Plant-Based Diets: Potential Nutritional Gaps And How To Fill Them

A plant-based diet can be a great way to increase your intake of fruits, vegetables, and whole grains, and can have a positive impact on your health and the planet. However, it's important to be mindful of potential nutritional gaps when cutting out certain foods or food groups. Here are some key nutrients that you may need to pay attention to when following a plant-based diet:

- Protein can be found in varying amounts in plant-based foods, with soy being an excellent high-quality plant-based protein source containing all the essential amino acids.

- Vitamin B12 is only found in animal-based foods, so vegans and vegetarians may need to include fortified foods or supplements in their diet.

- Calcium can be added to select foods and beverages or consumed naturally from plant-based sources such as tofu, edamame, and dark, leafy greens.

- Zinc is primarily found in animal-based sources but is also present in plant-based products like legumes, nuts, seeds, and soy products.

- Iron is available as heme iron (from animal sources) and non-heme iron (from plant sources). Heme iron is absorbed more efficiently, so adequate daily iron intake is important for plant-based diets.

- Vitamin D, also known as the sunshine vitamin, can be made by the body through sun exposure, but it can also be obtained from fortified food products or supplements.

By consuming a variety of whole plant-based foods and being mindful of these key nutrients, you can ensure that your plant-based diet provides all the essential nutrients your body needs.

Vitamin B12

However, vitamin B12 deficiency does not immediately manifest symptoms, and it can take a long time for issues to arise. Long-term, though, a lack of vitamin B12 can cause serious damage to the nervous system. It is especially critical that pregnant people ensure they are getting enough vitamin B12, as a deficiency can lead to neural tube defects, as well as long-term consequences in weight management and brain development for the unborn child, which can last into adulthood.

To ensure you are getting enough vitamin B12 on a plant-based diet, you can look for dietary sources that are fortified with the vitamin, such as cereals, soy milk, almond milk, rice milk, and meat alternatives made from plants. You can also take a vitamin B12 supplement, which are widely available in health food stores and pharmacies.

Unwashed organic produce may also contain vitamin B12, as it comes from the soil. Another source is mushrooms grown in vitamin B12-rich soil. The recommended daily intake of vitamin B12 is 2.4mcg, but supplements often contain much higher doses (250-2000mcg) because absorption is very low.

Calcium

Food Sources of Calcium

Supplements

If you feel that your calcium intake from food sources is insufficient, you can consider taking a calcium supplement. Calcium supplements are readily available and can help ensure you're getting enough calcium to support bone health. However, it's always a good idea to consult with a healthcare professional before starting any new supplement to ensure it's appropriate for your individual needs.

Bone Health and Fracture Risk

It's important to note that a well-planned plant-based diet should provide enough calcium to maintain bone health. However, some studies have suggested that individuals following a plant-based diet may have lower bone mineral density, which could potentially increase the risk of fractures. While the relationship between plant-based diets and fracture risk is not yet fully understood, it highlights the importance of ensuring adequate calcium intake through food sources or supplements.

Vitamin K2

While focusing on calcium intake, it's worth considering vitamin K2 as well. Vitamin K2 plays a role in bone health and may prevent blood clotting. It is produced by gut bacteria and can be challenging to obtain in sufficient amounts from food alone. Natto, a Japanese fermented soybean product, is an excellent plant-based source of vitamin K2. Other fermented foods like tempeh, kimchi, and sauerkraut also contain vitamin K2. Combining calcium-rich foods with vitamin K2 sources may help improve calcium absorption and support overall bone health.

Planning Meals

Transitioning to a plant-based diet may require some adjustments to ensure you're meeting your nutritional needs, including calcium. Planning your meals can help ensure you're including enough calcium-rich plant-based foods in your diet. Additionally, when making the switch, it's recommended to start slowly, gradually introducing plant-based meals or days into your routine to allow your body to adapt.

Zinc

• Legumes (beans, chickpeas, lentils)
• Soy (tofu, tempeh, edamame)
• Nuts (almonds, walnuts, pecans, cashews)
• Seeds (sunflower seeds, hemp seeds, chia seeds, pumpkin seeds)
• Whole grains (oats, whole grain pasta, quinoa, buckwheat)

While it is possible to get enough zinc from plant-based sources, it may be more challenging. Zinc is found in smaller amounts in plants, and it is also harder to absorb. Therefore, vegans should be mindful of consuming enough zinc-rich foods and preparing them in ways that improve absorption.

Some tips to improve zinc absorption include:

• Sprouting: Sprouting foods before cooking can reduce the amount of phytate, a compound that inhibits zinc absorption.
• Soaking: Soaking legumes and grains and then discarding the water can reduce phytate content.
• Fermentation: Fermenting foods can reduce phytate and improve zinc absorption.
• Leavening: Using yeast in bread-making reduces phytate content.
• Protein content: Adding more protein to a meal containing zinc may improve absorption.

In addition, cooking food can also reduce phytate content, although it is not as effective as the other methods mentioned.

While zinc supplements are not typically recommended for healthy vegans, those with certain life stages or medical conditions that increase zinc requirements (such as pregnancy or lactation) may need to consider supplementation if their needs cannot be met through diet. It is always best to speak to a healthcare professional before starting any supplements.

Iron

• Beans
• Lentils
• Peas
• Tempeh
• Cruciferous vegetables (such as broccoli)
• Whole grains
• Dried apricots
• Leafy green vegetables (such as spinach)
• Dried fruits
• Quinoa
• Soybeans
• Tofu
• Pumpkin seeds
• Cashews
• Almonds

Additionally, you can enhance iron absorption by combining iron-rich foods with vitamin C-rich foods. Vitamin C aids in the absorption of iron in the body. Some good sources of vitamin C include bell peppers, broccoli, citrus fruits, kiwi, mango, leafy green vegetables, tomatoes, and sweet potatoes. For example, you can make tacos with beans, tomatoes, and avocado, or oatmeal with blueberries and dried apricots.

The recommended daily intake of iron is 18 milligrams for premenopausal women and 8 milligrams for postmenopausal women and men. However, individual needs may vary, so it is always best to consult with a healthcare professional or a registered dietitian to ensure your specific iron needs are met.

Vitamin D

While sunshine is the best source of vitamin D, dietary sources are also available. Unfortunately, there are very few foods that naturally contain vitamin D, and even fewer plant-based sources. One excellent plant-based source is mushrooms exposed to controlled UV light. Additionally, some fortified foods, such as plant-based milk, cheese, cereals, and orange juice, can provide vitamin D.

If you are unsure about your vitamin D levels, it is recommended to consult your healthcare provider, who can check your levels and advise if supplementation is necessary. Supplementation may be warranted if your levels are below 50 nmol/L.

It is important to note that a well-planned and balanced plant-based diet can be healthy and provide various health benefits. However, care should be taken to ensure adequate intake of all essential nutrients, including vitamin D.

Frequently asked questions