4 Essential Nutrients for a Plant-Based Lifestyle

Whether you have already started your plant-based journey or your veggie curious, it’s important to make sure you are getting the proper nutrients. Read on to learn some of the key vitamins to keep you healthy and strong!

1. Iron

Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots, figs, raisins, quinoa, and fortified breakfast cereal. However, it is essential to consider that there are lots of factors that affect the amount of iron your body can absorb from your diet. The amount needed for each individual depends on many factors.

2. Vitamin D

One of the best ways to boost your vitamin D level is by getting 10 - 15 minutes a day of direct sunlight. Since it is not prevalent in many plant foods besides mushrooms or fortified soy milk, orange juice, and cereals, a vitamin D supplement may be necessary.

3. Omega-3 fatty acids

Available in a wide variety of plant foods such as walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, algae, and other green leafy vegetables. If you don't have access to these foods daily, consider a plant-based omega-3 supplement made from algae, hemp, or other omega-3 rich plant-based foods.

4. Vitamin B12

B12 is a must for a healthy plant-based diet! Plant-based food sources of B12 are somewhat scarce, but there are some B12 fortified products such as non-dairy milk, cereals, and nutritional yeast that you can add to your diet. There are also many vegan B12 supplements out there that can be taken. Alternatively you can get a B12 shot.

Various factors will influence your need to take additional supplements. Always consult your physician and registered dietitian before starting any supplements.