Vegan Nutritional Maintenance Panel

The Vegan Nutritional Maintenance Panel is a group of key nutrients that individuals following a vegan diet should pay attention to in order to maintain optimal health. These nutrients include:

Vitamin B12: Vegans are at a higher risk of vitamin B12 deficiency as this vitamin is mainly found in animal products. It is important for vegans to consume fortified foods or take a B12 supplement to meet their daily requirement of 2.4 micrograms.

Iron: Plant-based iron sources are not as easily absorbed by the body as animal sources, so it is important for vegans to consume a variety of iron-rich foods such as lentils, chickpeas, tofu, and fortified cereals. The daily requirement for iron is 18 milligrams for women and 8 milligrams for men.

Calcium: Vegans can meet their calcium needs by consuming fortified plant-based milk, tofu, dark leafy greens, and nuts. The daily requirement for calcium is 1000 milligrams for adults aged 19-50.

Vitamin D: Since vitamin D is mainly found in animal products, vegans should consider taking a supplement or consuming fortified foods to meet their daily requirement of 600-800 IU.

Omega-3 fatty acids: Plant-based sources of omega-3s include flaxseed, chia seeds, and walnuts. It is important for vegans to include these sources in their diet to meet their daily requirement of 1.1-1.6 grams of ALA.

Protein: It is important for vegans to consume a variety of plant-based protein sources such as beans, lentils, quinoa, and tofu to meet their daily protein requirements, which are around 46 grams for women and 56 grams for men.

Overall, a vegan diet can provide all the necessary nutrients with careful planning and attention to intake of essential vitamins and minerals.