Whether you’re taking part in Veganuary this January, or simply exploring the benefits of a plant-based diet, you may be wondering: can I get my daily vitamins from food on a vegan diet? We’re here to show you that yes – you can!
Veganuary is a charity which encourages people to remove food derived from animals from their diet. Every January, millions across the world stop consuming meat products for environmental, ethical and health reasons, with the number of UK vegans quadrupling between 2014 and 2019.
The Veganuary website has plenty of tips and recipes to make your diet as scrumptious as possible.
Here’s our round up of foods including vitamin B, C and magnesium - all which contribute to a sustainable and tasty vegan diet.
Vitamin C is especially important in the cold and flu season, as it contributes to the normal function of your immune system.
Vitamin C lives up to its name – you ‘c’ it and then it leaves your body!
As it’s not stored in the body, adults aged between 19 and 64 are advised by the National Health Service to consume 40mg a day1.
The vitamin is found in famous fruits and veggies such as citrus fruit, strawberries and broccoli, making it easy to practice a vegan lifestyle while receiving your recommended vitamin C intake.
Magnesium is a mineral which helps turn the food we eat into energy2, contributing to a reduction of tiredness and fatigue.
This makes magnesium incredibly important to consume over the winter months, when there is less sunlight and more reason to sleep all day!
Magnesium is found in wholemeal bread, nuts and spinach, which you can easily add to your diet with salads and tofu-filled sarnies!
With so many B vitamins, it’s hard to know which is which! B vitamins include thiamine; riboflavin; niacin and biotin, alongside many others which contribute to your body’s functions.3
The founders of Veganuary believe vitamin B12 to be the one hard-to-find vitamin within the constraints of a vegan diet.4
It is only found naturally in foods from animal sources such as meat; salmon; cod; milk; cheese and eggs.
Sources for vegans are therefore limited and a vitamin B12 supplement may be needed for you to receive your daily recommended intake.
Don’t worry though – vitamin B12 can still be found in some fortified plant-based milks, including many you’ll find in your local corner shop. You can also find B12 in some fortified breakfast cereals which taste great when paired with oat milk.
If you are struggling to consume a vegan diet and get your recommended RDI of vitamins, the VÖOST range of effervescent vitamin and minerals can support to your diet.
Supplements should not replace a balanced diet and active lifestyle.