10 Essential Nutrients Every Plant-Based Eater Should Focus On

Adopting a plant-based diet can offer numerous health benefits, from reducing your risk of chronic diseases to promoting a more sustainable lifestyle. However, like any diet, it’s important to ensure you’re getting all the necessary nutrients your body needs to thrive. While plant-based foods can provide a wide variety of vitamins, minerals, and macronutrients, there are certain nutrients that require special attention to ensure you’re meeting your dietary needs.

In this blog, we’ll highlight the 10 essential nutrients every plant-based eater should focus on, and how to get them from plant-based sources. By paying attention to these nutrients, you can make sure your diet is balanced, nutrient-dense, and supportive of your overall health.

1. Protein

Why it’s important: Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. It’s made up of amino acids, and while animal products provide all the essential amino acids, many plant foods offer them too, often in combination.

How to get it: Plant-based sources of protein include:

• Legumes: lentils, chickpeas, black beans, kidney beans
• Tofu and Tempeh: soy-based foods that are high in protein
• Seitan: made from wheat gluten, it’s a high-protein meat substitute
• Quinoa: a complete protein (contains all nine essential amino acids)
• Nuts and seeds: almonds, peanuts, chia seeds, hemp seeds, sunflower seeds
• Whole grains: farro, barley, oats, brown rice

Aim to include a variety of these sources throughout the day to ensure you’re getting a full spectrum of amino acids.

2. Vitamin B12

Why it’s important: Vitamin B12 is crucial for red blood cell production, neurological function, and DNA synthesis. It’s not found naturally in plant foods, which means people on a plant-based diet must be proactive about getting enough.

How to get it: Since vitamin B12 is mainly found in animal products, plant-based eaters should focus on:

• Fortified foods: such as fortified plant milks, breakfast cereals, and nutritional yeast
• B12 supplements: either as standalone or in a multivitamin form

It’s important to monitor your B12 levels regularly, as a deficiency can lead to anemia and neurological problems.

3. Iron

Why it’s important: Iron is essential for transporting oxygen in the blood and supporting cellular energy production. There are two types of iron: heme iron (found in animal products) and non-heme iron (found in plants). Non-heme iron isn’t absorbed as efficiently as heme iron, so plant-based eaters may need to consume more.

How to get it: Plant-based sources of iron include:

• Legumes: lentils, chickpeas, black beans
• Leafy greens: spinach, kale, collard greens
• Tofu and tempeh
• Quinoa and fortified cereals
• Nuts and seeds: pumpkin seeds, sesame seeds, cashews
• Dried fruits: apricots, raisins

To enhance iron absorption, pair iron-rich foods with vitamin C (found in citrus fruits, bell peppers, and tomatoes), which helps boost iron absorption.

4. Calcium

Why it’s important: Calcium is vital for strong bones and teeth, nerve transmission, muscle function, and blood clotting. While dairy is the most well-known source of calcium, many plant-based foods also offer this important mineral.

How to get it: Plant-based sources of calcium include:

• Fortified plant milks: almond, soy, oat, or rice milk
• Leafy greens: collard greens, bok choy, kale
• Tofu: especially when made with calcium sulfate
• Fortified orange juice
• Nuts and seeds: almonds, tahini (sesame paste)
• Beans: white beans, navy beans

Aim for a variety of calcium-rich foods daily, especially if you are avoiding dairy.

5. Omega-3 Fatty Acids

Why it’s important: Omega-3 fatty acids are essential fats that play a crucial role in brain function, reducing inflammation, and supporting heart health. While omega-3s are found in fatty fish, plant-based sources contain a precursor form called ALA (alpha-linolenic acid), which the body can convert into EPA and DHA, the active forms of omega-3s.

How to get it: Plant-based sources of omega-3s include:

• Chia seeds
• Flaxseeds
• Hemp seeds
• Walnuts
• Algal oil (a plant-based source of DHA and EPA)

Include these in your diet regularly, whether sprinkled on oatmeal, blended into smoothies, or added to baked goods.

6. Vitamin D

Why it’s important: Vitamin D is essential for bone health, immune function, and mood regulation. While the body can produce vitamin D from sunlight, many people struggle to get enough, especially in the winter months or if they spend most of their time indoors.

How to get it: Vitamin D is found in a few plant-based foods, but the main source for vegans is fortified foods or supplementation:

• Fortified plant milks and fortified orange juice
• Mushrooms: particularly those exposed to UV light (such as maitake or UV-exposed shiitake)
• Vitamin D supplements: look for vegan D2 or D3 (from lichen) supplements

It’s a good idea to have your vitamin D levels checked regularly and supplement as needed, especially in regions with limited sunlight.

7. Zinc

Why it’s important: Zinc is essential for immune function, protein synthesis, wound healing, and DNA synthesis. While zinc is found in plant foods, its bioavailability (how well it is absorbed) is lower than in animal sources. Therefore, plant-based eaters may need to consume more zinc.

How to get it: Plant-based sources of zinc include:

• Legumes: chickpeas, lentils, beans
• Nuts and seeds: pumpkin seeds, cashews, hemp seeds
• Whole grains: quinoa, oats, brown rice
• Fortified cereals
• Tofu and tempeh

To maximize zinc absorption, try to avoid high amounts of phytates (found in unsoaked legumes and grains), which can inhibit absorption.

8. Iodine

Why it’s important: Iodine is essential for thyroid function and metabolism regulation. It’s typically found in sea vegetables like seaweed, but iodine levels in soil can vary depending on location, meaning some plant-based eaters may be at risk of deficiency.

How to get it: Plant-based sources of iodine include:

• Sea vegetables: nori, kelp, wakame, dulse
• Iodized salt: a reliable source of iodine if you use it in moderation

If you’re not consuming sea vegetables regularly, consider using iodized salt in your cooking to meet your iodine needs.

9. Vitamin A (Beta-Carotene)

Why it’s important: Vitamin A is essential for vision, immune function, and skin health. While vitamin A is found in animal products (as retinol), plant foods provide it in the form of beta-carotene, which the body converts into vitamin A as needed.

How to get it: Plant-based sources of vitamin A include:

• Orange and yellow vegetables: sweet potatoes, carrots, butternut squash
• Leafy greens: spinach, kale, collard greens
• Red bell peppers
• Mangoes, cantaloupe, and apricots

Including a variety of colorful fruits and vegetables in your diet will ensure you’re getting plenty of beta-carotene, which supports healthy vision and immune function.

10. Magnesium

Why it’s important: Magnesium plays a crucial role in over 300 enzymatic processes in the body, including energy production, muscle function, and nerve transmission. It’s also essential for bone health and maintaining a healthy heart.

How to get it: Plant-based sources of magnesium include:

• Leafy greens: spinach, swiss chard, kale
• Nuts and seeds: almonds, pumpkin seeds, sunflower seeds
• Legumes: black beans, lentils, chickpeas
• Whole grains: quinoa, brown rice, oats
• Avocados and bananas

Magnesium is a mineral that’s often under-consumed, so aim to include magnesium-rich foods regularly to keep your body functioning at its best.

Conclusion

A plant-based diet can provide all the nutrients you need to thrive, but it’s essential to pay attention to certain vitamins and minerals that might be more challenging to obtain from plants alone. By focusing on getting enough protein, vitamin B12, iron, calcium, omega-3s, vitamin D, zinc, iodine, vitamin A, and magnesium, you can ensure that your plant-based eating habits are nutritionally balanced and supportive of your long-term health.

With a little planning, it’s easy to incorporate these essential nutrients into your meals through whole plant foods, fortified products, and supplements when necessary. By doing so, you’ll be able to enjoy the full health benefits of a plant-based diet while maintaining optimal nutritional levels. Happy eating!