PLANT BASED: AM I GETTING EVERYTHING I NEED?

Eating a healthy diet is much more than just eating healthy foods. It’s important to account for the nutritional adequacy of a diet, especially when entire food groups are omitted. While benefits of a plant based diet are well-known, there still are several nutrition considerations worth addressing. Certain nutrients are found mostly in animal derived foods, so it’s important for plant based eaters to know the best food sources, and when supplementation may be beneficial.

V I T A M I N  B 12  :  found in meat, poultry, eggs, dairy, fish

plant sources fortified foods like non-dairy milk, cereals, nutritional yeast, tempeh, spirulina, chlorella, nori

Since plants do not naturally make or store this vitamin, plant foods are not considered a reliable source of vitamin B 12 therefore additional supplementation is advised vegetarians, especially strict vegans.

V I T A M I N  D  : found in beef liver, fatty fish, egg yolk, fortified milk and yogurt

plant sources  fortified foods i.e. non-dairy milk and yogurt, orange juice, breakfast cereals; mushrooms 

Although we have the ability to produce vitamin D from sun exposure, it’s generally not recommended to rely on this source because 1) risk of skin cancer and 2) our ability to produce and absorb it depends on a number of variables (skin pigmentation, season, latitude, digestive conditions). It is recommend to obtain adequate vitamin D through food and additional supplementation to maintain healthy levels in our blood. 

I R O N  :  clams, oysters, beef, pork, chicken, turkey, eggs

plant sources fortified cereals, bran flakes, oatmeal, cream of wheat, soybeans soy milk, tofu, beans, lentils, rice, spinach, kale, raisins, dried apricots, brussels sprouts, almond, pistachio, cashew, brazil nut, walnut, pumpkin seeds, whole wheat bread

Pair with foods rich in vitamin C to enhance absorption. Fun fact- cooking with iron pots/pans may add iron to food but it’s not a reliable source. Iron absorption varies depending on  individual iron status and adaptation to absorbing non-heme iron.

C A L C I U M  :  dairy milk, yogurt, cheese, canned salmon and sardines

plant sources broccoli, watercress, bok choy, dark leafy greens, fortified grains & orange juice, beans, chickpeas, edamame, tofu, figs, hazelnut, almond, sesame seed, tahini

For vegans who completely avoid dairy and fish, be extra conscientious of consuming plant sources of calcium regularly in addition to taking in adequate vitamin D, as it’s needed for calcium absorption. Additional supplementation may be necessary for those unable to obtain adequate amounts through diet. Excessive sodium intake, including highly processed foods and red meat, can increase calcium excretion via kidneys, thus it’s advised to limit intake of these foods especially if calcium intake is low. 

Z I N C :  oysters, seafood, meat, poultry

plant sources beans, peas, lentils, tofu, tempeh, nuts, oatmeal, wheat germ, fortified cereals, nutritional yeast

Vegan diets are typically higher in foods containing phytate, which inhibits zinc absorption. Sprouted beans, grains, nuts, seeds and leavened whole grain breads offer greater bioavailability of zinc.

O M E G A  3s  :  wild caught seafood, fatty cold water fish-mackerel, herring, salmon, anchovies, sardines, algae (DHA/EPA)

plant sources (ALA) walnuts, ground flaxseed, chia seed, hempseed and their oils and derived beverages, spinach, kale, Brussels sprouts, soybeans

Adequate intake is linked with prevention a numerous chronic diseases, including heart disease, stroke, diabetes, joint disease and especially important for fetal growth and brain development (oh hey, pregnant and breastfeeding mamas!) In order to obtain adequate amounts from diet, incorporate both plant and marine food sources into your daily diet. With the mounting evidence on the benefits of omega 3s, additional supplementation would be prudent. For strictly vegan diets, an algae-based DHA supplement is an option.