Which nutrient is the greatest concern in a vegan diet, and how is it obtained?

Vitamin B12 is the greatest concern in a vegan diet because it occurs naturally only in animal foods, and it must be obtained from fortified foods such as some plant milks and yeast extracts or from a supplement.

How can a vegan meet calcium requirements?

A vegan can meet calcium requirements from calcium-fortified plant milks and yoghurts, tofu set with calcium, sesame seeds and tahini, dried figs and green leafy vegetables such as kale.

Why does iron need particular attention in a vegan diet?

All iron in a vegan diet is the less readily absorbed non-haem form. Guidance is therefore to eat iron-rich plant foods with a source of vitamin C and to keep tea away from mealtimes.

How can a vegan obtain vitamin D?

A vegan can obtain vitamin D from summer sunlight on the skin and from fortified foods and supplements, with plant-derived forms available for those who avoid the animal-derived form.

CCEA A-Level Health and Social Care 0003

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Human Nutrition and Health

Vegan diets and meeting nutritional requirements

3 things to know
A2 7

Overview

The nutrients that need particular attention on a diet excluding all animal products — protein quality, vitamin B12, iron, calcium, iodine, omega-3 and vitamin D — the plant sources of each, and where supplementation is advised.

What you need to know

Answer each one before you reveal it.

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Key term

How can a vegan diet meet protein requirements?

Key term

Why does a vegan diet need extra planning for a young child?

Key term

What does a vegan diet exclude?

Questions from this subtopic

Each one with the model answer underneath.

1
What does a vegan diet exclude?
Model answer
A vegan diet excludes all foods of animal origin, including meat, fish, eggs, dairy products and honey.
2
How can a vegan diet meet protein requirements?
Model answer
A vegan diet meets protein requirements through pulses, soya products such as tofu and tempeh, nuts, seeds and wholegrains, combined across the day so that all the essential amino acids are supplied.
3
Which nutrient is the greatest concern in a vegan diet, and how is it obtained?
Model answer
Vitamin B12 is the greatest concern in a vegan diet because it occurs naturally only in animal foods, and it must be obtained from fortified foods such as some plant milks and yeast extracts or from a supplement.
4
How can a vegan meet calcium requirements?
Model answer
A vegan can meet calcium requirements from calcium-fortified plant milks and yoghurts, tofu set with calcium, sesame seeds and tahini, dried figs and green leafy vegetables such as kale.
5
Why does iron need particular attention in a vegan diet?
Model answer
All iron in a vegan diet is the less readily absorbed non-haem form. Guidance is therefore to eat iron-rich plant foods with a source of vitamin C and to keep tea away from mealtimes.
6
How can a vegan obtain vitamin D?
Model answer
A vegan can obtain vitamin D from summer sunlight on the skin and from fortified foods and supplements, with plant-derived forms available for those who avoid the animal-derived form.

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