A well-planned vegan diet can meet all nutritional needs at every life stage. The emphasis on "well-planned" matters — vegan diets have specific nutritional risks that require conscious attention. This guide covers the nutrients of concern, the best plant-based sources, and where supplementation is necessary.
Vitamin B12: Non-Negotiable Supplementation
Vitamin B12 is produced by microorganisms and found almost exclusively in animal products. No plant food provides reliable B12 in adequate amounts (contrary to some claims, algae, fermented foods, and unwashed vegetables do not provide meaningful B12). Deficiency develops slowly (B12 is stored in the liver) but causes serious neurological damage that may be irreversible. Every vegan must supplement: 2,000 micrograms cyanocobalamin weekly or 50 micrograms daily, or consume B12-fortified foods at multiple meals daily.
Iron: Plan Around Absorption
Plant-based iron (non-haem iron) is less bioavailable than haem iron from meat. Vegans need to pay particular attention to: eating vitamin C with iron-rich plant foods to enhance absorption; reducing tea and coffee around meals; soaking and cooking legumes to reduce phytate content; and choosing iron-rich plant foods regularly (legumes, tofu, seeds, dark leafy greens, dried fruit). Women with heavy periods are particularly at risk of iron deficiency on a vegan diet. Read our iron absorption guide.
Calcium: Choose Fortified Foods
Without dairy, calcium requires deliberate planning. Fortified plant milk (check the label for calcium content and iodine fortification), calcium-set tofu, kale, bok choy, tinned sardines (for pescatarians), and fortified cereals provide calcium. Read our non-dairy calcium guide.
Omega-3: The ALA-EPA-DHA Problem
Plant sources provide ALA omega-3 (flaxseed, chia, hemp, walnuts) but conversion to EPA and DHA — the forms the body uses for brain, heart, and eye health — is inefficient (typically 5–10%). Algae-based DHA/EPA supplements provide the long-chain omega-3s directly from the primary producer (the same algae that fish accumulate omega-3 from). Algae omega-3 supplements are the recommended solution for vegans.
Iodine, Zinc, and Selenium
Iodine: supplement unless consuming iodine-fortified plant milk regularly. Zinc: found in legumes, seeds, and whole grains but with lower bioavailability than animal sources — ensure varied intake and consider supplementation if intake is borderline. Selenium: Brazil nuts provide selenium in concentrated form (one or two per day is generally adequate); soil selenium content in UK crops is low.
Eat Well at Vanda's Kitchen
Understanding nutrition is the first step — applying it daily is where Vanda's Kitchen comes in. Our freshly prepared Filipino-inspired food is built around the nutritional principles covered in this article: lean proteins for muscle and satiety, complex carbohydrates for sustained energy, and fresh vegetables for the micronutrients and antioxidants that support every body system. Every item is prepared daily in our EC4 kitchen near St Paul's Cathedral, certified halal, 100% nut-free, and fully allergen-labelled.
For City of London professionals who want consistently nutritious daily lunches without the planning burden, our office delivery service provides fresh, balanced food to your desk. View our team lunch options, WhatsApp us, or send an enquiry. Read our healthy office lunch delivery guide for more.
Put Nutrition Into Practice at Vanda's Kitchen
Knowing the nutritional principles above is one thing — eating well every working day is another. Vanda's Kitchen near St Paul's Cathedral EC4 makes the practical application straightforward. Our freshly prepared Filipino-inspired menu is built around lean proteins, complex carbohydrates, and fresh vegetables — the nutritional combination that supports sustained energy, cognitive performance, and the specific health outcomes covered in this article.
Every item we produce is certified halal (independently verified by the Halal Friendly List), prepared in a 100% nut-free kitchen, and fully allergen-labelled in compliance with Natasha's Law. Our food is stocked in Selfridges Food Hall — confirmation of the quality standard we maintain. For City of London professionals wanting consistently nutritious daily lunches delivered to the office, our team lunch service removes the daily decision without compromising nutritional quality.
To order for your team or enquire about daily delivery: view our team lunch options, WhatsApp us, or send an enquiry. For more on our healthy lunch offer, read our healthy office lunch delivery guide.
Why London Professionals Choose Vanda Kitchen
Vanda Kitchen near St Paul Cathedral EC4 provides City professionals with genuinely nutritious daily lunches that apply the principles covered in this article. Freshly prepared Filipino-inspired food, built around lean proteins, complex carbohydrates, and fresh vegetables. Certified halal (Halal Friendly List). 100 percent nut-free kitchen. 5-star hygiene rating. Full Natasha Law allergen labelling. Selfridges Food Hall quality. For a working lunch that actually supports your afternoon performance, WhatsApp us, send an enquiry, or view our team lunch options.