Deficiencies on a Plant Based Diet?

A plant-based diet provides many health benefits; however it could put you at risk of some nutritional deficiencies if you’re not mindful. Some vitamins and minerals play a vital role in the body so it’s important to ensure adequate intake if you follow a vegan / vegetarian diet. Below are 8 of the most important minerals and vitamins to consider when creating a meat-free meal plan:

Vitamin B-12 Vitamin B12 support DNA and red blood cell production and nerve function. While our bodies cannot produce it internally, we have to rely on food intake to cover our needs. Animal products (meat and dairy) are the most rich and abundant source of Vitamin B12, which puts vegans / vegetarians at higher risk of deficiencies.

Vegan sources include fortified cereals, nutritional yeast, non-dairy milk, and Tofu.

Iron Iron supports red blood cells to transport oxygen from the lungs to the rest of the body; it plays a vital role in growth and development. Iron is found in both animal and plant-based foods however, iron is better absorbed in our bodies from animal-based sources If you’re restricted to eating a plant-based diet, make sure you incorporate the following foods in your diet on a daily basis: beans (chickpeas, edamame, red kidney beans), tofu, fortified cereals, pumpkin seeds, quinoa, dried fruit (dried apricots).

Calcium Calcium is essential for healthy bones and teeth. It regulates muscle contractions including heart beats and supports normal blood clotting. Calcium is abundant in milk and dairy products Other vegan sources of Calcium include chai seeds, soy milk, tofu, almonds, fish with bones (sardines, pilchards), fortified cereals and bread, broccoli, green leafy vegetables (kale, arugula).

Vitamin D Important to keep bones, teeth, and muscles healthy. The sunlight is our main source of Vitamin D, which we use to create Vitamin D. Most people tend to get on the deficient side during the winter months so it’s important to include foods rich in Vitamin D in our diet. These include oily fish (sardines, salmon, mackerel, and herring), red meat, liver, egg yolks Vegan sources include mushrooms, fortified cereals and drinks, soy milk.

Zinc Essential for DNA creation, cell growth and healing of damaged tissues, building proteins and supporting a healthy immune system. Our bodies cannot produce or store zinc so it’s vital to get our needs from dietary sources like animal products (meat, eggs, milk and dairy), fish and shellfish. Vegan sources include legumes (chickpeas, lentils, beans), nuts and seeds (pumpkin seeds, cashews, hemp seeds) and wheatgerm.

Omega 3 fatty acids Essential for heart health, reducing inflammation and regulating blood clotting. It is mainly found in oily fish (sardines, salmon, mackerel, and herring). Vegan sources include flaxseeds, chai seeds, hemp seeds, seaweed, walnuts, soybeans and brussel sprouts.

Iodine Essential for a healthy thyroid function which plays a vital role in metabolism and cell repair. Good food sources include fish and shellfish, eggs and dairy. Other sources include seaweed, prunes and iodised table salt and fortified plant-based milk.

Vegans could also require supplementation to cover their needs

Vitamin K Essential for blood clotting, and healthy bones. It’s found in animal products and fermented foods. Other sources include green leafy vegetables (broccoli, spinach), and cereal grains