A vegan, or fully plant-based diet, can have health benefits if it focusses primarily on whole foods. Of course health is not the only reason that people may opt for a plant-based diet, with many choosing this because of ethical and environmental concerns.

However, as with any diet which restricts or eliminates entire food groups, there is the risk of nutritional deficiency. In the case of a fully plant-based or vegan diet, there are specific nutrients that are a bit more difficult to ensure adequate intake, without eating any animal products.

For some nutrients, a bit of careful planning means they can be obtained from the diet, which is the preferred option. However, for other nutrients, that are bit more difficult to find in non-animal products, the recommendation is to choose fortified options where available, or to supplement.

Everything you need to know is summarised by the British Nutrition foundation here.

Key nutrients you need to be mindful to ensure adequate intake include:

  • Iron
  • Calcium
  • Vitamin B12
  • Omega-3 fats
  • Iodine
  • Selenium
  • Vitamin D