By Reed Mangels, PhD, RD
The Dietary Tips for Individuals, 2020-2025 recognized 4 vitamins – calcium, potassium, fiber, and vitamin D – which might be generally under-consumed in america. Iron was additionally recognized as a priority for infants age 6 months and older who’re receiving largely human milk and for pregnant folks.
A few of these vitamins, particularly fiber and potassium, are often present in beneficiant quantities in vegan diets that embody a wide range of complete plant meals. Vegans, like many others in america, might have diets which might be low in calcium and vitamin D. A number of professional teams have concluded that vegetarians, together with vegans, have greater iron necessities than nonvegetarians due to the decrease bioavailability of iron from plant meals (1-3).
The USDA developed lists of meals and drinks that characteristic a few of the highest sources of calcium, vitamin D, iron, fiber, and potassium. The lists can be found in two kinds, one with normal portion sizes and one with smaller portion sizes which can be acceptable for younger kids or some older adults who’ve decrease calorie wants. Meals included on the lists with normal portion sizes present a minimum of 130 milligrams of calcium; 80 IU of vitamin D; 1.8 milligrams of iron; 280 milligrams of potassium; and a pair of.8 grams of dietary fiber.
These lists can be utilized to search out meals that may assist meet wants for these vitamins. Whereas these lists embody animal merchandise, additionally they embody vegan sources of those vitamins. For instance, the calcium checklist consists of many greens, tofu, tahini, and fortified plant milks. If you’re attempting to extend the quantity of calcium, vitamin D, iron, fiber, or potassium in your weight-reduction plan, you should utilize these lists to determine vegan meals that meet your wants.
References
- Institute of Drugs, Meals and Diet Board. Dietary Reference Intakes for Vitamin A, Vitamin Ok, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: Nationwide Academy Press; 2001.
- Joint FAO/WHO Knowledgeable Session on Human Vitamin and Mineral Necessities. Vitamin and Mineral Necessities in Human Diet, 2nd ed. Geneva, Switzerland: World Well being Group and Meals and Agriculture Group of the United Nations; 2004.
- Nationwide Well being and Medical Analysis Council. Nutrient Reference Values for Australia and New Zealand. Iron. https://www.nrv.gov.au/vitamins/iron. 2014.
To learn extra in regards to the Dietary Tips for Individuals see:
What Have the U.S. Dietary Tips Stated About Vegan and Vegetarian Diets?
VRG Testimony on 2025-2030 Dietary Tips for Individuals
2020-2025 Dietary Tips for Individuals Launched; Has Each Constructive and Damaging Options
To learn extra about calcium, vitamin D, and iron for vegans see:
