How To Get All The Micronutrients You Need On A Plant-Based Diet!
March=nutrition month, so what better time to re-evaluate & analyze the micro/macro nutrients in our diets??
Getting adequate levels of important micronutrients such as vitamin B12, iron, zinc, calcium, iodine and vitamin D, is crucial for designing a proper whole-foods plant-based diet. Poorly designed diets may cause deficiencies, regardless of how well planned your diet is.
Both plant-based eaters & non-plant-based eaters should pay close attention to their micronutrient intake if looking to maintain long-term health, happiness, and vitality. So many people are malnourished without even knowing it, due to the poor quality processed “foods” on the market (which really shouldn’t be considered as foods). With the lack of essential vitamins and minerals present in our current food supply, means it’s even more pivotal to understand how we can get the most possible nutrients in our everyday meals to ensure we stay well nourished.
Macronutrients: Carbs, lipids (fat), protein
Micronutrients: Vitamins & minerals
Key Micronutrients for health & vitality, vegan or not
B12:
Since plant-based eaters aren’t consuming animal products containing B12, and most plant-foods lack an abundance of easily absorbable B12, it’s easier to develop a deficiency. Even those choosing to eat animal products should still be cautious as to whether they’re getting enough B12, since our bodies have a limited capacity at which to absorb B12 from. Getting your B12 levels tested is important to gage whether you’re sufficient or deficient in this vital micronutrient, and whether or not you should be supplementing.
Sources: Supplements, fortified foods, plant milks, nutritional yeast, fermented soy (tempeh), & mushrooms.
IRON:
The iron status of plant-based eaters is all thanks to a diet rich in whole-grains and legumes, since plant-based eaters consume similar amounts of iron as omnivores. The main source of iron in a plant-based diet is found in the non-haem form, which is less bioavailable than the haem iron found in animal products. Plant-based diets also commonly contain dietary inhibitors such as the polyphenols tannin (found in coffee, tea, and cocoa) and phytates (found in whole grains and legumes), which reduce the amount of iron absorbed from the diet. However, consuming non-haem iron-rich foods in combination with vitamin C, will actually INCREASE absorption!
So overall, in order to ensure you’re getting enough iron in each plant-based meal, make sure to reduce your consumption of inhibitor-containing foods such as tea, coffee and cocoa (only when eating iron-rich meals), and instead consume vitamin C-rich foods to enhance absorption, and incorporate soaked, sprouted and/or fermented foods into your diet to boost iron absorption.
Sources: Legumes, grains, nuts, seeds, fortified foods, green vegetables
ZINC:
Zinc is widely available in plant-based foods, however it’s not as easily absorbed. Plant-based eaters don’t need to pay special attention to consuming Zinc, since it’s readily available in plant foods. Common plant-based sources of zinc include beans, whole grains, nuts and seeds. However, processing foods can reduce the amount of Zinc in a particular food, but soaking, fermenting and sprouting nuts and grains can all increase nutrient bioavailability. Overall, it comes down to the processing methods, which means plant-based eaters should look to consume zinc-rich foods such as hemp and pumpkin seeds, + other grains, nuts and beans, and choose processing methods that improve mineral absorption, such as soaking and fermenting.
Sources: Beans, nuts, seeds, oats, nutritional yeast
CALCIUM:
Calcium can be found in many plant-based sources such as beans, pulses and green vegetables. Broccoli, bok choy and kale are super high in calcium, however green vegetables such as spinach and arugula contain oxalate, which limits calcium absorption. Plant-based eaters should choose plant food sources containing lower oxalate levels when creating a calcium-rich meal, and stick to eating more kale as their leafy green. Calcium-fortified foods are also available, such as nut milks and fortified soy (if you tolerate soy), and provide absorbable forms of calcium.
Sources: Kale, fortified soy and plant milks, broccoli, sprouts, cauliflower, bok choy
IODINE:
Iodine is an essential trace mineral which plays an important role in thyroid function and metabolism. Excessively high or low intakes of iodine can lead to thyroid dysfunction, which means maintaining a healthy balance is important. Typically the iodine content in most foods is dependent upon the amount of iodine present in the soil from where the food is grown, the season it’s grown in, & the farming methods used to grow the food.
For an example, the Iodine concentration in seaweed can vary quite a bit (depending on the brand/processing), and may mean that seaweed might not be a reliable iodine source due to its variability. Seaweed and sea vegetables contain a very concentrated amount of iodine that is vegan-friendly. I wouldn’t go overboard on eating seaweed, and eat it in moderation (like anything else). Know that you’re most likely getting enough iodine through a well balanced diet consisting of fruits and vegetables, sprouted whole-grains, legumes, & nuts + seeds.
Sources: Seaweed, cranberries, potatoes, prunes, beans, iodized salt
VITAMIN D:
Vitamin D is a fat-soluble vitamin produced in the skin, and is essential for calcium absorption + bone health. While humans synthesize vitamin D from exposure to sunlight, vitamin D can also be found in animal products and fortified foods.
There’s two types of vitamin D:
Cholecalciferol (D3)- An animal-derived version of vitamin D that is widely available as a supplement.
Ergocalciferol (D2)- A vegan-friendly version of vitamin D, but is less bioavailable than D3. Vegan-friendly versions of cholecalciferol derived from lichen (a composite fungal-algae organism), are now available, offering vegans a more bioavailable supplemental option.
Overall, the only (& best) way you’re going to get adequate vitamin D levels year-round, is to supplement in the winter (when we’re all deficient), and to get correct sun exposure in the summer/year-round as much as possible.
Sources: D3 & D2 supplements or Sunlight!
Lemon Lentil & Kale soup
(Recipe inspired by Dana James; Archetype Diet, Lemon Lentil soup)
What you’ll need:
3 tbsp olive oil
1 onion, chopped
2 garlic cloves, minced
1 tbsp organic tomato paste
1 tsp ground cumin
1/2 tsp sea salt
1/4 tsp black pepper
Pinch of cayenne pepper
4 cups organic vegetable broth
1 cup green lentils
1 large carrot, diced
Juice of 1 lemon
3 tbsp chopped fresh parsley
Bunch of kale & spinach
1/2 cup Red lentil + quinoa gluten-free protein pasta (just partially cook pasta in separate pot, while soup is simmering)-*Contains 25g protein per 1/2 cup*