A plant-based diet is more than just a trend. Increasingly, more and more people shift their dietary practice into plant-based diets. It is a lifestyle that can significantly enhance your health, boost your energy levels, and reduce your risk of chronic diseases. However, how can we absorb the essential nutrients provided by plant-based foods daily tips the scale. Plant-based nutrition plays the critical role in maintaining and promoting overall health.
First of all, we need to know that there are six essential nutrients that our bodies need to function. They are carbohydrates, proteins, fats, vitamins, minerals and water. These nutrients are divided into two categories: macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals). Each plays a crucial role in maintaining health and well-being.
Carbohydrates – your primary energy source
Carbohydrates are your body’s main source of energy, making up about 50% of your daily caloric intake. They provide the fuel necessary for physical activity and brain function. Complex carbohydrates, found in whole grains like brown rice, oats, quinoa, and barley, offer a sustained release of energy and are rich in fibre. Fibre, a type of carbohydrate found only in plants, supports heart health, aids digestion, and helps regulate blood sugar levels.
Food source of carbohydrates includes wholemeal bread, brown pasta, oats, quinoa, barley, etc.
Fibre, a unique type of carbohydrate found exclusively in plants, plays a crucial role in maintaining heart health, promoting colon function, and reducing the risk of type 2 diabetes, bowel cancer, and heart disease. It is categorised into soluble and insoluble fibre, each with distinct health benefits.
Soluble fibre helps stabilise blood sugar levels and can be found in foods like oats, nuts, seeds, peas, beans, and lentils. Insoluble fibre supports digestive health and prevents issues such as constipation. It is primarily found in wheat bran, vegetables, and whole grains.
Proteins – building your body
Protein is essential for growth, repair, and the overall maintenance of the body. They are made up of amino acids, nine of which are essential and must be obtained from your diet. Plant-based protein sources such as quinoa, soy, and legumes provide all the essential amino acids your body needs. Besides, nine of amino acids are essential and must be obtained through diet. Essential amino acids are important for us to keep muscle health and proper body functions.
Food source of proteins includes quinoa, tofu, chickpeas, almonds, hemp seeds, kidney beans, nuts, etc.
Fats – essential for energy, cell functions and hormonal balance
Fats are vital for numerous bodily functions, including energy storage, cell function, and hormone production, as well as absorbing fat-soluble vitamins (A, D, E, K). There are two main types of fats: saturated and unsaturated. While saturated fats should be limited, unsaturated fats, particularly omega-3 fatty acids, are beneficial for heart health.
Food source of fats include avocados, olive oil, flaxseeds, chia seeds, walnuts, etc.
Healthy fats – unsaturated fats
Monounsaturated Fats – these fats are known for their ability to reduce the risk of heart disease and diabetes. They are commonly found in olive oil, avocados, and nuts.
Polyunsaturated Fats – Rich in omega-3 fatty acids, polyunsaturated fats reduce the risk of neurodegenerative diseases and heart conditions. Sources include flaxseeds, chia seeds, seaweed, and algae.
Bad fats – trans fats
Trans fats, often found in processed vegetable oils, are detrimental to health. They increase the risk of heart disease, type 2 diabetes, and can significantly raise levels of bad cholesterol in the blood. Whether the vegetable oil is healthy or not depends on how the vegetable is produced and processed.
Vitamins and minerals – micronutrients with major impact
Vitamins and minerals, often referred to as micronutrients, are essential for the production of enzymes, hormones, and other substances necessary for normal growth and development.
Vitamin
Vitamins are critical for various bodily functions, from boosting your immune system to maintaining healthy skin and bones. They are categorised into water-soluble (B, C) and fat-soluble (A, D, E, K) vitamins. Since water-soluble vitamins cannot be stored in the body, it is important to consume them regularly. Fat-soluble vitamins, on the other hand, can be stored in your body.
Water-soluble vitamins B and C
Vitamin B – Vitamin B is crucial for making blood cells, supporting the cardiovascular and nervous systems, and reducing fatigue. Food source of vitamin B include peas (B1), bananas (B1), Mushroom (B2), chickpeas (B6), sweet potato (B6), avocado (B6), chlorella (B1, B2, B6 and B12), spinach (B9), etc.
Vitamin C – Vitamin C is a powerful antioxidant. Vitamin C protects cells from damage, supports immune function, and aids in collagen production, which is essential for skin elasticity. Food source of Vitamin C includes oranges, lemons, watermelon, kiwi, strawberries, summer squash, etc.
Fat-soluble vitamins A, D, E, K
Vitamin A – It is vital for cell renewal and immune function. Vitamin A is found in foods like carrots, mangoes, leeks, sweet potatoes, etc.
Vitamin D – Vitamin D plays a key role in hormone production. It is also necessary for the growth and development of bones, teeth, and muscles. While sunlight is a primary source, vitamin D can also be obtained from foods like mushrooms.
Vitamin E – It has antioxidant function. Vitamin E supports healthy skin, eyes, and immune function. It is abundant in foods like nuts, seeds, and leafy greens.
Vitamin K – It is essential for blood clotting and bone health. Vitamin K can be found in green vegetables such as spinach, kale, broccoli, and avocados.
Minerals – supporting structure and function
Minerals help build strong body and support vital functions. Key minerals include calcium, iron, magnesium, and potassium. A well-balanced plant-based diet that includes a variety of fruits, vegetables, nuts, seeds, and legumes can help you meet your mineral needs.
Calcium is essential for maintaining strong bones and teeth. It also plays a significant role in muscle contraction and nerve transmission. Plant-based sources of calcium include broccoli, kale, almonds, soy milk, and fortified plant milks.
Iodine is vital for the production of thyroid hormones, which regulate metabolism and are crucial for brain development, particularly during pregnancy and infancy. Seaweed is a rich plant-based source of iodine.
Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron also supports brain function and the immune system. Plant-based sources of iron include spinach, lentils, kidney beans, and fortified cereals.
Magnesium is crucial for a number of functions in the body, including those involved in energy production, muscle contraction, and nervous system regulation. It can be found in leafy greens, nuts, seeds, and whole grains.
Phosphorus works alongside calcium to build strong bones and teeth. It is also involved in energy metabolism and cell function. Plant-based sources include nuts, seeds, beans, and whole grains.
Potassium is essential for heart function, fluid balance, and blood pressure regulation. It helps muscles contract and nerves to function properly. Potassium-rich plant-based foods include bananas, tomatoes, potatoes, spinach, and legumes.
Selenium supports fertility especially in males. It also plays a role in immune function and supports thyroid health. Selenium can be found in Brazil nuts, sunflower seeds, and whole grains.
Zinc supports immune system function. It also supports healthy skin, hair, and nails. Plant-based sources of zinc include legumes, nuts, seeds, and whole grains.
Water
Water is crucial for life, making up about 60% of your body weight. It is involved in every bodily function, from digestion to temperature regulation. Staying hydrated is vital for maintaining energy levels, supporting cognitive function, and keeping your skin healthy.
While drinking water is the most direct way to stay hydrated, many plant-based foods are also high in water content, such as cucumbers, melons, oranges, and leafy greens. These foods can contribute to your daily hydration needs.
The power of a balanced plant-based diet
A well-rounded plant-based diet provides all the essential macronutrients and micronutrients needed to support optimal health. Carbohydrates, proteins, fats, vitamins, minerals, and water each play a unique and crucial role in maintaining and improving bodily functions. By focusing on a diverse array of plant-based foods, you can ensure that your body receives the nutrition it needs to thrive.
Here are some tips to help you maintain a balanced plant-based diet.
Variety is key. You can include a wide range of fruits, vegetables, whole grains, nuts, and seeds in your diet to ensure you’re getting a broad spectrum of nutrients.
Planning helps you balance your nutrient intake and avoid relying too heavily on processed plant-based foods.
Taking supplement wisely is also a way to consider. Some supplements like B12 and iodine can fill the nutrient gaps between the body need and your diet.
Adopting a plant-based diet is a powerful way to improve your health, support the environment, and lead a more compassionate lifestyle. By understanding the essential nutrients and their sources, you can ensure that your plant-based diet is balanced and fulfilling, helping you to thrive in health and beauty.
