‘The best way to ensure a regular supply of vitamin D is to spend sufficient time outdoors in the sunshine lovingly tending your vegetables’

Vegan grown food will provide all we need for good health, providing care is taken with one or two of the aspects mentioned in this article. I will look at each essential nutrient in turn and point out the best crops to grow to ensure a good supply.

 

Vitamin A (Retinol)

Vitamin A is found only in animal foods. However, beta-carotene, which is converted into vitamin A in the body, is found in abundance in many kinds of fruit and vegetables. The best sources of beta-carotene are orange-coloured and dark, green leafy vegetables such as carrots, sweet potatoes, spinach, cabbage, kale and parsley. These all grow well in the UK, except for sweet potatoes, which can be more problematic. Fruits such as apricots, peaches, nectarines and orange-coloured melons are also high in beta-carotene and varieties now exist that should produce a reasonable crop in a temperate climate.

B Vitamins 

These are mainly involved in the release of energy from food and include:

Thiamine (B1)
Thiamine is one of the most important B vitamins and deficiency can lead to muscle, digestion and nervous system problems. To ensure a good supply, grow and consume plenty of peas, potatoes and Brussels sprouts. Hazelnuts also contain appreciable amounts of this vitamin and if the local climate is favourable, you could try planting some sweet potatoes, such as the variety T65, or some soya beans, which are also good sources.

Riboflavin (B2)
Peas, sweet potatoes, Brussels sprouts, hazelnuts, mushrooms and almonds are the best sources of this vitamin. Similarly Niacin (B3) is present in peas, apricots, hazelnuts and mushrooms.

B6
Good sources of B6 are sunflower seed kernels, potatoes and hazelnuts, but it is present in small amounts in most green and root vegetables and in peas.

Folate
Folate is required for the metabolism of certain amino acids and is needed in conjunction with vitamin B12 for the formation of healthy red blood cells. Deficiency of vitamin B12 and/or folate can lead to the development of the condition known as megaloblastic anaemia, where the red blood cells enlarge and the spinal cord degenerates irreversibly. Good sources of folate include green leafy vegetables such as kale, spring greens and Brussels sprouts and beetroot, asparagus, hazelnuts and beans/pulses. Wheat is also a rich source if you have enough room to grow some.

B12
Bacteria that live in animals make vitamin B12 and some people might be able to produce sufficient B12 themselves from bacteria living in their intestines.  However, a regular and reliable supply of this vitamin is crucial in order to maintain a healthy nervous system and for the formation of healthy red blood cells. B12 is stored in the liver, but ‘intrinsic factor’, produced by the stomach, is required in order for it to be absorbed properly. Home-grown fruit and vegetables do not contain B12 unless they have surface traces of B12-producing bacteria when they have not been thoroughly washed (this could be how early humans ingested the vitamin). If the idea of eating improperly washed vegetables does not appeal to you, then you might wish to take a daily supplement of this important vitamin instead.

Vitamin C
Vitamin-C-rich fruit and vegetables are generally easy to grow in the UK. Good vegetable sources of vitamin C include Brussels sprouts, kale, cabbage, broccoli, cauliflower, parsley, peppers and potatoes, and tomatoes also contain useful amounts. Vitamin-C-rich fruits include blackcurrants, strawberries, goji berries and rose hips (used to make tea). Growing a hardy, vitamin-C-rich kiwi fruit in a sunny position might also be possible in some areas of the UK.

Vitamin D
The main source of this nutrient for both vegans and omnivores is sunshine, and the best way to ensure a regular supply of vitamin D is to spend sufficient time (about 15 mins/day) outdoors in the sunshine lovingly tending your vegetables! However, take sensible precautions against sunburn if spending a longer time outdoors in bright summer sunlight. In winter months the sunlight is not strong enough to supply vitamin D in temperate climates, but the vitamin is stored in body fat for several months. Many people prefer to take a supplement during the winter months, or to use vitamin D2 fortified foods such as vegan margarine or soya milk.

Vitamin E
Nuts and seeds are high in vitamin E. Why not plant some giant sunflowers to brighten up your garden or allotment and to provide you with a plentiful supply of seeds for your own consumption? Hazelnuts also grow well in the UK and an almond tree can be worth planting in warmer areas of the UK.

Vitamin K
This vitamin is necessary for normal blood clotting. Plant plenty of green leafy vegetables such as cabbage, kale, cauliflower, spinach and broccoli for a good supply. Soya beans are another good source, but are harder to grow in the British climate.

Essential Minerals

Calcium
For strong bones and teeth, grow and eat plenty of leafy green vegetables such as broccoli, Brussels sprouts, collard greens, spring greens, kale, spinach, turnip greens and cabbage. Calcium-rich parsley is easy to grow and sunflower seeds and walnuts contain a useful amount of this mineral. Amaranth and the dried beans of white seeded runner beans such as Emergo or Czar are also high in calcium. Soya beans and chickpeas will supply calcium, but might not be very high yielding in the British climate. Figs are another good source of calcium and can be grown in pots and trained up a wall in a sheltered sunny position in many parts of the UK. If your climate is right, then plant an almond for a supply of calcium-rich nuts!

Magnesium
Magnesium is not usually deficient in the vegan diet, being present in cereals and all green vegetables. Oats and other whole grains are a good source, along with almonds and walnuts.

Iron
Good non-animal sources of iron include parsley, peas, potatoes and green leafy vegetables such as Brussels sprouts. Raspberries are surprisingly high in iron, and currants (both black and red), figs, peaches, apricots and sunflower seeds contain useful amounts of this important trace mineral. It is a good idea to consume iron rich foods together with vitamin-C-rich foods for better iron absorption. Iron deficiency can lead to anaemia.

Selenium
The soil in the UK soil tends to contain relatively little selenium and consequently the plants grown in it will have reduced levels. Mainly found in nuts and seeds, grains and in mushrooms, selenium acts as an antioxidant in the body and is also important for immune function.

Zinc
Zinc is mainly found in whole grains and nuts such as almonds and walnuts, but peas and parsley will also provide useful amounts. The amount of zinc contained in the soil influences plant content. Zinc is required for growth, immune function, wound healing and is also found in our bones.

Iodine
Iodine is required by the thyroid gland to make hormones and is present in sea salt and in edible seaweed. Plants seem to thrive when a supplement of seaweed meal is sprinkled on the soil around them, or when they are fed with a liquid seaweed extract. But how much of the iodine from the seaweed meal/extract actually passes into the plant and then into humans when the plant is consumed is uncertain. So if your soil is low in iodine it might be a good idea to supplement your diet occasionally by adding a teaspoon of kelp to your food. Deficiency can lead to thyroid dysfunction and other metabolic problems.

Protein
The best vegan sources of protein are pulses, grains, nuts and seeds. Grains are not very easy to grow on a small scale, but could be planted if enough land is available. Suffolk Herbs offers a selection of ancient grain crops including quinoa, barley and wheat, packaged for small-scale growing.  

Pulses such as peas and beans are easily grown in the UK.  Plant several varieties of peas such as wrinkled and round varieties, mange tout and sugar snap and make regular sowings to ensure a constant supply. Packets of marrow fat peas can be purchased cheaply from grocery stores and when planted often germinate. Broad beans, runner beans and French beans do well in the British climate and I have also grown field beans for my own consumption. Try growing some of the more unusual/heirloom varieties of drying beans such as pea beans, the excellent Barlotta Lingua Di Fuoco, Soissons, Cannellino and Canadian Wonder. As an experiment, you could try planting some soya beans, chickpeas or whole green lentils, however, the yield from these crops will probably be lower than from the more traditional UK varieties of legume. As mentioned earlier, giant sunflowers can be planted to produce seed heads. With reference to nuts, hazelnuts, cobnuts or filberts are probably the most reliable nuts to plant in the UK, but you could try walnuts, sweet chestnuts or almonds if you have room for a larger tree. And don't overlook leafy green vegetables because these are surprisingly rich in protein!

Fibre
A high intake of dietary fibre reduces the risk of developing constipation and diseases such as bowel cancer and diverticular disease. Particularly good sources of fibre include peas and beans, sweet corn, parsley, raspberries, blackcurrants and blackberries. You shouldn't be short of fibre though, providing you consume a variety of different grains, pulses, fruit and vegetables each day, leaving the skins on wherever possible.

Essential fatty acids

Linoleic (omega 6) and alpha-linolenic (omega 3) fatty acids are two Essential fatty acids that have to be obtained from our diet. Vegans are not likely to be deficient in omega 6, which is found in grains, nuts and seeds such as hemp seeds. The best vegan sources of omega 3 fatty acids are flaxseeds and walnuts, but hemp seeds also supply omega 3s.

Finally, don't forget that sprouting seeds such as peas and sunflower seeds greatly increases their nutritional value. It is also worth considering the way you plant your crops because some combinations are good nutritionally as well as being good for the plants. For example, you could try planting complementary crops such as giant sunflowers, sweet corn, runner beans and squashes together in the same bed.

Suppliers:

Suffolk Herbs: http://www.suffolkherbs.com (Tel: 01376 572456).

For more information, recommended amounts etc, consult a reputable book such as Plant Based Nutrition and Health by Stephen Walsh available from the VON Shop (follow PDF link) and contact your country’s Vegan Society with any queries about nutrition.

This article was first published in Growing Green International No.25 in Summer 2010