Leena Watts
Plant-based diets are a great way to increase your intake of fruits, vegetables, and whole grains, and they have been linked to multiple health benefits. However, it's important to be mindful of potential nutritional deficiencies. Here are some key nutrients that may be missing in a plant-based diet: vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium, and zinc. Vitamin B12, for example, is found primarily in animal-based foods, so vegans and vegetarians are at a higher risk of deficiency. Vitamin D can be obtained through sun exposure, but it's also found in animal-based foods, making it more challenging for those on plant-based diets to get adequate amounts. Omega-3 fatty acids, especially EPA and DHA, are predominantly found in certain algae and animal foods. Iron, in its heme form, is also more readily absorbed from animal sources. Calcium and zinc, while present in some plant-based foods, are also more abundant in animal products. A well-planned plant-based diet can include a variety of nutrient-rich foods and supplements to ensure adequate intake of these essential nutrients.
| Characteristics | Values |
|---|---|
| Vitamin B12 | Found in animal-based foods, fortified plant-based foods, and supplements |
| Vitamin D | Found in animal-based foods, fortified plant-based foods, supplements, and produced by the body through sun exposure |
| Calcium | Found in dairy, fortified plant-based foods, and some plant-based foods like tofu and broccoli |
| Zinc | Found in animal-based foods, plant-based foods like legumes, nuts, seeds, and soy products |
| Iron | Found in animal-based foods and plant-based foods like tofu, lentils, beans, and cereals |
| Omega-3 Fatty Acids | Found in fish, fish oil, and microalgae; can be converted from ALA found in plant-based foods like flaxseeds, chia seeds, and walnuts |
| Protein | Found in varying amounts in plant-based foods; soy is a high-quality plant-based protein |
What You'll Learn
Vitamin B12
Some plant foods naturally contain trace amounts of bioactive vitamin B12, including nori seaweed and tempeh. However, these sources do not provide enough vitamin B12 to meet the recommended daily intake.
If you are following a vegan diet, it is important to supplement with a vitamin B12 supplement to ensure you are getting enough of this important nutrient. The recommended daily intake of vitamin B12 is 2.4 mcg, but you will see supplements with doses ranging from 250 to 2000 mcg as the absorption rate is very low.
If you are unsure whether you are getting enough vitamin B12, it is a good idea to consult with a healthcare professional who can advise you on the best course of action to ensure you are getting enough of this important nutrient.
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Vitamin D
The best plant-based source of vitamin D is mushrooms that have been exposed to controlled UV light. Vitamin D2, the type of vitamin D found in plants, is present in small amounts in certain types of mushrooms. Research has shown that mushrooms exposed to ultraviolet light during growth may contain about 450 IU per 100-gram serving.
Other plant-based sources of vitamin D include fortified foods such as orange juice, soy milk, almond milk, and rice milk. However, it is important to check the labels, as not all brands of these products are fortified with vitamin D.
In addition to dietary sources, vitamin D supplements can help boost intake. It is recommended to take vitamin D supplements with a meal to enhance absorption, especially with foods high in fats like avocados, nuts, and seeds.
Public health authorities in the UK recommend that everyone take a vitamin D supplement from October to March to maintain sufficient vitamin D levels. This recommendation is especially important for certain groups, including young children, people who don't go outside regularly, those who cover most of their skin when outside, and people with dark skin.
Exposing your skin to sunlight is another way to increase your body's natural vitamin D production. For most people, spending 10 to 30 minutes in the sun three times a week is sufficient. However, it is important to limit sun exposure to prevent skin damage, sunburn, and increased risk of skin cancer.
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Iron
There are two types of iron: heme and non-heme. Heme iron is found in animal-based sources and has high absorption rates. Non-heme iron is found in plant-based sources and has lower absorption rates compared to heme iron. However, vegetarians who eat a variety of plant foods are not at any greater risk of iron deficiency than those who eat meat. This is because, when iron stores are low, the body will absorb more non-heme iron from plant foods.
Some of the best plant-based sources of iron include:
- Legumes (such as beans, peas, and lentils)
- Dark green vegetables
- Wholegrain or fortified products
- Nuts and seeds
- Dried fruits
To maximize iron absorption, it is recommended to combine high-iron foods with foods that are high in vitamin C, such as bell peppers, broccoli, citrus fruits, kiwi, mango, leafy green vegetables, tomatoes, and sweet potatoes. In addition, soaking beans for 24 to 48 hours before cooking can reduce the amount of phytic acid, a nutrient that can bind to iron and make it less available for absorption. It is also advisable to limit the consumption of tea, coffee, cocoa, and red wine, as these can reduce the absorption of non-heme iron from plant-based foods.
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Calcium
While dairy products are often considered the main source of calcium, this mineral is naturally present in many plant-based foods. A varied, well-balanced plant-based diet that includes vegetables, fruits, legumes, whole grains, nuts, and seeds can provide sufficient calcium.
- Soybeans and foods made from soybeans, such as tofu, tempeh, and natto
- Beans, peas, and lentils
- Nuts, especially almonds
- Seeds and their butters, such as tahini (made from sesame seeds) and chia seeds
- Grains, such as amaranth and teff
- Seaweed, such as wakame and kelp
- Dark, leafy greens and cruciferous vegetables, such as spinach, turnip greens, mustard greens, collard greens, broccoli, and kale
- Fruits, such as raw figs, oranges, blackcurrants, blackberries, and raspberries
- Fortified foods and drinks, such as plant-based yogurts, cereals, and plant milks
- Blackstrap molasses
It is important to note that the absorption of calcium from plant sources can be affected by the presence of oxalates and phytates, which inhibit the absorption of this mineral. However, blanching, soaking, and sprouting are effective ways to reduce the number of oxalates and phytates in plant-based foods, thereby increasing the absorption of calcium.
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Zinc
The recommended daily zinc intake for adults in Canada and the United States is 11 milligrams for men and 8 milligrams for women. However, vegans may require up to 50% more zinc due to the lower bioavailability of zinc in plant-based diets. This would mean a daily intake of about 16 milligrams for men and 12 milligrams for women.
While some studies have shown that vegans meet the general recommended daily requirements for zinc, others have found that many vegans may have inadequate zinc intakes when compared to the adjusted recommendations. Blood levels of zinc in vegans are also typically lower than in meat-eaters, although they usually remain within the target range.
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Frequently asked questions
Nutrients that are missing in a plant-based diet include vitamin B12, vitamin D, and iron. Vitamin B12 is found primarily in animal-based foods, while vitamin D can be obtained through sun exposure or animal-based foods. Iron, particularly heme iron, is also more readily available in animal products.
Vitamin B12 can be obtained through fortified foods such as cereals, plant-based milk, and nutritional yeast, as well as supplements. Natural sources include nori seaweed and tempeh, a fermented soy product.
Iron can be found in plant-based foods such as beans, lentils, cruciferous vegetables, whole grains, dried fruits, and leafy greens. Combining iron-rich plant foods with vitamin C can enhance iron absorption.
