Recomendações de nutrição para veganos

1) Vitamina B12

Escolha uma das seguintes opções (1–4):
  • 2,5 µg duas vezes por dia (alimentos fortificados com vitamina B12 ou um suplemento) (5–12)
  • 10–50 µg por dia de um suplemento (6, 10–15)
  • 2000–2500 µg por semana de um suplemento (7, 11, 12, 16–18)


2) Cálcio

É recomendado consumir pelo menos 600 mg de cálcio diariamente (2, 19–28). No entanto, na maioria dos países a recomendação de cálcio é em torno de 1000 mg. Essa quantidade maior pode ser melhor para proteger os ossos. Portanto, é aconselhável consumir cerca de duas porções da lista a seguir por dia. 
  • 1 xícara de leite vegetal (como leite de soja) enriquecido com cálcio (consulte a etiqueta, se ele contém 120 mg em 100 ml, como o leite de vaca) (3, 23, 28–31)  
  • 300 mg de cálcio de outros alimentos enriquecidos (por exemplo, suco, aveia, iogurte de soja, etc.) (23,28,30,32)
  • 1 ou 2 copos de um dos seguintes vegetais de folhas verdes (cozidos):
    • pak-choi (bok choy; Brassica rapa chinensis)
    • couve-de-folhas (couve-tronchuda; Brassica oleracea acephala sabellica; em Inglês: kale)
    • couve-galega (couve-portuguesa, couve-folha, berça; Brassica oleracea viridis; em Inglês: Collard greens/Spring greens)
    • grelos (Brassica rapa rapa; comum na Galiza e em Portugal; em Inglês: broccoli raab)
    • brócolis (23, 28, 31)
  • 2 ou 3 xícaras de repolho-chinês (Brassica rapa pekinensis; com folhas de cor clara; em Inglês: Napa cabbage)
  • 1 xícara de tofu feito com cálcio (23, 28–31) 
  • água mineral (ou água da torneira) com um elevado teor de cálcio (testado) que proporciona pelo menos 300 mg de cálcio diariamente (33, 34)
  • ½ copo de figos secos + 3 laranjas (23)


3) Vitamina D

No verão:
  • 15–30 minutos de sol por dia ou mais tempo vários dias por semana (sem protetor solar, com o rosto e os mãos ou uma parte equivalente descobertos)
ou
  • um suplemento (como no inverno). Não evite o sol completamente.

No inverno ( “inverno de vitamina D”):
  • ~25 µg (~1000 UI) de vitamina D por dia de um suplemento (2, 3, 23, 28, 43–50), embora este não seja estritamente necessário, se você toma muito sol e se você vive em um lugar onde o “inverno de vitamina D” não existe ou dura apenas dois ou três meses.
O “inverno de vitamina D”:
  • Entre 35° de latitude norte e 35° de latitude sul (todo Brasil, América Central, a maior parte da América do Sul, Angola): Não há nenhum inverno de vitamina D (51). Pode-se produzir vitamina D na pele durante todo o ano.
  • Entre 35° e 40° de latitude norte (Lisboa): dezembro e janeiro
  • Entre 40° e 50° de latitude norte (Norte de Portugal, Nova Iorque): novembro a fevereiro
  • Acima de 50° de latitude norte (Londres): outubro a março (ou até mais)
  • Entre 35° e 40° de latitude sul: junho e julho
  • Entre 40° e 50° de latitude sul: maio a agosto
  • Abaixo de 50° de latitude sul: abril a setembro (ou até mais)


4) Iodo

Escolha uma das seguintes opções (2, 3, 45, 52-60):
  • 100–200 μg por dia de um suplemento
  • algas como nori ou wakame, várias vezes por semana
  • sal iodado (1 colher de chá de sal iodado contém aproximadamente 40–240 μg de iodo, dependendo do país e da marca.) (61–63) Evite a ingestão excessiva de sal.


5) Ácidos graxos ômega-3

Escolha uma das seguintes opções ou uma combinação del a s todos os dias (19, 30, 64–69). Os seguintes valores são recomendações para homens que costumam comer mais calorias. Um pouco menos é suficiente para mulheres.
  • ~10 nozes (20 metades, ~40 g) (Juglans regia) (64)
  • 1–2 colheres de chá de óleo de linhaça (64)
  • 2 colheres de sopa de linhaça moída (64, 70, 71)
  • 1–2 colheres de sopa de sementes de chía (69, 72–74)
  • 1–2 colheres de sopa de óleo de cânhamo (64)
  • ¼ de xícara de sementes de cânhamo ou 1–2 colheres de sopa de sementes de cânhamo descascadas
  • 2–3 colheres de sopa de óleo de canola (colza) (64)
Opcionalmente:
Divida em duas as quantidades recomendadas acima e use um suplemento de DHA.
  • 200–300 mg de DHA a cada dois ou três dias (ou todos os dias, se preferir) (64, 67–69, 75–77)


6) Ferro

A solução mais simples para obter ferro suficiente é: legumes (26, 78, 79).

Conselhos adicionais:
  • O consumo de vitamina C, juntamente com alimentos, aumenta a absorção de ferro de alimentos vegetais (78, 80-83).
  • Beber café ou chá durante as refeições reduz a absorção de ferro (80–84).
  • Cozinhar um molho ácido, como por exemplo, molho de tomate, em uma panela de ferro fundido aumenta a quantidade de ferro no molho (83–86).


7) Zinco

A solução mais simples para obter zinco suficiente é comer legumes, nozes e sementes (2, 30, 87, 88).


8) Selênio

Escolha (somente) uma das seguintes opções (45, 89–91):
  • 1–2 castanhas-do-Pará (Bertholletia excelsa) (92–95)
  • 50–60 μg por dia de um suplemento (selenomettionina) (92, 95–100)
  • Para veganos no Canadá, EUA e Venezuela os cereais e outros alimentos vegetais já fornecem muito selênio sem ter que comer castanhas-do-Pará (101–104).


9) Vitamina A

Inclua muitos vegetais de cor laranja, vegetais verdes e frutas de cor laranja em sua dieta (3, 45, 105).


10) Proteína

Inclua na sua dieta diária alimentos ricos em proteínas e ricos em aminoácido lisina. A recomendação para obter quantidades abundantes de proteína é quase a mesma que para ferro e zinco: comer legumes, cereais integrais, nozes e sementes (3, 106–108). Coma calorias suficientes.




Estilo de vida vegano e saudável →



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