Nutrition
Omega-3s, Iodine & Vitamin D on a Vegan Diet
Three nutrients that deserve a little extra love on a plant-based diet, and simple ways to care for each one.
Care, not fear
I believe in nourishing ourselves from a place of love, not anxiety. Part of that love is being honest about what a vegan diet needs a little more attention for. Alongside B12, iron and calcium, these three are worth knowing.
Omega-3 fats
Ground flaxseed, chia seeds, hemp seeds, walnuts and canola oil provide ALA, a plant omega-3. The body converts only a small amount of ALA into the longer-chain EPA and DHA found in fish. Algae-based omega-3 supplements provide EPA and DHA directly and are vegan, something to discuss with your clinician, especially during pregnancy.
Iodine
Iodine supports thyroid function. Plant foods contain variable amounts depending on the soil. Iodized salt is one reliable source; some plant milks are fortified, check the label. Seaweed can be very high and unpredictable in iodine, so it isn’t recommended as your main source, and kelp supplements can provide too much.
Vitamin D
Our skin makes vitamin D from sunlight, but how much depends on where you live, the season, and your skin. Fortified plant milks, cereals and spreads and UV-exposed mushrooms can help. Many health services suggest considering a supplement in darker months; vegan D2 and lichen-derived D3 options exist.
Your body is your temple. Feed it with knowledge as well as love.
Krystal x
Sources & further reading
Enjoyed reading?
Join my inner circle for new recipes, rituals and personal love letters.
