Overview
This lecture discusses key nutrients to monitor when eating more plant-based foods, with a focus on ensuring adequate protein, iron, zinc, vitamin D, calcium, and vitamin B12 intake.
Key Plant-Based Nutrient Considerations
- Eating more plant-based foods can be beneficial but requires attention to certain nutrients typically found in animal products.
- It’s important to get a variety of plant-based foods to meet overall nutritional needs.
Protein
- Protein is essential for bone, skin, and muscle health and helps maintain energy levels.
- Good plant-based protein sources include tofu, tempeh, beans, lentils, nuts, and seeds.
- Variety throughout the week is more important than combining amino acids at every meal.
Iron
- Iron is necessary for hemoglobin, carrying oxygen in the blood.
- Iron deficiency can cause fatigue, pale skin, and increased infections.
- Plant-based iron is harder to absorb; combine iron-rich foods (beans, leafy greens, fortified foods) with vitamin C (citrus, bell peppers) to increase absorption.
- Avoid calcium supplements with iron-rich meals, as calcium can block iron absorption.
Zinc
- Zinc is crucial for cell growth, immune function, wound healing, and protein metabolism.
- Phytates in legumes and whole grains can reduce zinc absorption; soaking, sprouting, or fermenting can help.
- Good sources include beans, cashews, chickpeas, hemp seeds, pumpkin seeds, and oats.
Vitamin D
- Vitamin D is needed for calcium absorption, bone health, immune function, and more.
- Deficiency is common and can cause fatigue, bone pain, and mood changes.
- Non-animal sources include fortified cereals and plant-based milks.
Calcium
- Calcium supports bones, nerve signaling, and muscle function.
- Plant-based calcium sources include collard greens, tahini, bok choy, kale, tofu, and tempeh (if made with calcium sulfate).
Vitamin B12
- Vitamin B12 is vital for DNA production, red blood cell formation, and cell metabolism.
- Difficult to obtain from plants; deficiency can cause fatigue, mood swings, and neurological symptoms.
- Fortified foods (nutritional yeast, plant milks, cereals) and supplements are recommended for those fully plant-based.
Key Terms & Definitions
- Amino acids — Building blocks of proteins.
- Phytates — Compounds in plants that may block mineral absorption.
- Fortification — Adding nutrients to foods during processing.
- Nutritional yeast — A fortified, plant-based food rich in B vitamins.
Action Items / Next Steps
- Download the free guide on building plant-based meals.
- Consider a B12 supplement if following a vegan diet.
- Consult a registered dietitian for personalized recommendations.
- Explore recipes and nutrition resources for more ideas.