7 Nutrients You Need to Be Aware of on a Plant Based or Vegan Diet
Are you a vegetarian, vegan, or mainly plant-based eater that’s concerned if you’re getting all of the nutrients you need? Are you worried you may not be getting enough of something and wondering if you should start taking supplements?
If you’re eating a mostly or completely plant-based diet, there are some nutrients that you may need to be watchful of. You can certainly meet your nutritional needs on a vegetarian or vegan diet, but being aware of a few specific vitamins and minerals and the foods you find them in can help you to make sure you’re getting enough of everything to meet your nutritional needs.
In this post, we will cover which nutrients to be aware of as a plant based eater as well as where you get them and how to get enough of them. We’re going to look at omega 3s, iron, zinc, calcium, vitamin D, iodine, and vitamin B12.
Omega 3s on a plant-based/vegan diet
As a dietitian, I feel as though this is one of the lesser talked about concerns for vegetarians and vegans. But it’s just as important as the others that you hear talked about more frequently.
Omega 3s are important for the structure of every single cell in our body and play an especially important role in the health of our eyes, brain, heart, lungs, immune system, and endocrine system.
Alright, here’s the deal. There are a few types of Omega-3s (short for omega 3 fatty acid) that you may hear most about and we get them from different food sources. The three main Omega-3s are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). You don’t have to worry about remembering the long names. Stick to the acronyms or, maybe better yet, for everyday knowledge just remember what foods they’re in and include them in your diet so that you’re sure to get appropriate amounts.
ALA is an essential fatty acid. Similar to essential amino acids that we talked about in this post about protein, essential fatty acids are those that our body cannot produce so we must get them from the foods we eat. On the other hand, our bodies can convert the ALA we consume into EPA and DHA, making them non-essential. While they technically aren’t essential, consuming them if you’re able is still a good idea because our ability to convert ALA to EPA and DHA is limited and can also be hindered by a few different factors in our body.
Plant sources of Omega-3s are generally in ALA form. Good food sources of EPA and DHA come from animal products, especially seafood and cold-water fish. Omnivores typically consume enough of these fatty acids, while vegetarians who do not eat fish/seafood, vegans, those who lean more towards plant-based eating a majority of the time, or just those who dislike fish and seafood may have difficulty getting enough EPA and DHA from their diets. Therefore, we must rely on either the body’s ability to convert ALA to EPA and DHA or take a certified vegan algae supplement that contains omega-3s EPA and DHA. Because it is always a great idea to get as much as we can from the actual food we eat, regularly consuming foods that are a good source of ALA is key to ensuring we meet our Omega-3 needs.
Plant sources of omega 3s:
Flaxseeds (and flaxseed oil)
Walnuts (and walnut oil)
Hemp seeds
Chia seeds
Canola oil
Soybean oil
Leafy greens (e.g. spinach, Brussels sprouts, mint)
Algal oil and some seaweeds (these often contain EPA and DHA unlike other plant sources that contain just ALA)
10 ways to eat more Omega 3s on a plant-based vegan diet:
Sprinkle flax, hemp, chia seeds, or walnuts on top of a salad
Blend flax, hemp, or chia seeds into a smoothie
Try walnut butter as an alternative nut butter on toast
Use flax “eggs” as an alternative to eggs in baked good recipes
Try a chia pudding recipe for breakfast or as a snack
Stir flax, hemp, chia seeds, or walnuts into your oatmeal or cereal
Use hemp seeds to top pasta dishes or soups
Use canola oil in your recipes for a neutral-tasting oil
Incorporate more leafy green vegetables into your meals whether as a side dish (e.g. roasted Brussels sprouts) or main dish (e.g. spinach walnut pesto as a sauce for pasta)
Add seaweed to soups or try making homemade sushi
Iron on a plant-based/vegan diet
Iron is necessary for proper function/formation of our red blood cells and providing oxygen to our muscles and tissues. It is also needed for proper cellular function and the healthy function of our immune and neurological systems.
You may have heard iron referenced in terms of heme or nonheme iron. Heme iron is generally considered to be more easily absorbed but comes from meat and seafood. Nonheme sources of iron are those that come from plant foods. Although nonheme iron is absorbed at a lower rate than heme iron, pairing foods containing iron with those that contain Vitamin C can help increase the amount of iron we absorb.
Examples of good sources of Vitamin C include citrus fruits, sweet bell peppers, broccoli, strawberries, and tomatoes. Some sources of Vitamin C (e.g. broccoli, tomatoes) also provide a bit of iron, too!
In addition to consuming a plant-based diet, pregnant women, infants/young children, menstruating women, athletes, those who frequently donate blood, those with cancer, and those with GI disorders (e.g. celiacs, Crohn’s, IBD) may be at an increased risk for iron deficiency and may need to be extra aware of where they can increase their iron intake as part of an overall balanced, sustainable diet.
Plant sources of iron:
Beans and legumes (e.g. white beans, kidney beans, lentils, black beans, etc.)
Tofu
Some vegetables (e.g spinach, potato, tomatoes, broccoli)
Some dried fruits (e.g. raisins, apricots)
Nuts (e.g. cashews)
Seeds (e.g. sesame, sunflower, pumpkin)
Dark chocolate
Whole grains and fortified grain products (breads, cereals, tortillas, pastas)
**Not a plant source, but a cooking method** Cast iron skillets/cast iron products: cooking foods in cast iron can leach iron into foods to improve iron intake; this is especially so when cooking acidic foods as this helps increase the amount of iron that leaches out of the cookware and into the food and thus increases the iron content of the food we eat
10 ways to eat more iron on a plant-based vegan diet:
White bean and spinach salad with a simple vinaigrette or your favorite salad dressing
Add raisins to oatmeal in the morning or add to a homemade trail mix
Add broccoli and spinach to a pasta sauce
Stuff a tortilla with a taco filling made of lentils or black beans (bonus for topping with tomatoes/salsa and sliced peppers for Vitamin C)
Saute tofu in little cubes in a (cast iron) skillet with your favorite sauce (e.g. bbq or hot sauce) and use as the topping/protein on a salad or grain bowl
Add a serving of nuts as a snack or put in a homemade trail mix (or look for a premade one with raisins/nuts/seeds or maybe dark chocolate chunks)
Replace milk chocolate with a dark chocolate choice
Black bean soup (bonus if made in a cast iron pot) with a base of peppers and onions
Dip broccoli florets or cherry tomatoes in a white bean hummus
Add sliced strawberries to your morning cereal
Zinc on a plant-based/vegan diet
Zinc is important for protein synthesis and structure, regulation of gene expression and DNA transcription, appropriate hormone and immune function, wound healing, enzymatic function, and antioxidant protection from free radicals in our bodies.
Zinc from plant based sources is less readily absorbed than zinc from animal sources. This is due to the phytate in plant sources binding to the zinc and making it less available. Therefore, it is important if you’re a 100% plant based eater, or if you’re a plant based eater most of the time, to be aware of food sources of zinc and incorporate them into your overall meal pattern on a regular basis.
Plant sources of zinc:
Beans/legumes (e.g. kidney beans, chickpeas, lentils)
Nuts (e.g. cashews, almonds)
Seeds (e.g. pumpkin, sunflower)
Whole grains
Fortified breakfast cereals
10 ways to eat more zinc on a plant-based vegan diet:
Top cereals, oatmeals, or salads with nuts or seeds
Try a new bean salad recipe
Try a new bean-focused soup (e.g. bean chili, spiced black bean, beans and greens, kidney bean and quinoa)
Incorporate bean spreads (like hummus) into your meals or snacks
Strive to make at least half of your grains whole grains or whole grain products (e.g. quinoa, brown rice, farro, bulgur, whole grain breads/pastas products, etc.)
Try swapping out a white pasta or white rice in a dish for a whole grain alternative
Add a serving of nuts or seeds as a snack throughout the day
Try a new nut butter (e.g. almond, cashew) or seed butter (e.g. sunflower)
Make or purchase a trail mix with nuts and seeds (use as a snack by itself or use it to top your favorite plant-based yogurt)
When purchasing cereals, look for those fortified with zinc or those that have a good percentage of your daily value listed on the Nutrition Facts panel on the package
Calcium on a plant-based/vegan diet
We’ve learned from a very young age that getting enough calcium is necessary for strong bones. This is true, but calcium also plays essential roles in blood clotting, nerve transmission, muscle contraction, and blood pressure regulation.
Non-100% plant based or plant forward eaters that still consume dairy/dairy products may not need to be as concerned with their calcium intake as they may be getting enough from these foods. Vegans or 100% plant based eaters, however, should be aware of calcium-containing foods and try to incorporate them into their overall diet on a regular basis.
Plant sources of calcium on a plant-based diet:
Legumes
Chia seeds
Green vegetables (e.g. kale, broccoli, turnip greens)
Grains and fortified grain products
Fortified plant milks (most plant milks are fortified with calcium to be comparable to or better than dairy milk levels of calcium)
Fortified juices (e.g. orange juice)
Tofu that is made with calcium sulfate in processing (look at the ingredients or nutrition facts label to determine calcium content)
Fortified cereals
10 ways to eat more calcium on a plant based vegan diet:
Try new bean recipes from different cuisines (e.g. Indian chana masala or masoor daal, black beans or refried beans in a taco or enchilada, white beans in a pasta dish, etc.)
Sprinkle chia seeds on top of a salad or your main dish meal for a bit of texture
Try a new way of cooking green veggies. Normally steam your broccoli? Try it sauteed, roasted, or even raw with different seasonings and spices.
Try a grain salad mixed with veggies (e.g. broccoli), seeds, roasted tofu, and your favorite dressing
Try a new way of cooking tofu (e.g. use it in a scramble, bake/roast it in your favorite sauce, grill it) and always be sure to season it or marinate it if you’re a tofu-skeptic
Blend tofu into a smoothie for added creaminess, increased protein, and calcium
Try a chia seed tea or juice
Add a serving of plant milk throughout the day (use on cereal, in a smoothie, in a recipe, by itself, etc.)
If you’re a non-dark leafy green lettuce eater, replace half of your salad greens with a dark leafy green option (e.g. half romaine/half kale)
If you’re buying fruit juices, look for brands or kinds that may have calcium added (you’ll often see this with orange juice, but other juices may be fortified as well)
Vitamin D on a plant-based/vegan diet
Vitamin D is necessary for calcium absorption (this is why if you’re looking at supplements, you often see the two together) and plays an important role in bone health by regulating calcium and phosphorus in our blood. It is also necessary for cellular growth, immune function, and plays a role in reducing inflammation.
Most dietary sources of Vitamin D come from animal products such as fatty fish, egg yolks, liver, and fortified dairy products. With this, though, there are some plant sources of Vitamin D as well as many fortified plant options (e.g. plant milks, fruit juice) that can help provide you with Vitamin D in your diet.
Vitamin D and sunshine go hand in hand as our bodies themselves can synthesize/produce Vitamin D when exposed to UV light from the sun. Even those that consume animal products that contain Vitamin D often rely on some level of Vitamin D synthesis from sun exposure to meet their requirements.
This is often why those in northern latitudes and in places that experience limited sun exposure during certain times of year, or those with darker skin tones (due to a higher concentration of melanin in skin) may get a recommendation from their doctor or dietitian to take Vitamin D supplements to meet their requirements.
If this is you and you are following a plant-based diet, a Vitamin D supplement may be a good option. See below for more information about supplements.
Plant sources of Vitamin D:
Sunshine! (not a dietary plant source, but a non-animal source nevertheless; our bodies can produce Vitamin D and UV light triggers its production in the body)
Mushrooms (some are even exposed to UV light to enhance levels of Vitamin D in the mushrooms)
Fortified foods (plant milks, cereals, fruit juices (e.g. orange), plant based yogurts)
10 ways to eat more Vitamin D on a plant based vegan diet:
Perform your physical activities outside! Go for a walk, bike ride, run, play in the yard, etc.
Eat your meals outside! When the weather is nice, take advantage and eat outside in the sun
Add a serving of fortified plant milk to your day by incorporating it into a smoothie, adding it to cereal, drinking it by itself, or using it in a recipe that calls for milk
When looking at cereals in the grocery store, compare brands to look for those with a higher amount of Vitamin D
If purchasing fruit juices, look for those with a higher level of Vitamin D
Trying a plant based yogurt? Some have higher amounts of Vitamin D added than others if Vitamin D is a concern
Add mushrooms to a pasta or rice dish
Try a baked mushroom dish as a side for dinner and incorporate into leftovers for lunch the next day
Try a recipe for mushroom ground “beef” that incorporates minced/chopped mushrooms to act as a meat replacer for tacos or spaghetti sauce
Try a recipe for a mushroom burger
Iodine on a plant-based/vegan diet
Iodine is an essential part of our thyroid hormones which help to regulate many very important reactions and processes in our bodies (e.g. protein synthesis, skeletal and nervous system development, metabolism).
Plants grown in iodine-rich soil may be a good source of iodine, however, this can be difficult to determine as the consumer. Soils near the ocean tend to have higher levels of iodine compared to inland soils because iodine is found in seawater; thus plants grown nearer the ocean in these iodine-rich soils will be a better source of iodine than the inland grown plants.
Iodized salt is very common in the United States and Canada and is generally the main source of iodine in our diets here. This just means a form of iodine has been added to salt to improve our overall consumption of the mineral. Interestingly, despite iodine being found in seawater, sea salt is not a good source of iodine. This may seem counterintuitive, but iodine is lost in the drying process to produce sea salt. Therefore, if you’re concerned about iodine intake, look for iodized salt when purchasing salt at the grocery store.
Plant sources of iodine:
Iodized salt
Seaweed (e.g. kelp, nori)
Lima beans
Fortified/enriched grain products (e.g. bread, pasta, cereals)
Some fruits (e.g. bananas, prunes)
Some vegetables (e.g. green peas, corn)
10 ways to eat more iodine on a plant-based diet:
Miso soup with seaweed
Add dried prunes into a smoothie (this adds a bit of sweetness, too!)
Take dried prunes along for your day as a mid-morning snack
Replace non-iodized salt with iodized salt (check the label)
Salt your food (this may be counterintuitive or contradictory to what you’ve heard or may be concerning for some (e.g. those with heart disease that have been told to reduce their salt intake); for those that may need to increase their iodine intake but have not been told by a doctor or dietitian to limit their salt intake for other health concerns, salting your foods with iodized salt can be a good option)
Look for seaweed snacks (like baked seaweed crisps)
Try a new lima bean recipe (e.g. add them to soup, try a greek style lima bean dish, season them with lemon and garlic, saute them with a blend of veggies)
Add lima beans to your pantry and use them as a quick side dish
Look for a fortified grain-based product compared to one that is non-fortified if iodine consumption is a concern for you
Add green peas or corn into what you’re already eating (e.g. stir corn into salsa for taco night, add green peas to a creamy pasta dish)
Vitamin B12 on a plant-based/vegan diet
Vitamin B12 is the one you hear about most often when you’re vegan or 100% plant based. And this makes sense because it is the only vitamin you cannot get naturally from plant based sources. On the bright side, though, there are several foods for vegans or 100% plant based eaters that are fortified with Vitamin B12 to help you meet your needs of this important nutrient.
Vegetarians or those who consume some level of animal products from either meat, dairy, or eggs on a regular basis likely consume enough B12 to meet their needs.
Vitamin B12 is essential for proper nerve function, red blood cell production, and DNA synthesis.
Plant sources of Vitamin B12:
Nutritional yeast
Fortified plant-based milks
Fortified meat alternatives
Fortified cereals
Seaweed
10 ways to eat more Vitamin B12:
Sprinkle nutritional yeast on top of roasted or sauteed veggies
Look for fortified plant-based milks and use on cereals or as liquid base for smoothies
Use nutritional yeast to make a “cheesy” sauce for pasta or veggies
Look for fortified meat alternatives (e.g. meat-alternative deli slices, burgers or sausages)
Look for tofu fortified with B12 and roast or saute as part of a main dish
Blend fortified tofu into a smoothie
Grill tofu as part of main dish or make tofu veggie skewers for the grill
Make a homemade sushi bowl (or try to make regular sushi) with veggie fillings/toppings, crumbled seaweed, and baked tofu
Eat seaweed/nori sheets as a snack
Eat fortified cereals for a meal or use as one component in a homemade trail mix
Let’s talk about supplements for a quick minute. Should you take them?
For vegans or those following a 100% plant-based diet, a B12 supplement may be necessary. As mentioned above B12 is not naturally found in plant based products. Because of this, if you are unable to consume an adequate amount of B12-fortified products (fortified soymilks, nutritional yeast, etc.), then a supplement may be beneficial for you. Concerns for Vitamin D levels are discussed above and may be beneficial for some depending on your typical dietary patterns.
As a rule of thumb, you’ll generally hear dietitians say they’d prefer you to get your vitamins and minerals from the foods you eat rather than from supplements. This is not to say you shouldn’t take supplements as in some circumstances they can be a good fit. If you’ve been told to take a supplement by a doctor, dietitian, or other health professional, continue to do so.
We just prefer you to get your nutrients from actual food when possible because you’re getting the whole package. A lot of foods that are good sources of the vitamins and minerals we are looking to get are also great sources of other nutrients like fiber, other vitamins/minerals, and energy that our bodies need to function well.
As a final word on supplements. If you are purchasing vitamin or mineral supplements of some kind, look for those that are certified by a third party. Supplements are not monitored or regulated by either the FDA or USDA like the rest of our food supply, so looking for brands that are certified (e.g. USP, NSF, etc.) is an extra layer of protection as this separate party is certifying that what the manufacturer claims is in the supplement, is indeed in there.
If you’re concerned about getting the right amounts of these nutrients, a blood test looking at your nutrient levels can help you get an idea of whether you’re getting enough. In general, a balanced vegetarian or vegan diet that includes a variety of these foods ensures that you’re getting enough of the nutrients you need, but a blood test to look at your levels can be helpful in determining this for certain. Working with a dietitian can be helpful in ensuring you’re eating an overall balanced diet that meets your nutritional needs for long term health.
A few words about food labels and food packaging labels.
A lot of the suggested sources of these different nutrients include fortified products or food items. How do you know if a food is fortified with a certain vitamin or mineral?
Check the package for a few different things. Some will blatantly make the claim “fortified with ____” somewhere on the package while others you will have to check the nutrition facts panel. In the percent of Daily Value (%DV) section, 10-19% of a nutrient is a good source of that particular vitamin or mineral while 20% or more is considered an excellent source.
Does this mean you shouldn’t bother with lower percentages? Definitely not. Even small amounts add up and contribute to your overall intake, and you also need to consider portion size in terms of the nutrition facts label “serving size”. If you eat two portions of whatever you’re looking at, then you’ve just doubled your intake of that nutrient.
The nutrition facts label is just a helpful tool when looking at the food you’re consuming. You don’t need to (and shouldn’t) let it meticulously dictate what and how much of something you eat. But you can use it when looking at different nutrients in foods if you’re concerned about how much you’re actually consuming and whether you’re getting enough zinc, calcium, iron, etc.
The Good (Excellent?) News
This may seem like a lot to keep track of. And I suppose it is if you break it down into each individual vitamin and mineral you need to be aware of when consuming a completely, or mostly, plant-based diet.
But, if you look at the big picture, it’s not as daunting. When you go back through and look at the different food sources of these vitamins and minerals, you often see a lot of the same things come up again and again (e.g. beans, legumes, whole grains, nuts, seeds, vegetables, fruits).
This is a great thing and the reason why a balanced and variety-filled eating pattern is one that is best. By consuming a wide variety of foods, you are helping to ensure that you get the vitamins and minerals you need to allow your body to function properly and at its best.
Work with a dietitian
Still concerned about whether you’re getting enough of what you need? Working with a dietitian can help in a few ways. Together you can look at your current intake levels and determine what is going well and what can be improved to ensure you’re getting enough of the nutrients you need to live well on a plant focused diet. This is great for new vegans and vegetarians as well as those that have been eating plant based for a long time. Looking at your overall nutrition can help you to make sure you’re eating what you need to for long term health and wellness.
All of the nutrients discussed above have different recommended intakes or appropriate levels to consume based on age, gender, and different life stages (e.g. if you’re pregnant or breastfeeding). And while it may be difficult to keep track of all of this on a daily basis, a dietitian can help you sort through all of the scientific information and recommendations (e.g. you need 600 IU of Vitamin D per day if you’re between the ages of 19 and 50 per the RDAs for Vitamin D) and help you determine that based on your current dietary patterns you are either getting enough Vitamin D and do not need to be overly concerned, or that you may need to increase the amount of Vitamin D-containing foods you eat…and give you some advice and examples of foods you can add to your daily meals to help with this.
References/Sources
Burns-Whitmore B, Froyen E, Heskey C, Parker T, San Pablo G. Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration?. Nutrients. 2019;11(10):2365. Published 2019 Oct 4. doi:10.3390/nu11102365 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835948/#:~:text=Recommendations%20by%20researchers%20and%20reviewers,%E2%80%9350%25%20%5B58%5D.
NIH Omega-3 Fatty Acids Fact Sheet for Consumers https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Pereira C, Li D, Sinclair AJ. The alpha-linolenic acid content of green vegetables commonly available in Australia. Int J Vitam Nutr Res. 2001;71(4):223-228. doi:10.1024/0300-9831.71.4.223 https://pubmed.ncbi.nlm.nih.gov/11582857/
Smolin LA, Grosvenor MB. Nutrition Science and Applications. Wiley. 2013(3)
NIH Iron Fact Sheet for Consumers https://ods.od.nih.gov/factsheets/Iron-Consumer/
MedlinePlus Iron https://medlineplus.gov/iron.html
USDA National Nutrient Database for Standard Reference Iron https://ods.od.nih.gov/pubs/usdandb/Iron-Content.pdf
NIH Iron Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
MedlinePlus Iron in Diet https://medlineplus.gov/ency/article/002422.htm
NIH Calcium Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
NIH Vitamin D Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Harvard T.H. Chan School of Public Health Vitamin D https://www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=The%20UL%20for%20vitamin%20D,ages%209%2B%20is%204%2C000%20IU.
NIH Iodine Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/#h3
NIH Vitamin B12 Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
NIH Zinc Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
