11 Micronutrients You Need for a Vegan Diet

Did you know there are now an estimated 600,000 vegans in the UK and over 500,000 people have pledged to go vegan with Veganuary this month – that seems incredible considering just five years ago it was still a niche interest; and over 13 years ago, when I switched from vegetarian to vegan, it was barely even talked about.

So whether vegan living is part of your day to day or you’re just trying it out, one thing is for sure and that’s nutrition is key. Getting the balance right is super important because once you’ve knocked meat, fish and dairy out of your diet, it could be quite easy to end up with a nutritional deficiency.

B12 for example, is only found in meat, fish and dairy so experts emphasise how important it is to supplement this for optimum energy as well as brain and neurological health. Keeping on top of what you eat, exploring new foods and ways to substitute animal ingredients and eating a wide variety of foods (to get a wide range of nutrients) is a big part of being vegan – and for me, it’s what makes it interesting and creative.

Here, Jenny Carson, BSc, MRES, Nutritionist and Technical Supervisor at Viridian Nutrition reveals the nutrients deficient or are at very low levels in the vegan diet and why they’re important. Hope this inspires you to take an active and curious interest in your vegan adventures!

For more tips and inspirations, follow me on Instagram @YanarFitness and share your vegan stories.

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How I lost weight for a weightlifting competition (by eating more carbs)

When I signed up for Southern Masters WL competition (at Bethnal Green Weightlifting Club) I had six weeks to lose 3kg. Olympic lifting is a weight-class sport and in my first competition in May, I competed in the 55kg category and I intended to do the same this time. 

On the one hand 3kg doesn’t sound like very much but on the other, I didn’t want to crash diet or do any potentially dangerous dehydration methods that would my jeopardise my lifting performance, both on the day and in the run up in training.

In the months after May’s comp (Essex Weightlifting Club Open Series) my weight had crept up, mainly through a habit of unlimited portions of peanut butter and nuts (seemed so healthy and innocent at the time!) so by August I was a clear 58kg, and now that meant a 3kg cut.  

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