Wichtige Nährstoffe

Our body can produce vitamin D itself through self-synthesis in the skin. To do this, sunlight – i.e. UV rays – must shine on the naked skin. Since many people nowadays do not spend enough time outdoors and the sun is too weak in the fall and winter months in our latitudes, a vitamin D deficiency often occurs – regardless of the diet. Although some mushrooms can produce quite large amounts of vitamin D when exposed to sufficient sunlight, vitamin D-rich foods are rare in both plant-based and mixed-food diets. So it may be wise to take a vitamin D supplement, especially in winter.

Iodine deficiencies occur with equal frequency in people of different diets. Iodine is therefore not only a critical nutrient in the vegan diet. This is because the iodine content of plants depends primarily on the iodine content of the soil, and the soils in Switzerland are extremely low in iodine. Although some types of algae such as nori, wakame and sea lettuce are good sources of iodine, the simplest option for meeting iodine requirements is to use an iodized table salt.

The omega-3 fatty acid alpha-linolenic acid (ALA) cannot be produced by our bodies, so we need to get it from food. Flaxseeds, chia seeds and the oils derived from them are the best sources of ALA. But canola oil, walnuts and hemp seeds also contain the omega-3 fatty acid. From ALA, our bodies can produce two other important omega-3 fatty acids under the right conditions – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Unfortunately, the necessary conditions are not always present because, for example, not enough ALA is consumed. Therefore, it makes sense to supplement DHA and EPA.

To meet the human body’s need for DHA and EPA, it is often recommended to consume fish or to take fish oil capsules. However, it is not necessary to kill animals to supply the essential fatty acids, because DHA and EPA originally come from microalgae. So we do not have to consume fish that have previously ingested algae, but can take the algae directly to us and let the fish live. For this purpose, so-called microalgae oils are suitable, which can be easily supplemented in the form of drops.

Legumes such as soy, lentils and chickpeas, whole grains, nuts such as walnuts and hazelnuts, and seeds such as pumpkin seeds, sesame seeds and flax seeds contain a lot of zinc. Zinc intake can be optimized by eating foods with citric acid (oranges, kiwis, strawberries, tomatoes or peppers), malic acid (cherries, blackberries or blueberries) or lactic acid (for example in fresh sauerkraut) at the same time as the zinc sources.

The selenium content of plants depends on the selenium content of the soil. In Switzerland, the soils are on average very poor in selenium. Nevertheless, there are good plant sources of selenium: porcini mushrooms and especially Brazil nuts. With just one or two Brazil nuts a day, you can cover your selenium requirements.

Good sources of iron are legumes such as lentils, chickpeas, soybeans (and products made from them such as tofu), nuts and oilseeds such as pumpkin seeds, sesame seeds, flaxseeds, pistachios and hazelnuts, whole grains such as rye, oatmeal, amaranth, quinoa and millet, and various vegetables such as kale, arugula and beet. Dried fruits such as apricots and prunes are also rich in iron. To help the body absorb iron from food, foods rich in iron should be accompanied by foods rich in vitamin C ( bell peppers, Brussels sprouts, kale or broccoli) or beta-carotene (for example, carrot, kale, spinach or honeydew melon).

The need for riboflavin, i.e. vitamin B2, can be met very well with plant foods. Mushrooms such as mushrooms or oyster mushrooms, nuts and seeds such as almonds, pumpkin seeds, cashews or hazelnuts, vegetables such as broccoli, kale or spinach and whole grains are good sources of vitamin B2.

There are many plant sources of calcium, such as sesame seeds, almonds, chia seeds, kale, or tofu. Algae such as Lithothamnium are also very rich in calcium. The easiest way to meet calcium needs is with calcium-rich mineral water or calcium-enriched plant drinks.

The protein requirement can easily be met purely from plants. Above all, whole grains and legumes such as lentils, chickpeas and soybeans, as well as products made from them such as tofu, seitan and tempeh, contribute to the protein supply. Pumpkin seeds, hemp seeds, peanuts, flax seeds and other nuts and seeds are particularly high in protein – they are an excellent supplement.

Proteins are made up of individual building blocks called amino acids. Our bodies cannot produce eight of them themselves, so they must be ingested with food. In contrast to animal proteins, many vegetable proteins do not contain all eight essential amino acids in sufficient quantities and are therefore often rated as inferior in terms of their value. It does not matter which amino acids a food or meal contains – what is important is the amino acid spectrum of an entire day. By combining different vegetable protein sources, it is easy to achieve a high biological value. Quite simply, if you regularly combine whole grains and legumes and eat a handful of nuts now and then, you are well supplied.