Well-planned vegetarian and vegan diets can be healthy at every life stage. A few nutrients need extra attention.

Vitamin B12

Found naturally almost only in animal foods. Vegans need fortified foods (some plant milks, yeast extract, breakfast cereals) or a supplement. This is non-negotiable.

Iodine

Important for thyroid function. Main UK sources are milk and fish. Vegans should choose iodine-fortified plant milks or consider a supplement.

Iron

Plant iron is absorbed less efficiently. Eat lentils, beans, tofu, leafy greens and fortified cereals with vitamin C-rich foods.

Calcium

Choose calcium-fortified plant milks and yoghurts, calcium-set tofu, kale, pak choi and fortified bread.

Vitamin D

The same advice applies to everyone in the UK: a supplement in autumn and winter. Check vegan supplements use plant-derived vitamin D.

Omega-3

Include flaxseed, chia, walnuts and rapeseed oil; consider an algae-based supplement for EPA and DHA.

Protein

Eat a variety of protein foods daily: beans, lentils, chickpeas, tofu, tempeh, soya milk, nuts, seeds and wholegrains.

Zinc and selenium

Wholegrains, legumes, nuts and seeds provide zinc; one or two Brazil nuts provide plenty of selenium.