your favourites list! Continue Shopping. Add to a List. Add to Cart. Support an active lifestyle and nourish your body using the power of superfoods and greens!. Caution: Do not use this product if you are pregnant, breastfeeding or have a history of systemic lupus erythematosus.

An often-heard remark among the vegan community is that vegans have lower calcium needs than omnivores because they do not use this mineral to neutralize the acidity produced by a meat-rich diet. More research is needed to evaluate how meatless diets affect daily calcium requirements.

However, evidence suggests that vegans consuming less than mg of calcium tend to have an increased risk of bone fractures For this reason, all vegans are encouraged to aim for the RDA, making sure they consume at least mg of calcium per day.

Vegans consuming too little dietary calcium should consider taking a daily supplement. This is especially important for those getting less than mg per day. An insufficient intake of zinc can lead to developmental problems, hair loss, diarrhea, and delayed wound healing. The RDA for zinc is currently set at 8—11 mg per day for adults.

It increases to 11—12 mg for pregnant women and 12—13 mg for lactating women Few plant foods contain high amounts of zinc.

Moreover, zinc absorption from some plant foods is limited due to their phytate content. Thus, vegetarians are encouraged to aim for 1. While not all vegans have low blood levels of zinc, a recent review of 26 studies showed that vegetarians — and especially vegans — have lower zinc intakes and slightly lower blood levels of zinc than omnivores To maximize your intake, eat a variety of zinc-rich foods throughout the day.

These include whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds. Soaking nuts, seeds, and legumes overnight, eating enough protein , and consuming fermented foods, such as tempeh and miso, also seems to boost absorption Vegans unable to reach the zinc RDA should first focus on adding zinc-rich foods to their diets.

Those with low blood levels of zinc should consider taking a daily supplement. An iodine deficiency during pregnancy and early infancy can result in irreversible intellectual disability In adults, insufficient iodine intake can lead to hypothyroidism.

This can cause various symptoms, such as low energy levels, dry skin, tingling in your hands and feet, forgetfulness, depression, and weight gain The RDA for adults is mcg of iodine per day.

Pregnant women should aim for mcg per day, while those who are breastfeeding are recommended to further increase their daily intake to mcg per day Iodine levels in plant foods depend on the iodine content of the soil in which they were grown.

For instance, food grown close to the ocean tends to be higher in iodine. The only foods considered to have consistently high iodine levels are iodized salt, seafood, seaweed, and dairy products, which pick up iodine from solutions used to clean cows and farm equipment.

Half a teaspoon 2. Vegans who do not want to consume iodized salt or eat seaweed several times per week should consider taking an iodine supplement. Iodine plays an important role in your thyroid function and metabolism.

Vegans not getting enough iodine from seaweed or iodized salt should consider taking an iodine supplement. That said, certain nutrient requirements may be difficult to achieve through diet and fortified foods alone.

All vegans who are unable to meet their dietary recommendations through diet alone should consider taking supplements. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….

Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli.

L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood…. Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health.

Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits. They may have risks and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 7 Supplements You Need on a Vegan Diet.

By Alina Petre, MS, RD NL on October 15, How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

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Each professional has unique knowledge about superfoods and supergreens that they bring to our content. Live it Up does not gear content around attracting readership.

Our primary concern is educating readers seeking information and providing accurate data that aligns with our mission of health—and health information—for all.

Live it Up has a zero-tolerance policy for plagiarism. Superfoods for vegans are a lifesaver if you struggle to get enough fiber and nutrients into your diet.

Experts recommend eating at least five servings of fresh fruits and vegetables, but we often need to catch up on this mark. There are many delicious and convenient ways to add more nutrition to your diet and get the best possible benefits for your health.

But which superfoods should you take if you're a vegan? One big challenge for vegans is finding plant-based alternatives for proteins. The best superfoods carry enough proteins to replace dairy, meat, eggs, and honey.

You can add superfoods to your favorite smoothie, juice, or milk alternative and enjoy a balanced diet. Superfoods also punch above their weight in terms of minerals, antioxidants, and vitamins.

That said, superfoods can power-pack an already healthy diet. You don't need to love these fruits and vegetables to enjoy their potential benefits.

Choose the best superfoods, mix them in a smoothie or stir fry, and you're good to go. The list below features a variety of superfoods that you can easily incorporate in your daily meals, smoothies, and drinks.

These superfoods are all vegan-friendly and packed with essential nutrients, but be sure to talk to your doctor about your needs before using them.

Turmeric is a fine golden powder packed with curcumin, a well-known anti-inflammatory compound. Its warm, earthy flavor works well in superfood smoothies. Turmeric also goes well with ginger for an extra nutritional boost.

Turmeric has a rich history of use in Ayurvedic medicine. However, taking too much turmeric can cause some adverse effects , so you should consume only one form at a time—powder, pills, or capsules.

You should also avoid turmeric if you are taking any blood-thinning medicines. Matcha is a type of tea that's more potent than green tea. Matcha powder makes the list of superfoods for vegans for its incredible antioxidant content.

Taking matcha may help support your skin health and a healthy metabolism. It may also aid your memory and cognitive function. Add matcha powder to fresh, fruity smoothies to mask its slightly grassy flavor.

You should note that matcha has a high caffeine content that can interrupt your sleep cycle if taken at night, as well as increase your stomach acidity. However, this makes it a healthy alternative to coffee.

Chia seeds have high fiber and protein content , making them one of the best superfoods for vegans. These little black-and-white seeds have been around for centuries, only gaining global superfood status in recent years.

Thanks to their high fiber content, chia seeds may aid your weight loss plan by making you feel satiated for longer. Raw chia seeds have no taste and go well with any smoothie recipe. However, they may cause bloating and gas, so you should consume no more than a tablespoon of chia seeds a day.

Anyone looking to add Chia Seeds to your diet, consult your doctor. Spirulina is a dark green powder made from blue-green algae. It's packed with vitamins, proteins, minerals, and nutrients.

Because of their high protein content, they're a great replacement for animal protein in meat-free diets. Add them to this vegan breakfast burrito.

Chia seeds may be tiny, but don't let their size fool you: They have tons of fiber, calcium, manganese, magnesium, and phosphorus. They're also a great source of omega-3 fatty acids. That can help keep your heart in tip-top shape , lowering cholesterol, regulating blood pressure, decreasing inflammation, and more.

Ginger is the definition of a superfood. It's packed with gingerol , a key force in its antioxidant and anti-inflammatory benefits. It helps with digestion, nausea, and can help fight off seasonal colds. It's also been shown to help reduce the risk of cardiovascular disease and diabetes.

Next up on our list of vegan superfoods is turmeric. Similar to how ginger contains gingerol, turmeric contains curcumin, which has been linked to better memory.

It also has anti-inflammatory, anti-cancer, and antioxidant properties. It's also loaded with antioxidants. Because the environmental footprint and unethical sourcing of chocolate is high, just be sure to shop for your favorite snack in a more conscious way whenever possible.

Sweet potatoes are filled with fiber, protein, vitamins, and minerals—particularly when eaten with the peel on. As illustrated by their bright orange color, sweet potatoes contain beta-carotene, which helps keep your eyes healthy. Sweet potatoes have also been linked to improved brain function.

Antioxidant-packed green tea comes with plenty of health benefits. Studies have also found a link between green tea and a lower risk of certain types of cancers, like breast cancer and prostate cancer. Green tea is also tied to extended life spans, weight loss, prevention against type 2 diabetes, and protection from cardiovascular disease.

More examples of healthy teas include kombucha and matcha. Avocados are a great source of vitamins C, K, B5, and B6, as well as potassium and folate. On top of that, they're full of monounsaturated fatty acids that are good for the heart.

Studies show avocados may also lower harmful LDL cholesterol levels. One thing to keep in mind: While they're a much better option than animal-based foods, there are still some downsides to eating them, like how much water they require and all the food miles they log.

Garlic, known for its medicinal properties, is one of the vegan superfoods that have been treasured for centuries. And it tastes yummy. I have been searching for a Canadian product for years. I have finally found an amazing shake I LOVE!

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Nourish and fuel your body using the power of superfoods and greens. Do not use this product if you are pregnant, breastfeeding or have a history of systemic lupus erythematosus. Consult a health care practitioner prior to use if you have gallstones, a bile duct obstruction, stomach ulcers or excess stomach acid, undergoing hormone replacement therapy HRT or taking blood thinners or birth control medication.

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While not all vegans have low blood levels of zinc, a recent review of 26 studies showed that vegetarians — and especially vegans — have lower zinc intakes and slightly lower blood levels of zinc than omnivores To maximize your intake, eat a variety of zinc-rich foods throughout the day.

These include whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds. Soaking nuts, seeds, and legumes overnight, eating enough protein , and consuming fermented foods, such as tempeh and miso, also seems to boost absorption Vegans unable to reach the zinc RDA should first focus on adding zinc-rich foods to their diets.

Those with low blood levels of zinc should consider taking a daily supplement. An iodine deficiency during pregnancy and early infancy can result in irreversible intellectual disability In adults, insufficient iodine intake can lead to hypothyroidism.

This can cause various symptoms, such as low energy levels, dry skin, tingling in your hands and feet, forgetfulness, depression, and weight gain The RDA for adults is mcg of iodine per day. Pregnant women should aim for mcg per day, while those who are breastfeeding are recommended to further increase their daily intake to mcg per day Iodine levels in plant foods depend on the iodine content of the soil in which they were grown.

For instance, food grown close to the ocean tends to be higher in iodine. The only foods considered to have consistently high iodine levels are iodized salt, seafood, seaweed, and dairy products, which pick up iodine from solutions used to clean cows and farm equipment.

Half a teaspoon 2. Vegans who do not want to consume iodized salt or eat seaweed several times per week should consider taking an iodine supplement.

Iodine plays an important role in your thyroid function and metabolism. Vegans not getting enough iodine from seaweed or iodized salt should consider taking an iodine supplement. That said, certain nutrient requirements may be difficult to achieve through diet and fortified foods alone.

All vegans who are unable to meet their dietary recommendations through diet alone should consider taking supplements. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.

Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat.

Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli.

L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood…. Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health.

Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits. They may have risks and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based 7 Supplements You Need on a Vegan Diet. By Alina Petre, MS, RD NL on October 15, How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Do not use this product if you are pregnant, breastfeeding or have a history of systemic lupus erythematosus.

Consult a health care practitioner prior to use if you have gallstones, a bile duct obstruction, stomach ulcers or excess stomach acid, undergoing hormone replacement therapy HRT or taking blood thinners or birth control medication. Consult a health care practitioner if symptoms persist or worsen.

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