seeds and wholegrains- offering a host of phytonutrients, fibre, plant protein, healthy fats, vitamins and minerals. But with any diet it is easy to fall into a rut of eating the same foods again and again. On a vegan diet it is vitally important to consume a variety of plant foods in order to obtain the balance of nutrients you need to live well.

2.     Balance your Proteins:  

Although protein sources such as pulses, tofu, beans, nuts and seeds are ample in a vegan diet, vegans are advised to consume a variety of these sources every day in order to obtain the full amino acid profile.  If you are an athlete or have a particularly high protein need, you may want to add a scoop of certified vegan protein powder to smoothies and shakes. Go for a clean certified organic formula such as Garden of Life RAW Organic Protein, it supplies the complete range of amino acids from a number of plant sources such as organic peas, sprouted- grains, -seeds and -legumes.

3.     Supplement with Vitamin B12

Even the most nutritiously balanced vegan diet risks a shortfall in specific nutrients as these nutrients, such as Vitamin B12, can only be found at sufficient levels in animal products. As recommended by The Vegan Society, a supplementation of Vitamin B12 will help to bridge this dietary gap. Garden of Life mykind Organics Vitamin B12 Spray supplies the best natural and active form of B12 as methylcobalamin, in a delicious spray format that enables fast effective absorption. 

Symptoms of deficiency may include tiredness, low mood, numbness, tingling, poor memory or frequent infections. Eventually, low intake of Vitamin B12 may lead to serious nervous system damage.

4.     Boost Omega 3 Oils:

Omega 3 fatty acids are found in nuts and seeds such as hemp seeds, however, those following a vegan diet may require greater amounts of omega 3 than those who consume oily fish, as oily fish contains the already converted form of omega 3 as DHA & EPA. Nutiva’s Organic Hemp Seed Oil is a natural source of essential Omega 3 & 6 fatty acids, and unlike flaxseed oil, it also contains stearidonic acid (SDA) and gamma-linolenic acid (GLA). SDA has been shown to readily convert to EPA in the body.

5.     Don’t Miss out on Vitamin D:

Vitamin D3 is needed for a healthy immune system, bones and overall wellbeing. 

The fact is, Public Health England advises everyone to supplement with Vitamin D3 during the autumn and winter months because of the lack of UV sunlight at this time. You may be more at risk of deficiency on a vegan diet because the main food sources of Vitamin D are of animal origin (oily fish, eggs…). Unless you plan to spend the winter on vacation south of the equator, a daily supplement is highly recommended! Not all vitamin D3 supplements are vegan, most are derived from lanolin from sheep’s wool. Go for Garden of Life mkind Organics Vitamin D3 Spray, a certified Vegan supplement that provides bioactive Vitamin D3 in a delicious spray format that allows for fast and efficient absorption.

6.     Get your Iodine from Seaweed Sources:

Concentrations of iodine in vegetables that are grown in soil can be incredibly low. Incorporating seaweed in your diet can boost daily intake. There are a variety of seaweeds available from health food shops such as nori, wakame and hijiki. Iodine contributes to normal thyroid function and metabolism.

7.     Enrich your Plant-Based Diet with Chlorella or Spirulina:

Chlorella and spirulina are superfoods that can provide important nutrients in a vegan diet. These nutrient-dense microalgae are rich in vitamin B12, thiamine, riboflavin, vitamin B6, calcium, magnesium, zinc and iron.

Organic Spirulina powder is an easily digestible vegan protein that offers all essential amino acids along with an omega 6 fatty acid known as GLA or gamma linolenic acid. The vibrant green colours of spirulina and chlorella are due to the high concentration of chlorophyll.

Go for an Organic Chlorella powder with broken cell walls, this removes the tough outer membrane of the chlorella -unlocking its nutrients and ensuring optimal digestibility.

8.     Consider a Certified Vegan Whole Food Multivitamin:

If you lead a busy and active lifestyle or have increased micronutrient needs, consider taking a complete multivitamin & mineral specifically designed for vegans in mind. Garden of Life mykind Organics Women’s Once Daily Multi and Men’s Once Daily Multi supply a broad-spectrum of nutrients sourced directly from real whole foods. This certified organic brand was co-created by vegan ambassador and animal rights activist, actress Alicia Silverstone. 

9.     Consider your Dietary Needs for Iron:

Although a vegan diet offers foods rich in iron such as pulses and tofu, these vegetable sources of iron are generally poorly absorbed. If you are a woman of menstruating years, you may be more at risk of deficiency, symptoms of which could include tiredness or shortness of breath.

10.Invest in a High-Speed Blender or Food Processor:

From blending superfood smoothies to making houmous at home, a high-powered food processor makes creating vegan recipes much more fun and simpler!

11.Avoid Vegan Junk Food

The convenience of fast food is tempting when we are leading busy lives. Avoid heavily processed vegan meals that contain hydrogenated fats, refined carbs or are high in refined sugars. Check ingredients on novel vegan ‘meat alternatives’.  

12.Try New Ingredients:

Experiment with nutritious food ingredients - quinoa, shelled hemp seeds, vegan friendly smoothie blends, organic coconut oil and more. Organic Traditions offer a range of vegan smoothie boosters, seeds, vegan latte mixes, super-greens, superfruit powders and cacao products for you to create with and enjoy.  

13.Look for a Certified Vegan Logo on Labels:

Many vegan products display a symbol to clearly identify they are suitable for vegans. Kijani’s much-loved certified vegan brands include:

·         Balade En Provence for vegan and plastic-free, natural organic body-care.

·         Garden of Life: mykind Organics vitamins, minerals and RAW Protein Powders

·         Organic Traditions: Super-Greens, Superfruit Powders, Seeds, Lattes, Pancakes, Cacao, Smoothie Blends and more.  

*The claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.