Brenda Khan
Plant-based diets are an excellent way to increase your intake of fruits, vegetables, and whole grains. However, it is important to be mindful of potential nutrient deficiencies. Some key nutrients that may be lacking in a plant-based diet include vitamin B12, vitamin D, iodine, iron, calcium, and zinc. Vitamin B12, for example, is found almost exclusively in animal-sourced foods, so vegans may need to supplement their diet or consume fortified foods. Iron deficiency is also common in plant-based diets due to the lower absorption of non-heme iron found in plants. Similarly, vitamin D3, which is more effective at raising vitamin D levels than its plant-based counterpart, is derived from animal products. Iodine, primarily found in seafood, and zinc, with high concentrations in animal-based sources, are also important considerations. Calcium, while found in some plant-based sources, may require supplementation to meet daily requirements. Overall, a well-planned plant-based diet that includes a variety of nutrient-rich whole foods can help ensure adequate nutrition and prevent potential deficiencies.
Nutrients Missing in a Plant-Based Diet
| Characteristics | Values |
|---|---|
| Vitamin B12 | Found in animal-based foods, fortified plant-based foods, and supplements |
| Calcium | Found in dairy products, fortified plant-based milk, tofu, cruciferous vegetables, and pulses |
| Vitamin D | Found in sunlight, fortified foods, oily fish, and mushrooms exposed to light |
| Iodine | Found in fish, dairy products, eggs, chicken, seaweed, and iodized salt |
| Zinc | Found in beans, nuts, whole grains, shellfish, eggs, pulses, and grains |
| Iron | Found in fish, meat, eggs, beans, lentils, grains, dried fruits, and green leafy vegetables |
| Vitamin K2 | Found in natto, tempeh, kimchi, and sauerkraut |
| Omega-3 fatty acids | Found in flax meal, chia seeds, hemp seeds, walnuts, and plant-based supplements |
| Creatine | Found in animal foods and supplements |
| Carnosine | Found in animal-based foods and beta-alanine supplements |
| Taurine | Found in animal-sourced foods and synthetic supplements |
| Vitamin A (Retinol) | Found in animal products such as beef liver, dairy, and eggs |
| EPA and DHA | Found in certain algae, animal foods, and supplements |
What You'll Learn
Vitamin B12
To ensure sufficient vitamin B12 intake, vegans can opt for vitamin B12 supplements, which are generally safe even in larger amounts. These supplements usually contain cyanocobalamin, a synthetic form of B12 that the body converts into more natural forms. However, studies suggest that methylcobalamin, the B12 version naturally found in foods, may be better retained in the body. Fortified plant-based foods, such as cereals, soy milk, almond milk, rice milk, and meat alternatives, can also help boost vitamin B12 levels.
Additionally, some plant foods naturally contain trace amounts of bioactive vitamin B12. Nori seaweed, a type of marine algae, is considered the most suitable source of vitamin B12 for vegans, although it does not provide sufficient amounts on its own. tempeh, a fermented soy product, and nutritional yeast are other plant-based sources of vitamin B12. Consuming a combination of these foods and supplements can help ensure adequate vitamin B12 intake for those following a plant-based diet.
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Vitamin D
There are two main types of vitamin D: ergocalciferol (D2) and cholecalciferol (D3). D2 is found in plants, while D3 is derived from animal-based sources, such as fatty fish, egg yolks, and liver. Cholecalciferol (D3) is considered more effective at raising blood levels of absorbable vitamin D compared to ergocalciferol (D2).
While sunlight is the primary source of vitamin D, it can also be obtained through certain foods. Oily fish like salmon and tuna are good sources, as are mushrooms exposed to light. Additionally, vitamin D-fortified foods like orange juice, dairy products, and plant-based milk can also help boost your intake.
If you follow a plant-based diet, it is important to ensure adequate vitamin D intake. While mushrooms exposed to UV light are an excellent source, there are limited plant-based sources of this nutrient. Therefore, it is recommended to include fortified foods in your diet or consider taking supplements if your vitamin D levels are insufficient.
It is always a good idea to consult with a healthcare professional or a dietitian if you have concerns about your vitamin D intake or overall nutritional needs, especially when making significant dietary changes.
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Calcium
Plant-Based Sources of Calcium
A well-balanced diet, free from animal products, can provide sufficient calcium. Good sources of calcium include:
- Cruciferous vegetables, such as broccoli, Chinese cabbage, kale, and collard greens
- Leafy greens, such as spinach, turnip greens, mustard greens, and watercress
- Beans, peas, and lentils, including navy beans and white beans
- Nuts, especially almonds
- Seeds and their butters, including sesame seeds and tahini
- Dried fruits, such as figs
- Fortified foods and drinks, such as plant-based milk, tofu, and orange juice
- Seaweed, such as wakame and kelp
- Grains, such as amaranth and teff
- Fruits, such as oranges, blackcurrants, blackberries, and raspberries
Optimising Calcium Absorption
It is important to note that the presence of oxalates and phytates in plant-based foods can inhibit calcium absorption. Blanching, soaking, and sprouting vegetables can help reduce these compounds and increase calcium absorption. Additionally, vitamin D is necessary for the absorption of dietary calcium, so spending time in the sun or taking supplements can help optimise calcium absorption.
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Iodine
Some plant-based milk alternatives are fortified with iodine, but it is important to check the nutrition information on the label. A daily intake of around 500ml of a fortified milk alternative that includes iodine is recommended.
Vegan iodine supplements are also available. These typically contain potassium iodide or potassium iodate, and it is recommended that the amount of iodine in supplements should not exceed 150mcg.
The recommended daily intake of iodine for adults in the UK is 140mcg, while in the US it is 150mcg.
Symptoms of iodine deficiency include:
- Goitre (an enlarged thyroid gland)
- Fatigue
- Weight gain
- Thinning hair
- Increased risk of infections
- Hypothyroidism
- Sensitivity to cold
- Muscle weakness
- Constipation
- Slowed heart rate
- Irregular menstrual periods
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Zinc
The recommended daily zinc intake for adults is 11 milligrams for men and 8 milligrams for women. However, vegans may need up to 50% more zinc than non-vegans due to the lower bioavailability of zinc in plant-based foods. This would mean a daily intake of about 16 milligrams for men and 12 milligrams for women.
To enhance zinc absorption, sprouting, soaking, fermentation, and leavening of plant-based foods can reduce the amount of phytate, which inhibits zinc absorption. Cooking food can also reduce phytate content, but to a lesser extent.
While vegans may need to be more mindful of their zinc intake, it is possible to meet the daily requirements through a well-planned diet that includes a variety of zinc-rich plant-based foods.
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Frequently asked questions
Vitamin B12 is a vitamin that is almost exclusively found in animal-sourced foods. It is important to consume it in sufficient amounts as it helps develop red blood cells and maintain nerves and normal brain function.
Some good sources of vitamin B12 for people on a plant-based diet include fortified foods such as cereals, plant-based milk, and meat alternatives, as well as nutritional yeast and supplements.
In addition to vitamin B12, a plant-based diet may be lacking in vitamin D, iodine, iron, calcium, omega-3 fatty acids, and zinc.
