All diets have nutrients in abundance and some that require more thoughtful planning. A whole food plant-based diet tends to be lower in certain nutrients, so it is crucial to know what these nutrients are and how to plan your diet to avoid deficiencies. Most nutrients can be obtained through the diet, except for vitamin B12, which should be supplemented. If you have been following a vegan or plant-based diet for some time, I recommend testing your nutrient levels, especially if you haven’t been paying enough attention to your dietary choices or are mainly eating ultra-processed foods. The key nutrients to focus on are B12, calcium, iodine, zinc, vitamin D, iron, selenium, and omega-3 fats. I will write more detailed blogs about each of these nutrients and testing options, but for now, here are the basics that everyone on a plant-based diet should know.
Vitamin B12
This vitamin, in its active form, is only found in animal products. Deficiency symptoms include fatigue, cognitive decline, numbness and tingling in hands and feet, infertility, cardiovascular issues, and visual disturbances. To maintain the right levels of B12, you should supplement either daily (50-250mcg) or weekly (2000-2500mcg). Another option is to consume three servings of B12-fortified foods (1.5mcg or more per serving) throughout the day.
Calcium
Consuming the recommended amount of calcium on a plant-based diet is achievable, especially with the help of fortified foods like plant milks or calcium-set tofu. Good sources of calcium include green leafy vegetables, cruciferous vegetables, broccoli, oranges, and beans. Adding almonds, tahini, and a splash of blackstrap molasses to your breakfast oat bowl will significantly increase your calcium intake.
Iodine
Although we only need trace amounts of iodine, it is essential for many bodily functions. Deficiency is not uncommon and is on the rise, particularly among vegans. The best plant sources of iodine are sea vegetables like nori, wakame, and dulse and kelp. Kelp contains variable amounts of iodine and can easily lead to an overdose, so it is better to avoid it. If you do not like the taste of sea vegetables, as an alternative you can consume iodised salt or take a supplement of 150mcg daily. Testing your iodine levels is highly recommended, and working with a professional is necessary if a deficiency is found.
Zinc
Deficiency symptoms include hair loss, impaired immunity, loss of taste and appetite, and mood disorders. Ensure you consume plenty of zinc-rich foods like legumes and nuts, and focus on preparation methods like soaking, sprouting, fermenting, and proper cooking to enhance bioavailability.
Vitamin D
Our bodies synthesise vitamin D when we get enough sun exposure. Some people have a genetic disposition to a slower rate of vitamin D production, which can lead to deficiency. Symptoms include a weakened immune system, low mood, depression, and musculoskeletal issues. Low levels are also linked to cancer and autoimmune conditions. Aim for up to 20 minutes of sun exposure daily in the summer months (avoid peak sun hours). In winter, supplement with D3 (1000-2000 IU daily), considering your weight, age, location, and sun exposure. Testing levels twice a year is recommended.
Iron
Iron deficiency is the most common deficiency worldwide and can lead to anaemia. Symptoms include dizziness, fatigue, feeling cold, hair loss, impaired cognitive function, and paleness. Focus on getting good amounts of iron-rich foods like legumes, whole intact grains, greens, and beets. Pairing iron-rich foods with vitamin C sources enhances absorption. Avoid tannin- and polyphenol-rich products like coffee, tea, and chocolate around meals to maximise iron absorption.
Selenium
This mineral is crucial for healthy DNA and thyroid hormone production. Deficiency can cause depression, anxiety, impaired thyroid function, weak immunity, inflammation, and reproductive issues. Excess selenium can also cause problems, so the best way to get enough is through food sources by consuming a diverse range of plant foods. One to two Brazil nuts per day can provide sufficient selenium. If you cannot eat nuts, include foods like whole wheat, oats, chia seeds, tofu, barley, or tahini.
Omega-3
These essential fats need to be consumed through diet or supplementation. The best plant sources are flaxseed (ground), chia seeds, walnuts, hemp seeds, and green leafy vegetables. It is important to avoid over consuming omega-6 fats, as this can affect omega-3 levels. Minimise refined seed oils and ultra-processed foods and focus on whole food sources of omega-3. Supplementing with EPA and DHA is an option, but levels depend on the individual.