Plant-Based Diets: Unlocking Nature's Nutritional Powerhouses

A plant-based diet is a powerful way to achieve good health and lower the risk of heart disease, type 2 diabetes, obesity, and other health conditions. Plant-based diets are rich in vitamins, minerals, fibre, and phytonutrients, and are often higher in these than animal-based diets.

Calcium-rich plant foods include kale, broccoli, black beans, almonds, and almond butter

Calcium is an essential mineral for general health, playing a crucial role in teeth and bone health, heart health, muscle function, and nerve signalling. The National Institutes of Health (NIH) recommends that most adults aged 19–50 should consume 1,000 milligrams (mg) of calcium per day.

Kale is a calcium-rich food, providing about 180 mg of calcium per 2 cups (100 grams) of raw, chopped kale. It is also a good source of antioxidants, which can help prevent or delay cell damage.

Broccoli is another member of the cruciferous family of vegetables, which includes kale. One cup (95 grams) of steamed broccoli provides 50 mg of calcium. Broccoli is also linked to a reduced risk of cancer and contains antioxidants.

Black beans are an excellent source of calcium, with a single cooked cup (172 grams) of winged beans providing 244 mg of calcium, or 19% of the recommended daily value (DV). They are also high in fiber, protein, and other micronutrients such as iron, zinc, folate, magnesium, and potassium.

Almonds are among the nuts with the highest calcium content. Just 1 ounce (28 grams) of almonds, or about 23 nuts, delivers 6% DV of calcium. Almonds are also a good source of healthy fats, protein, magnesium, manganese, and vitamin E.

Almond butter, made from almonds, is another way to include calcium in your diet. It is a tasty spread that can be enjoyed on toast, crackers, or fruit.

In addition to these foods, other plant-based sources of calcium include tofu, chia seeds, soy milk, dried figs, and certain types of beans, such as white beans and kidney beans.

It is important to note that a well-planned plant-based diet can provide all the necessary nutrients for overall health.

Vitamin D can be obtained through sun exposure, fortified foods, or supplements

A plant-based diet can be a great way to increase your intake of various nutrients. Nutrients that are abundant in plant-based diets include protein, iron, vitamin C, calcium, zinc, vitamin B-12, and omega-3 fatty acids. Vitamin D is another nutrient that can be obtained through a plant-based diet, and here are some detailed ways to do so:

Vitamin D is often referred to as "the sunshine vitamin" because it can be synthesised by the body when the skin is exposed to sunlight. The ultraviolet B (UVB) rays from the sun interact with cholesterol in the skin cells, initiating a series of reactions that produce vitamin D3. The recommended amount of sun exposure varies depending on factors such as skin pigmentation, age, latitude, time of day, and season. For example, in locations like Valencia, Spain, or Kansas City, Missouri, exposing 25% of the body (hands, face, neck, and arms) to midday sunlight for 8 to 10 minutes during spring and summer is sufficient. In contrast, during winter, when only 10% of the body is typically exposed, nearly 2 hours of sun exposure may be needed. It is worth noting that the sun's UVB rays do not penetrate through windows, so even working next to a sunny window may not provide adequate vitamin D synthesis.

In addition to sun exposure, vitamin D can be obtained from certain fortified foods. Fortified plant-based milk, orange juice, and some breakfast cereals are examples of foods that have been fortified with vitamin D. Additionally, vitamin D2 and vitamin D3 are naturally occurring in specific foods, including salmon, tuna, mackerel, beef liver, and egg yolks. However, due to the relatively small quantities consumed, these foods alone may not provide sufficient amounts of vitamin D.

For individuals who may not obtain adequate sun exposure or consume enough vitamin D through their diet, supplements can be a valuable alternative. Vitamin D supplements are generally recommended for people with fat absorption issues, lactose intolerance, milk allergies, darker skin tones, or medical conditions that limit sun exposure. These supplements are available in pill or liquid form and can help ensure optimal vitamin D levels.

It is important to note that while sun exposure is a natural way to boost vitamin D levels, excessive sunlight can have negative consequences, including sunburns, eye damage, accelerated skin ageing, skin cancer, and heat stroke. Therefore, it is advisable to practise sun safety measures, such as wearing sunscreen and protective clothing, when spending prolonged periods in the sun.

Vitamin B12 is generally not found in plant foods, so vegans may need to supplement their diet

Vitamin B12 is an essential nutrient that is almost exclusively found in animal-sourced foods, such as fish, meat, dairy products, and eggs. It is a water-soluble nutrient involved in developing red blood cells and maintaining nerves and normal brain function.

Vitamin B12 is not found in plant-based foods, so vegans may need to supplement their diet to ensure they are getting enough of this nutrient. Some foods that are fortified with vitamin B12 include nutritional yeast, breakfast cereals, meat alternatives, and non-dairy milk.

It is important to check the labels of products to ensure they are fortified with vitamin B12. Additionally, some plant foods naturally contain trace amounts of bioactive vitamin B12, including nori seaweed (a type of marine algae) and tempeh (a fermented soy product). However, these sources do not provide sufficient amounts of vitamin B12 and should not be relied upon as the sole source of this nutrient.

It is recommended that vegans take a daily supplement or consistently consume foods fortified with vitamin B12 to meet their nutritional needs and maintain optimal health.

Iodine is found in seaweed, but excessive iodine intake can be harmful

Iodine is an essential mineral for thyroid hormone synthesis. Seaweed is known to contain high levels of iodine, as does iodized salt. While most healthy individuals can tolerate high iodine intakes, excessive iodine intake can be harmful for some people. Excessive iodine intake may cause thyroid disorders such as hyperthyroidism, hypothyroidism, goiter, and/or thyroid autoimmunity.

Hyperthyroidism is caused when the thyroid gland becomes overactive and produces excess thyroid hormones. On the other hand, hypothyroidism is caused when the production of thyroid hormones decreases, resulting in the enlargement of the thyroid gland, forming a goiter. Individuals with pre-existing thyroid disease or those previously exposed to iodine deficiency may be more susceptible to thyroid disorders due to an increase in iodine intake.

While iodine-induced thyroid dysfunction is usually mild and transient, iodine-induced hyperthyroidism can be life-threatening in some cases. It is important to monitor iodine intake and be aware of the potential risks associated with excessive iodine consumption.

Iron bioavailability can be increased by including vitamin C-rich foods in meals

A plant-based diet can be a great way to improve your health and well-being. It can also be a good way to increase your nutrient intake, as plant-based diets are often higher in fibre and phytonutrients.

One nutrient to be aware of when adopting a plant-based diet is iron. Iron is found in many plant foods, such as beans, lentils, grains, spinach, kale, raisins, apricots, and soybeans. However, the body doesn't absorb non-heme iron, which is the type of iron found in plants, as efficiently as heme iron, which comes from animal sources.

But there's good news: you can increase the absorption of non-heme iron by including vitamin C-rich foods in your meals. Vitamin C has been shown to enhance iron absorption by capturing non-heme iron and storing it in a form that the body can more easily absorb.

So, which foods are rich in vitamin C? Well, you'll be glad to know that many fruits and vegetables are excellent sources of vitamin C, including citrus fruits, dark green leafy vegetables, bell peppers, melons, strawberries, red peppers, kale, spinach, papaya, and oranges.

For example, try squeezing some lemon juice over a bed of leafy greens, or enjoy a side of red peppers with your bean dish. Not only will these combinations taste great, but they will also increase your body's ability to absorb iron.

In addition to vitamin C, vitamin A and beta-carotene have also been found to enhance iron absorption. Meat, fish, and poultry can also stimulate the absorption of non-heme iron, so including small amounts of these foods in your meals can be beneficial.

By including vitamin C-rich foods in your meals, you can be sure that you're optimising your body's ability to absorb iron and, therefore, increasing your overall iron intake.

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