A plant-based diet is a way of eating that emphasizes whole, minimally processed foods that come from plants. It is not necessarily a strict vegan or vegetarian diet, but rather one that focuses on incorporating fruits, vegetables, whole grains, legumes, nuts, and seeds into your meals, while minimizing or eliminating animal products such as meat, dairy, and eggs.
Some people choose a plant-based diet for health reasons, as research has shown that diets rich in plant-based foods can reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Others choose a plant-based diet for ethical and environmental reasons, as it is a more sustainable and animal-friendly way of eating.
It is important to ensure that you are getting all of the necessary nutrients and vitamins your body needs. Here are some important ones to keep in mind:
Protein
While many people believe that it’s difficult to get enough protein on a vegan diet, there are actually plenty of plant-based sources of protein, such as legumes, nuts, seeds, tofu, and tempeh.
Iron
Iron is important for healthy blood cells, and it can be found in foods like beans, lentils, tofu, spinach, and fortified cereals.
Calcium
Calcium is important for strong bones and teeth, and it can be found in plant-based sources like fortified plant milks, tofu, collard greens, and kale.
Vitamin B12
Vitamin B12 is important for healthy nerve function and the production of red blood cells, and it can be difficult to get enough of on a vegan diet. Fortified plant milks, breakfast cereals, and nutritional yeast are good sources of B12.
Vitamin D
Vitamin D is important for healthy bones and immune function, and it can be difficult to get enough of if you don’t spend much time in the sun. Fortified plant milks, breakfast cereals, and mushrooms are good sources of vitamin D.
Omega 3
Omega-3 fatty acids are important for heart and brain health, and they can be found in foods like flaxseeds, chia seeds, walnuts, and hemp seeds.
Zinc
Zinc is important for immune function and wound healing, and it can be found in foods like beans, lentils, tofu, and fortified cereals.
A plant-based diet can be healthy or unhealthy depending on the types of foods you choose to include. It’s important to ensure that you are getting all the necessary nutrients, including protein, iron, and vitamin B12, which can be found in plant-based sources or supplements. If you are not sure which vitamin and nutrients you need, it is a good idea to speak with a healthcare provider or registered dietitian to find out more information.
Note: Image by Lisa Fotios
