Notes

7 Nutrients You Can’t Get from Plants
Introduction

A plant-based diet has gained significant popularity in recent years due to its numerous health benefits and environmental considerations. However, it is important to note that certain essential nutrients are predominantly found in animal-based foods. While it is possible to obtain most nutrients from plant sources, there are seven vital nutrients that are either absent or difficult to obtain in sufficient amounts from a purely plant-based diet. In this comprehensive guide, we will explore these nutrients, their crucial roles in the body, and alternative sources for individuals following a vegetarian or vegan lifestyle.

Vitamin B12

Vitamin B12, also known as cobalamin, is essential for the formation of red blood cells, DNA synthesis, and proper neurological function. It is primarily found in animal products such as meat, fish, eggs, and dairy. Vegetarians and vegans are at a higher risk of deficiency since plant-based sources of B12 are limited. To ensure adequate intake, individuals following a plant-based diet should consider consuming fortified foods, such as plant-based milk alternatives, breakfast cereals, and nutritional yeast. Additionally, B12 supplements are widely recommended.

Omega-3 Fatty Acids

Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a crucial role in brain function, reducing inflammation, and supporting heart health. While plant sources like flaxseeds, chia seeds, and walnuts contain ALA (alpha-linolenic acid), which can be converted to EPA and DHA, the conversion rate is inefficient. Therefore, vegetarians and vegans may need to rely on alternative sources such as algae-based supplements or fortified foods to ensure an adequate intake of these essential fatty acids.

Vitamin D3

Vitamin D is vital for bone health, immune function, and overall well-being. While sunlight exposure triggers the synthesis
of vitamin D in the skin, it is challenging to obtain adequate amounts through sunlight alone, particularly in regions with limited sunlight or during the winter months. Animal-derived foods like fatty fish, fish oils, and egg yolks are rich sources of vitamin D3. For individuals following a plant-based diet, fortified plant-based milk, mushrooms exposed to ultraviolet light, or vitamin D3 supplements derived from lichen or algae can serve as alternatives.

Iron

Iron is crucial for the formation of red blood cells and the transport of oxygen throughout the body. While plant-based sources such as legumes, whole grains, and leafy greens contain iron, it is in the non-heme form, which is less easily absorbed by the body compared to heme iron found in animal products. To enhance iron absorption, vegetarians and vegans should consume vitamin C-rich foods alongside iron-rich plant sources. Additionally, considering iron-fortified foods and cooking in cast-iron cookware can contribute to maintaining adequate iron levels.

Zinc

Zinc is involved in numerous enzymatic reactions, immune function, and wound healing. 1 step cbd 1000mg standard broad spectrum soft gel capsules 100 caps buy get like red meat, poultry, and shellfish are rich in bioavailable zinc. Plant-based sources such as legumes, whole grains, and nuts also contain zinc, but the absorption can be hindered by phytates present in these foods. To optimize zinc intake, vegetarians and vegans can consume fermented foods (e.g., tempeh), sprouted grains, or consider zinc supplements if necessary.

Creatine

Creatine is an amino acid-like compound that plays a crucial role in energy production, particularly during high-intensity exercise. It is primarily found in meat, fish, and poultry. Vegetarians and vegans can obtain some creatine from plant sources like tempeh, spirulina, and fenugreek, but the amounts are considerably lower. For individuals engaged in intense physical activities, creatine supplementation derived from synthetic or fermented sources can be considered after consulting a healthcare professional.

Complete Proteins

Proteins are made up of amino acids, some of which are considered essential, meaning they must be obtained from the diet. Animal-based foods such as meat, fish, eggs, and dairy products provide all the essential amino acids required for building and repairing body tissues. While plant-based proteins can be combined to form complete proteins (e.g., beans and rice), it is essential for vegetarians and vegans to ensure a variety of protein sources throughout the day to obtain all the essential amino acids.

Conclusion

While a plant-based diet can offer numerous health benefits, it is crucial to be mindful of certain nutrients that are predominantly found in animal-based foods. Vitamin B12, omega-3 fatty acids, vitamin D3, iron, zinc, creatine, and complete proteins are essential for various bodily functions, and alternative sources should be considered to prevent deficiencies. By understanding these nutrient requirements and incorporating appropriate substitutes or supplements, individuals can confidently follow a plant-based lifestyle while ensuring optimal nutrition and overall well-being.


Johanna Angman

DIETITIAN, FREELANCE WRITER AND ADVISOR TO HEALTH AND NUTRITION COMPANIES
Nutrition and Dietetics BSc (Hons), University of Surrey

Address: 5750 Castle Creek Pkwy N Dr STE 300, Indianapolis, IN 46250, United States
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