Obtaining The Nutrients You Need From A Vegan Diet

Plant-Based Meal
Plant-Based Meal
Plant-Based Meal
Plant-Based Meal

One of the important concerns among vegans is getting the vitamins, minerals, and other compounds required for the body in an adequate amount. If these compounds are not delivered in the right amount, it can result in different health issues. Therefore, vegans need to plan their plant-based meal carefully to meet the nutrient requirements. Hence, we list the important nutrients that are required by your body and different plant-based foods you should include in your diet for acquiring these nutrients.


This mineral plays a significant role in the production of red blood cells, which are responsible for carrying oxygen throughout your body. Some of the important plant-based food that contains iron includes broccoli, beans, wheat, raisins, and tofu. Iron-fortified cereals are also a great source of this mineral. Iron found in a majority of the non-meat sources is gruelling to digest. Hence, make sure to include foods rich in vitamin C like oranges and lemon in your diet for facilitating the absorption of iron.


Protein is another key nutrient that your body needs. This compound is necessary for your bones, muscles, skin, and organs to function properly. Some of the best vegan sources of protein are nuts, seeds, legumes, and grains. Products like tofu and soy milk are also rich protein sources that you can be included in your plant-based diet.


Calcium is necessary for promoting bone health and preventing the risk of conditions like osteoporosis. Calcium deficiency can make your bones weak and they will become vulnerable to fractures and different diseases that can affect bone health. So you need to acquire enough calcium through your diet. Make sure to include soybeans, broccoli, kale, and bok choy, etc. in your diet for attaining the right amount of calcium. You can also include fortified soymilk and juices for getting enough calcium.

Vitamin D

This is another compound that plays a key role in bone health. It can help your body to absorb calcium and increase bone strength. Your body can produce vitamin D when it is exposed to sunlight. If there is a need for you to get more vitamin D, then you must opt for fortified products like rice milk, soymilk, and some cereals.

Few other nutrients you should pay attention to include vitamin B12, zinc, and omega fatty acids. These compounds may not be present in all plant-based foods you eat. Hence, you have to carefully include foods that contain these nutrients in your daily diet for avoiding nutrient deficiency and different problems associated with it.