Vegan and vegetarian diets are experiencing something of a heyday at the moment. And with good reason: for the most part, humans don’t actually need to eat meat. We can easily absorb most of the protein and vitamins we need from plant-based sources, and a lot of us nowadays ingest far more fat and protein than we need to be healthy. That’s not to mention the huge toll that the meat, dairy and egg industries take on the environment or the accompanying animal rights issues.

But most of us have been brought up on diets that use animal products as the primary source of fat, protein, Vitamin B12 and calcium. Vegans and vegetarians must find replacements or risk developing serious health issues. Going vegan without learning how to eat properly is a recipe for vitamin deficiency, digestive problems, heart troubles and other nasty illnesses.

Protein is the main thing that tends to worry new vegans. Adult males need 56g of protein a day, while women need about 48g, according to the World Health Organisation. But as a vegan, not only have you lost meat as a protein source, but also dairy and eggs – what to do? It’s an easy fix if you think about it: cows and sheep get their protein from the nitrogen in their all-plant diet, and you can do the same. Most vegetables contain some protein already but for an easy fix, nuts and legumes are packed with it. If you have a nut allergy or just need that extra hit, hemp seeds are a fantastic source of protein, healthy fats and amino acids.

So that’s protein – how about calcium? We need it for healthy bones, teeth, heart function and muscles, and from the time we’re toddlers we learn that cow’s milk is the best way to get it – but that’s not exactly true. After all, not every human culture drinks milk, and in fact many of us are lactose intolerant: evidence that dairy consumption is completely unnecessary for a healthy diet. You can easily replace it in your diet with dark green vegetables, like broccoli, bok choy and collard greens – which are also rich in iron for a one-two nutritional punch.

One nutrient that often goes missing in vegan diets is vitamin B12. It hasn’t benefited from the PR that protein and calcium have, but it’s essential for brain function, red blood cell formation, cardiovascular health and DNA synthesis. Humans can’t produce their own and our usual dietary sources are meat, cheese and eggs, so as a vegan your options are fortified processed foodsor a good supplement. B12 fortified foods usually use synthetic cyanocobalamin, which is less well absorbed, so we recommend a vitamin B12 supplement from methylcobalamin. It’s the most absorbable form of vitamin B12, ensuring you don’t miss out on vital nutrients.

Lastly, probiotics – another dietary component you won’t notice until it’s gone. A good population of beneficial gut bacteria is essential for digestion as well as overall good health – as you’ll know if you’ve been reading this blog for any length of time. When you can no longer use yoghurt as a source of probiotics, there are plenty of alternatives. Unsurprisingly, many of them originated in Asia where dairy has historically not been a major part of the diet. Fermented foods are often high in friendly bacteria, from pickled vegetables like kimchi to fermented teas like kombucha and some fermented soy products. However, realistically, you won’t always get a good dose of probiotics through your everyday diet, and that’s fine – switching it up keeps life exciting.This is why we recommend a daily probiotic supplement to everyone, no matter what they eat.

Are you a vegan? How do you make sure you get everything you need from your diet? Let us know in the comments!