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Vegan Nutrition

10 points for a conscious diet without animal products

A plant-based diet is much more than just salads and vegetables: it includes legumes, nuts, seeds, grains and creative substitutes. For many, a vegan lifestyle is the key to better health, sustainability and a more mindful way of living. At the same time, questions arise: how to avoid nutrient deficiencies, meet protein needs and create varied meals? How can an everyday, balanced diet without animal products be achieved?

Plan for sufficient plant-based protein

Use a variety of protein sources such as lentils, beans, chickpeas, tofu, quinoa and nuts. By combining different plant foods you ensure you obtain all essential amino acids.

Supplement vitamin B12 intentionally

Since plant foods provide only small amounts, you should obtain vitamin B12 through supplements or fortified products to avoid deficiency symptoms.

Optimise iron absorption

Plant-based iron is found for example in spinach, whole grains or legumes. Combine these foods with vitamin C-rich items like peppers or orange juice to significantly improve iron uptake.

Secure your zinc supply

Focus on wholegrain products, oats, pumpkin seeds and soybeans. Avoid drinking coffee or tea with meals, as these can inhibit zinc absorption.

Choose omega‑3 fatty acids deliberately

Use flax, hemp or chia seeds as well as walnuts or rapeseed oil to meet your needs. These fatty acids are otherwise mainly obtained from fish.

Vitamin D from sunlight and mushrooms

Sun‑dried mushrooms contain substantial amounts of vitamin D. When sunlight is limited, plant‑based vitamin D supplements can also help maintain adequate levels.

Combine calcium sources smartly

Calcium‑rich mineral water, broccoli, kale and nuts provide important calcium for bones and teeth. This helps ensure that avoiding dairy products does not lead to deficiencies.

Be mindful of vitamin B2 intake

Good plant sources of vitamin B2 include almonds, fresh mushrooms and dill. Alternatively, supplements can help meet daily requirements.

Critically evaluate convenience products

Do not rely solely on meatless convenience products, as they often contain high amounts of salt and additives. Read ingredient lists carefully and prefer fresh, minimally processed plant foods to ensure a healthy, balanced diet.

Structure your diet according to the vegan pyramid

Plan your meals according to the vegan pyramid: beverages form the base, followed by vegetables, fruit, whole grains, nuts, legumes and healthy oils.

editorial.facts

Not every vegan diet is automatically balanced. If someone relies mainly on convenience foods, sweets, baked goods or highly processed soy products, deficiencies can develop despite following a vegan diet.
Although meat is rich in L‑carnitine, studies show that vegans are less likely to suffer from deficiencies. They generally have a lower risk of overweight, diabetes, cardiovascular disease or chronic fatigue.
Meat production requires a huge amount of water. Producing one kilogram of meat uses as many resources as a person uses for daily showers over the course of a year – a plant-based diet is far more resource-efficient.
A well-planned vegan diet can help prevent diseases associated with overweight, high cholesterol or meat consumption, while also promoting a more sustainable lifestyle.