It’s very common for pure plant-based eaters to be questioned about where he/she/they get this or that nutrient. “Where do you get your protein?” seems to be the go-to question. Of course, protein is no great challenge, but there are certain nutrients, such as B-12 that plant-based eaters do have to be mindful of.
In reality, we—plant-based or not—need to be mindful of the nutrients we need and that we are (or are not) getting regularly in our diet. Lots of eaters— not just, and not especially, vegans— out there at some learn they are deficient in some or several nutrients. In other words, we should all be asking where we get this or that nutrient.
It seems the best place to start this endeavor, then, is to learn those nutrients that are most commonly deficient. This can change from country to country, just as diets do. So, this article will be looking at the US diet and where it most often leaves us lacking.
1. Calcium
We all know that calcium is important. Young adults under 50 need about 1000 mg of calcium a day whereas adults over 50 require about 200 mg more than that. It is vital to strong bones, nerve transmission, and cardiovascular health. It also helps to prevent osteoporosis.
For years, many of us were encouraged to indulge in dairy to get it. However, there are other serious sources of calcium, even plant-based sources. Tofu, tempeh, and edamame (soy-based stuff) are all great sources. Calcium is also significant in other pulses. Seeds and nuts are another good place to turn, as are dark leafy greens. And, for the sweet tooth, blackstrap molasses is a solid choice.
It’s imperative to get plenty of Vitamin D (enjoy some sunshine) for the body to properly absorb calcium.
2. Fiber
Like calcium, fiber is something most of us know we should be mindful of getting. It reduces problems with heart disease and Type 2 diabetes. It’s also integral to healthy digestion. Men should be 30-40 grams a day and women 20-30 grams.
Fiber should be a fairly easy nutrient for plant-based eaters. Beans are a great source of fiber. Whole grains and cereals are awesome for fiber. Fruits and vegetables are both packed with it. In other words, just about all unprocessed, plant-based foods fit the fiber bill.
3. Folate
Also known as B9, folate isn’t as stressed a nutrient as the two previously listed, but it is especially important for women with the child-bearing potential to get. Folate prevents birth defects. Under normal circumstances, we should get about 300 micrograms of it a day, but pregnant women should aim for about twice that much.
No surprise, beans and peas are tops on the list of folate-rich foods. Nutritional yeast—a staple for most vegan diets—is a good source, as are most whole grains, nuts, and seeds. Vegetables from leeks to tomatoes to broccoli to asparagus are all good go-to foods for folate.
4. Iron
Recognized as the most common nutrient deficiency in the world, iron deficiency causes some serious health issues. We need iron to circulate oxygen throughout the body. Without it, we become fatigued, immune-compromised, and light-headed. Daily recommended allowances of iron vary significantly based on age, size, and gender.
The best places to turn for plant-based iron are dark, leafy greens: spinach, kale, collards, chard, and all the rest of them. Nuts and seeds provide it, as do tofu and other healthy soy-based foods. Getting extra iron is also a good excuse for having some dark chocolate or blackstrap molasses.
- For plant-based eaters, we need to be certain to consume a bit of Vitamin C with our iron-rich foods.
5. Potassium
Getting potassium in our diet is a common pursuit, particularly for athletes. It helps with the fluid balance in our bodies, as well as our nerve impulses and muscle contraction. It even prevents kidney stones and bone issues. The target number for potassium is 4,700 milligrams.
Bananas are the most popular go-to for potassium, but several other plant-based sources have even more, e.g. a cup of orange juice. Lima beans (and other peas and beans) are a great source, as is a baked potato. Avocadoes and apricots are also good for potassium. Peanut butter, beets, tomato sauce…
6. B-12
Perhaps the most important nutrient for plant-based eaters to pinpoint is B-12. Animals have bacteria in their digestive tract that produce it, and some animals get it from ingesting certain quantities of soil and/or fecal matter. It’s important for nerve (read: brain) and blood cells to function properly.
Most plant-based eaters turn to nutritional yeast as a solid source of B-12 (although it’s not always fortified with B-12). It has a cheesy flavor and is nice sprinkled on just about anything savory. There are also lots of other fortified foods like cereal and plant-based milk.
7. Vitamin D
Vitamin D is the one nutrient in this list that we can get without food. The body can produce via sunlight. Vitamin D is important for strong bones because helps us absorb calcium. It boosts our immune systems and maintains cardiovascular health. It prevents cancer. It’s a good thing to have around!
Sunshine is the easiest way to get sufficient Vitamin D, and in most cases, 15 good minutes a day will get you well on your way. Vegan food-based sources of Vitamin D usually come from fortified plant-based milks and yogurts. It can also come from mushrooms exposed to UV rays.
Of course, these are the only nutrients we need, but odds are that, if we are eating the healthy foods that provide sufficient amounts of these nutrients, we are getting enough of the others, too. So, that’s one giant leap towards good health!
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