'Meeting nutrient needs on a plant-based diet'

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"Adopting a plant-based diet is becoming increasingly popular, and whether you're looking to reduce your meat intake or fully embrace a diet rich in fruits, vegetables, legumes, and whole grains, there are a few nutrients you should pay attention to, such as:

Calcium:

If you're a vegetarian, you can find abundant calcium in dairy products such as low-fat, plain yogurt. However, if you are moving toward a vegan diet, you can find plant-based sources of calcium such as fortified plant-based milk, tofu processed with calcium, cruciferous vegetables (for example, broccoli and cauliflower), and pulses (beans, peas, and lentils). Try to get two or three servings per day of calcium-rich plant foods.

Vitamin D:

The sunshine vitamin may be obtained through regular exposure to sun (about 5 to 30 minutes a couple of times per week); fortified foods like orange juice, dairy products, or plant-based milk; oily fish such as salmon and tuna; and mushrooms exposed to light.

Vitamin B12:

This vitamin cannot be obtained naturally in a diet without animal foods. If you don't eat meat, dairy products, or eggs, you will need to take a daily supplement, or consume foods fortified with B12 consistently. Even vegetarian diets fall short on B12. 

Iodine:

This mineral is found mainly in fish, dairy products, eggs, and chicken. It's also found in plant foods, but content varies widely. Some types of seaweed contain high levels of iodine, and so does iodized salt. People on vegan diets have been found to fall short of this nutrient and may need a supplement. 

Zinc:

Beans, nuts, whole grains, and a variety of other whole-plant foods contain this mineral. Zinc from plant sources is less easily absorbed. While it's possible to meet your needs on a balanced diet, you may consider a supplement if your intake of zinc-containing foods such as shellfish, eggs, pulses, and grains is limited.

Iron:

This mineral is found in fish, eggs, dairy products, and many plant foods, such as beans, lentils, and grains. Vitamin C intake (high in fruits and vegetables) enhances the absorption of iron, which tends to be lower in plant sources of iron." 

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Please note

Articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Do check with your Doctor/health care team on the daily amount recommended for you with regard to each nutrient as amounts can vary dependent on age, health issues, where you live etc. Before taking any supplements it is always advisable to first consult with your Doctor/health care team.

If you have any concerns about your general health, you should contact your Doctor/medical provider. If you may have any food allergies, or underlying health issues these must always be taken into account, and if you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan