Is going vegan good for you?
People choose to follow a vegan diet for many different reasons. But is going vegan healthy? Here, I explain the potential health benefits and risks of going vegan. I also share lots of dietary tips to make sure you’re getting all the minerals and vitamins you need if you decide to try veganism.
What does ‘being vegan’ mean?
A vegan is someone who doesn’t eat any animal products. So, they don’t eat:
- meat
- fish
- dairy products
- eggs
- honey
They also avoid consuming animal-derived products, such as gelatine or certain food supplements.
What are the potential health benefits of going vegan?
The health benefits of a vegan diet depend on the type of foods you consume. A vegan diet can be well balanced and nutrient dense, or high in ultra processed foods and low in key nutrients.
Vegan diets tend to include a lot more fruit and vegetables, which are rich in vitamins and minerals and high in fibre. Eating a variety of fruit and vegetables lowers your risk of diseases such as bowel cancer. Vegans also tend to eat more wholegrains, soy and nuts, all of which can help to protect your heart.
By avoiding foods that are high in saturated fat, such as red meat and cheese, a vegan diet can lower your cholesterol and blood pressure.
Vegan diets can be lower in calories if they focus on whole foods. This means a vegan diet can be a good way to lose weight if you’re overweight or obese. Having a healthy weight decreases your risk of diseases linked to being overweight, such as diabetes and heart disease.
Are there any health risks of going vegan?
Going vegan doesn’t automatically mean you have a healthy diet. You can be a vegan and still have chips, biscuits, and alcohol every day! Whether you’re vegan or not, it’s important to follow the recommended healthy eating guidance for everyone.
This includes having at least five portions of fruit and vegetables a day and focusing on wholegrain carbohydrates, protein, and healthy fats.
A well-balanced vegan diet should give you the vitamins and minerals you need. But there can be a risk of nutritional deficiencies.
If you’re going vegan, take extra care to plan and balance your diet. You may need to take nutritional supplements. Below is some advice to make sure you’re not missing out on any nutrients.
Protein
All of us need a variety of sources of protein in our diet to get the right mix of amino acids. These help to build and repair cells in our bodies.
Meat and dairy products offer an easy way to achieve this – a vegan diet needs a bit more careful planning to get the balance right. Good sources of protein for vegans include:
- pulses and beans, such as lentils, chickpeas, and kidney beans
- meat substitutes, like soya products, tofu, and seitan
- nuts, including nut butter, and seeds
Omega-3 fatty acids
Omega-3 fats are essential for your health. They help lower your risk of heart disease and play a role in brain development and vision.
The richest source of omega-3 is oily fish, such as salmon and mackerel. If you don't eat fish, you can get omega-3 by taking algae-based supplements.
Vitamin B12
Vitamin B12 is essential for good health but is only found naturally in animal products. If you don’t get enough B12 in your diet, you can become fatigued, develop anaemia, or suffer with permanent nerve damage.
If you’re vegan, your only reliable sources of vitamin B12 are fortified foods and supplements, such as:
- breakfast cereals
- yeast extracts
- soya yoghurts
- plant-based dairy alternatives
Always check the food label, as not all food products in the above groups are fortified.
Calcium
Calcium is essential for healthy bones and teeth. Dairy foods are rich in this mineral, so if you’re going vegan, make sure you include fortified plant-based dairy alternatives. Other foods that contain calcium are:
- tempeh and calcium-set tofu
- dried fruit, such as figs
- nuts, such as almonds
- leafy green vegetables, such as kale
- sesame seeds
Iron
Iron is an essential mineral that your body needs to make red blood cells, which carry oxygen around your body. It also supports your immune system and helps your brain to function normally.
Vegans are at a higher risk of iron deficiency. This is because the form of iron in plant foods isn’t absorbed as easily as iron from animal sources, such as meat.
But the good news is, with some careful planning, you can get all the iron you need from a plant-based diet. Sources of iron include:
- dried fruits
- wholegrains
- nuts
- green leafy vegetables
- seeds
- peas
- beans and lentils
TOP TIP: increase your iron absorption by upping your intake of vitamin C. Rich sources include citrus fruits and strawberries.
Zinc
Zinc is essential for your immune system and plays an important role in growth and development. Like iron, zinc absorption from plant foods is lower than from animal sources, such as eggs and milk. If you’re going vegan, be sure to include the following in your diet:
- wheat germ
- beans
- nuts and seeds
- mushrooms
- some fortified breakfast cereals
Children and pregnant women need to take extra care when following a vegan diet, to make sure they get all the nutrients they need. Dietitians can give more specific guidance in these situations.
Are you interested in learning more about your health? Discover more about our range of health assessments.
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Sources Sources
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