Thriving on a Plant-Based Diet and Conquering Nutrient Concerns

Written By Wellness Doctor on September 14, 2023

Plant based diet nutrient deficiencies

Plant-based eating offers numerous health benefits, but it's important to address some common nutrient concerns that can often arise when following a plant-based diet. While consuming a variety of plant-based foods can provide an abundance of essential nutrients, there are a number of certain nutrients that you may actually become deficient in.

According to research, individuals following strict vegetarian or vegan diets may be at risk of certain deficiencies. For instance, studies have shown that vegans are more likely to have lower intakes of nutrients such as vitamin B12, iron, calcium, iodine, and omega-3 fatty acids, compared to omnivores. This can lead to issues such as fatigue, tachycardia, osteoporosis, hypothyroidism, inflammation, and joint pain.

If you choose to eat a plant-based diet, it’s important to plan and pay special attention to the foods you eat to ensure you’re getting adequate amounts of these nutrients. Research suggests that a predominantly plant-based diet, with a moderate inclusion of nutrient-dense animal foods, can offer a wealth of health benefits, including reduced risk of chronic diseases, improved cardiovascular health, enhanced weight management, and increased consumption of important antioxidants, fiber, and phytochemicals.

So, a more omnivorous approach to diet may actually be the healthiest. By loading up on plants and including some animal-based foods with each meal you can ensure you're obtaining a wide range of essential nutrients for optimal health and well-being. This balanced approach allows you to reap the benefits of both plant-based and animal-based foods, promoting overall nutritional adequacy and reducing the risk of deficiencies.

The following tips and strategies will help you address common nutrient concerns folks who eat primarily plant-based diets face. By paying close attention to the foods you eat— and including a small amount of nutrient-dense animal foods— you can thrive on a plant-heavy diet and optimize your overall health.

Protein

Protein is a key nutrient that plays a crucial role in various bodily functions, such as tissue repair, enzyme production, and hormone synthesis. Concerns regarding protein intake often arise when following a plant-based diet due to the exclusion or limited consumption of animal products, which are traditionally rich in protein.

Strategies to increase your protein intake:

Nuts and seeds are not only rich in healthy fats but also offer decent amounts of protein. Include almonds, walnuts, chia seeds, hemp seeds, flaxseeds, and pumpkin seeds in your diet. Sprinkle them over oatmeal, yogurt, or salads, or use them as ingredients in homemade energy balls or nut-based spreads.
Offal, which includes organs such as liver, heart, kidneys, and tongue, can be a nutrient-dense addition to a plant-based diet. Incorporating even a small serving of offal occasionally can offer variety and a significant nutrient boost to your meals while keeping your overall eating pattern plant-centric.
Eggs are a versatile, excellent source of high-quality protein. Include boiled eggs, scrambled eggs, or omelets with plenty of vegetables to increase protein content in your meals.
Greek yogurt and cottage cheese are protein-rich dairy options that can be enjoyed as a snack or can be included in smoothies, salads, or as a topping for whole grain pancakes or oatmeal.
Seafood is a nutrient-dense protein source that is rich in omega-3 fatty acids. Include fish like salmon, trout, or sardines in your diet to boost protein intake and reap the benefits of heart-healthy fats.

Vitamin B12

Vitamin B12 is primarily found in animal-based foods. This poses a concern for plant-based eaters as they may have limited dietary sources of vitamin B12. Adequate intake of vitamin B12 is essential for red blood cell production, neurological function, and DNA synthesis, and deficiency can lead to symptoms such as fatigue, weakness, neurological abnormalities, and anemia.

Strategies to increase your vitamin B12 intake:

Nutritional yeast is a popular ingredient in plant-based cooking that has a cheesy, nutty flavor. It is often fortified with vitamin B12, making it a great addition to meals like sauces, dressings, and sprinkling over popcorn or roasted vegetables.
Some fermented foods, such as tempeh and miso, may contain small amounts of vitamin B12 due to bacterial synthesis during the fermentation process. While not a reliable source on its own, incorporating these foods into your plant-based diet can contribute to your overall vitamin B12 intake.
Some studies suggest that consuming organic produce, especially when grown in nutrient-rich soil, may have higher levels of naturally occurring vitamin B12 due to the presence of beneficial bacteria. While the levels may be minimal, including organic fruits and vegetables in your diet can contribute to overall vitamin B12 intake.
Consider taking a vitamin B12 supplement. There are various forms of vitamin B12 supplements available, including sublingual tablets, lozenges, or capsules. Methylcobalamin is readily absorbed and utilized, hydroxocobalamin is a natural form of vitamin B12, and adenosylcobalamin is another active form. Avoid the synthetic form, cyanocobalamin, which is commonly used in supplements and fortified foods.

Iron

Plant-based iron, also known as non-heme iron, is not as easily absorbed by the body compared to heme iron found in animal sources. Non-heme iron absorption can be influenced by factors such as low stomach acid, the presence of other dietary components that enhance or inhibit absorption, and individual variations in iron absorption efficiency. Therefore, it is important for individuals on a plant-based diet to focus on consuming iron-rich plant foods and optimizing their iron absorption through dietary strategies such as pairing iron-rich foods with vitamin C sources and avoiding the consumption of inhibitors like tea or coffee during meals.

Strategies to increase your iron intake:

Include a variety of iron-rich plant foods in your meals, such as legumes (beans, lentils, chickpeas), tofu, tempeh, leafy greens (spinach, kale), quinoa, nuts, and seeds. These foods are good sources of non-heme iron, which can contribute to your iron intake.
Vitamin C enhances non-heme iron absorption. Include foods rich in vitamin C, such as citrus fruits, berries, bell peppers, and tomatoes, in the same meal as iron-rich foods. For example, squeeze lemon juice over your lentil salad or add strawberries to your spinach smoothie.
Certain compounds can inhibit iron absorption. Avoid consuming tea, coffee, and calcium-rich foods (e.g., dairy products) during meals as they can hinder iron absorption. Instead, consume these items between meals.
Cooking acidic foods in cast-iron cookware can increase the iron content of the food. The iron leaches into the food during cooking, providing a source of dietary iron.
If you struggle to meet your iron needs through diet alone or have been diagnosed with iron deficiency, consult with a healthcare professional to determine if iron supplementation is necessary. They can guide you on the appropriate dosage and form of iron supplement to support your needs.

Calcium

Calcium is crucial for maintaining strong bones and teeth, nerve transmission, muscle function, and blood clotting. While calcium supplements can be an option, they are not considered as effective as dietary sources of calcium due to differences in bioavailability and potential interactions with other nutrients. Consuming a diverse range of calcium-rich plant foods can help plant-based eaters meet their calcium needs in a more bioavailable and balanced manner.

Strategies to increase your calcium intake:

Incorporate calcium-rich plant foods into your meals and snacks. Good sources of plant-based calcium include leafy greens (such as kale, collard greens, and broccoli), sesame seeds, almonds, and dried figs. Aim to include these foods in your daily diet to boost your calcium intake.
Ensure you’re getting adequate sunlight exposure or consider a vitamin D supplement if necessary. If you can’t regularly get outside to get adequate sun exposure, you can consider a vegan vitamin D3 supplement sourced from lichen.
Some herbs and spices are good sources of calcium and can be incorporated into your cooking. Examples include dried basil, thyme, oregano, and cinnamon. Sprinkle these herbs and spices into your dishes to add flavor and a boost of calcium.

Omega-3 Fatty Acids

Individuals eating a plant-based diet may lack sufficient DHA and EPA omega-3 fatty acids as these specific types of omega-3s are found primarily in fish and seafood. While the body can convert a small amount of alpha-linolenic acid (ALA) from plant sources into DHA and EPA, the conversion is limited and inefficient. Being deficient in these fatty acids can be a concern because they play crucial roles in brain health, cognitive function, heart health, and reducing inflammation.

Strategies to increase your intake of omega-3s:

Algae-based supplements are a vegan-friendly source of DHA and EPA omega-3s. These supplements are derived from microalgae, which is where fish obtain their omega-3s.
Flaxseeds and chia seeds are rich in alpha-linolenic acid (ALA), which is a plant-based omega-3 fatty acid. While the conversion to DHA and EPA is limited, incorporating these seeds into your diet can still provide a source of omega-3s.
Walnuts and hemp seeds are other plant-based sources of ALA omega-3 fatty acids. Including a handful of walnuts or a sprinkle of hemp seeds in your meals can contribute to your omega-3 intake.
Certain types of seaweed, such as kelp and nori, contain small amounts of DHA and EPA. Regularly including seaweed in your diet can provide a natural source of these omega-3s.

Zinc

Plant-based diets may provide less bioavailable zinc compared to omnivorous diets because plant-based sources of zinc contain phytates, which can inhibit zinc absorption. Zinc plays a critical role in immune function, wound healing, DNA synthesis, and the metabolism of proteins, carbohydrates, and fats. Insufficient zinc intake can lead to compromised immune function, impaired growth and development, and increased susceptibility to infections and chronic diseases.

Strategies to increase your zinc intake:

Soaking, sprouting, or fermenting legumes, grains, nuts, and seeds can help reduce the phytate content, which can enhance zinc absorption. Fermented foods like tempeh and miso are also beneficial as they undergo fermentation, which reduces phytate levels and enhances nutrient absorption.
Consuming plant-based sources of zinc, such as legumes, nuts, and seeds, along with vitamin C-rich foods can enhance zinc absorption. Vitamin C helps convert plant-based zinc into a more absorbable form.
Incorporate plant-based foods naturally high in zinc into your diet. Good sources include legumes (such as chickpeas, lentils, and beans), nuts and seeds (such as pumpkin seeds and hemp seeds), and whole grains (such as quinoa and oats).
A healthy gut promotes optimal nutrient absorption, including zinc. Include probiotic-rich foods and prioritize fiber-rich and prebiotic-rich foods.

While it's important to be aware of potential nutrient concerns when following a plant-based diet, it’s entirely possible to address and overcome them with thoughtful planning and attention to dietary choices. By incorporating a variety of nutrient-rich plant-based foods, practicing proper food combining techniques, and considering targeted supplementation when needed, you can thrive on a plant-based diet while meeting your nutritional needs.

Posted In: Diet & Nutrition