Do plant-based diets come with nutrient deficiencies?Updated a year ago

A well-planned and balanced plant-based diet can provide all of the necessary nutrients for good health. However, certain nutrients can be more difficult to obtain in sufficient amounts from a plant-based diet and may require special attention to ensure adequate intake.

Some of the key nutrients that may be more challenging to obtain on a plant-based diet include:

Protein: Plant-based sources of protein such as legumes, nuts, and seeds can provide adequate protein, but it may be necessary to consume a variety of these foods to ensure sufficient intake.

Iron: Plant-based sources of iron such as spinach, lentils, and tofu are available, but the body may not absorb this type of iron as easily as the heme iron found in animal products. Pairing iron-rich foods with foods high in vitamin C can help improve absorption.

Calcium: While calcium is abundant in dairy products, plant-based sources such as fortified plant milks, tofu, and leafy greens can also provide adequate calcium.

Vitamin B12: Vitamin B12 is only found naturally in animal products, so vegans may need to supplement or consume fortified foods to ensure adequate intake.

Omega-3 fatty acids: Plant-based sources of omega-3s such as flaxseeds, chia seeds, and walnuts can provide some omega-3s, but it may be necessary to supplement with algae-based omega-3s to ensure sufficient intake.

Pro Tip: Regular blood tests can also help identify any nutrient deficiencies and guide appropriate supplementation if needed.