Vitamins And Minerals On a Plant-based Diet: How To Ensure Optimal Nutrient Intake
Find out which vitamins and minerals are key in a plant-based diet, what their sources are and how to prevent deficiencies. Practical tips for a healthy and balanced diet.
Introduction of the article
In recent years, plant-based diets have become an increasingly popular choice not only among people who want to improve their health, but also among those who are trying to live more sustainably and ethically. Although a vegan or vegetarian diet has many benefits, one of the most common topics of discussion is whether a plant-based diet can provide all the necessary nutrients, especially vitamins and minerals.
Vitamins and minerals are essential for the proper functioning of our bodies. They are involved in hundreds of processes, from energy production, to boosting immunity, to bone and nervous system health.
On a plant-based diet, however, special attention needs to be paid to these nutrients, as some of them are found naturally primarily in animal products, or their absorption from plant sources may be lower.
However, this does not mean that a plant-based diet cannot be wholesome. On the contrary, with a little knowledge and planning, it is possible to provide all the necessary nutrients and reap the benefits that a plant-based diet offers.
The key is understanding which vitamins and minerals are important to the body, where to find them in plant sources, and how to combine them properly to maximize their absorption.
This article aims to give you a comprehensive overview of the key vitamins and minerals you should look for in a plant-based diet.
You will learn why these nutrients are important, what their main functions are, where to find them and how to prevent deficiencies.
In addition, we'll offer practical tips on how to build a balanced diet and debunk some of the myths that still circulate around plant-based diets.
Whether you are new to plant-based eating or have been practicing it for a long time, this article will help you better understand how to support your health and ensure you get all the nutrients you need.
So let's take a look together at what vitamins and minerals should not be missing from your diet and how to effectively incorporate them into your daily diet.
This introduction sets the tone for the entire article and emphasizes the importance of planning and knowledge in following a plant-based diet. We can now delve into the details of each vitamin and mineral, their functions and sources.
General overview of vitamins and minerals
Vitamins and minerals are the building blocks of our health. They are essential for the proper functioning of the body as they are involved in hundreds of biological processes. Without them, our body would not be able to produce energy, regenerate tissues, strengthen the immune system or maintain the health of our bones, muscles and nervous system. Although these substances are only needed in small amounts, their deficiency can lead to serious health problems.
On a plant-based diet, it is important to pay attention to how to ensure adequate intake of all key vitamins and minerals.
This is because some of these are naturally occurring, especially in animal products, or their absorption from plant sources may be affected by the presence of anti-nutrients such as phytates or oxalates.
These substances can reduce the bioavailability of some minerals, meaning that the body cannot fully utilise them.
Distribution of vitamins
Vitamins are divided into two main groups according to how they dissolve in the body:
1. Fat-soluble vitamins
These vitamins are stored in fatty tissues and the liver, which means that the body has reserves of them for a longer period of time.
On the other hand, excessive intake can lead to toxicity, as they are not as easily eliminated from the body as water-soluble vitamins.
- Vitamin A: Important for eyesight, immunity and skin health. On a plant-based diet, it is found in the form of beta-carotene in foods such as carrots, sweet potatoes and spinach.
- Vitamin D: Key for bone health and immunity. The main source is sunlight, but supplementation is often necessary during the winter months.
- Vitamin E: A powerful antioxidant that protects cells from damage. It is found in nuts, seeds and vegetable oils.
- Vitamin K: Promotes blood clotting and bone health. A rich source is green leafy vegetables such as kale or broccoli.
2. Water-soluble vitamins
These vitamins are not stored in the body and their excess is excreted in the urine, which means they need to be replenished regularly.
- B-complex: A group of vitamins that includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12. These vitamins play a key role in energy metabolism, red blood cell formation and nervous system health. On a plant-based diet, special attention should be paid to vitamin B12, which occurs naturally only in animal products.
- Vitamin C: Supports immunity, iron absorption and acts as an antioxidant. It can be found in citrus fruits, peppers, kiwis or strawberries.
Distribution of minerals
Minerals are divided into macro-elements and trace elements according to the amount needed by the body.
1. Macro elements
The body needs these minerals in larger quantities:
- Calcium: key for bone and dental health, muscle contraction and nerve function. On a plant-based diet, it can be found in fortified plant milks, tofu, sesame seeds or broccoli.
- Magnesium: Supports the nervous system, muscle relaxation and bone health. Nuts, seeds, whole grains and leafy greens are rich sources.
- Potassium: Important for fluid balance, heart health and nerve function. Found in bananas, potatoes, avocados and legumes.
2. Trace elements
These minerals are needed by the body in smaller amounts, but are equally important:Iron: Necessary for hemoglobin formation and oxygen transport.
On a plant-based diet, it is available in the form of non-heme iron found in legumes, spinach, tofu and pumpkin seeds. For better absorption, it is advisable to combine it with vitamin C.
- Zinc: Supports immunity, wound healing and enzymatic processes. Sources include nuts, seeds (especially pumpkin seeds) and whole grains.
- Iodine: Key for proper thyroid function. On a plant-based diet, it can be obtained from seaweed or iodized salt.
- Selenium: A powerful antioxidant that supports immunity. The best source is steamed nuts, but care must be taken with the amount to avoid overdose.
Specifics of a plant-based diet
A plant-based diet has many benefits, but it is important to remember that some nutrients may be less easily absorbed due to the presence of antinutrients such as phytates, oxalates or tannins.
These substances occur naturally in some plant foods and can reduce the absorption of minerals such as iron, zinc or calcium.
Techniques such as soaking, sprouting or fermentation of legumes, cereals and seeds should be used to improve nutrient absorption. These practices help to reduce antinutrients and increase the bioavailability of minerals.
This overview shows that with a little knowledge and planning, it is possible to get enough of all the vitamins and minerals you need on a plant-based diet. In the next sections of the article, we will look at each nutrient in more detail and offer practical tips on how to incorporate them effectively into your daily diet.
Key vitamins on a plant-based diet
A plant-based diet can be rich in many vitamins, but some require special attention because their intake or absorption may be limited on a plant-based diet. In this section, we will look at the key vitamins that are essential for proper body function, their functions, sources, and tips on how to ensure you get enough of them.
Vitamin B12
Vitamin B12 is one of the most discussed vitamins on a plant-based diet because it occurs naturally only in animal products.
This vitamin is essential for the proper functioning of the nervous system, red blood cell formation and DNA synthesis. Its deficiency can lead to serious health problems such as anemia, fatigue, depression or neurological problems.
Risk of deficiency in vegans:
On a plant-based diet, the risk of vitamin B12 deficiency is high because plant foods do not naturally contain this vitamin. Some sources claim that B12 can be obtained from fermented foods, algae or mushrooms, but these sources are not reliable and their B12 content is often negligible or inactive.
Solution:
- Supplementation: the easiest and most reliable way to ensure sufficient B12 is to take supplements. The recommended daily dose is between 25-100 µg per day or 1000 µg per week.
- Fortified foods: Some plant products such as plant milks, cereals or nutritional yeast are fortified with B12. These foods can be a useful supplement, but are usually not sufficient as a sole source.
Vitamin D
Vitamin D is crucial for bone health because it helps the body absorb calcium. In addition, it supports the immune system and plays a role in mood regulation.
Sources:
- Sunlight: The main source of vitamin D is sunlight. When the skin is exposed to the sun, the body can synthesize this vitamin on its own. However, in the winter months or in areas with low sunlight, its production may be insufficient.
- Fortified foods: Some plant milks, margarines or cereals are fortified with vitamin D.
- Supplementation: It is recommended to take supplements, especially in winter. Vegan supplements usually contain vitamin D2 or plant D3 (derived from lichens).
Difference between D2 and D3:
Vitamin D2 (ergocalciferol) is of plant origin, but its effectiveness is lower than that of D3.
Vitamin D3 (cholecalciferol) is more effective and can be vegan if derived from lichens.
Vitamin A
Vitamin A is important for eye health, immunity and skin health. It is not found directly in its active form (retinol) on plant foods, but in the form of beta-carotene, which the body can convert into active vitamin A.
Plant sources:
Beta-carotene can be found in foods such as carrots, sweet potatoes, spinach, kale or pumpkin.
Conversion of beta-carotene:
The body's ability to convert beta-carotene into active vitamin A depends on genetic factors, health status and dietary fat intake.
For better absorption of beta-carotene, it is advisable to consume the following foods with a small amount of fat (e.g. nuts, seeds or avocados).
B vitamins (except B12)
B vitamins play a key role in energy metabolism, red blood cell formation and nervous system health.
Individual vitamins and their sources:
- B1 (thiamine): legumes, whole grains, nuts.
- B2 (riboflavin): Almonds, mushrooms, fortified cereals.
- B3 (niacin): Peanuts, seeds, whole grain breads.
- B6 (pyridoxine): bananas, potatoes, chickpeas.
- B7 (biotin): Nuts, seeds, sweet potatoes.
- B9 (folic acid): Leafy greens, legumes, avocados.
Specifics of folic acid:
Folic acid is especially important for pregnant women because it promotes healthy fetal development and reduces the risk of birth defects.
Vitamin K
Vitamin K is essential for blood clotting and bone health.
Sources:
- K1: Found in green leafy vegetables such as kale, spinach or broccoli.
- K2: This form is less available on a plant-based diet, but can be obtained from fermented foods such as natto (fermented soy).
Vitamin C
Vitamin C is known for its antioxidant properties, immunity support and ability to improve iron absorption.
Sources:
- Citrus fruits (oranges, lemons), peppers, kiwi, strawberries, broccoli.
Vitamin C is heat sensitive, so it is best to consume foods rich in this vitamin in raw or minimally cooked form.
This section of the article shows that with a little planning and knowledge, a plant-based diet can provide enough of all the key vitamins. In the next section, we will focus on minerals, which are equally important for health and vitality.
Key minerals on a plant-based diet
Minerals are essential for the proper functioning of our bodies, as they are involved in many biological processes such as energy production, bone health, muscle contraction and immunity support. A plant-based diet can provide sufficient amounts of all key minerals, but some require special attention due to their lower bioavailability or the presence of antinutrients that may reduce their absorption. In this section we look at the most important minerals, their functions, sources and tips on how to ensure they are sufficient.
Iron
Role:
Iron is crucial for the formation of haemoglobin, which is responsible for transporting oxygen in the blood. It also plays an important role in energy metabolism and supporting immunity.
Risk of deficiency:
On a plant-based diet, iron is available in the form of non-heme iron, which has lower bioavailability than heme iron from animal sources. This means that the body absorbs it less efficiently. Iron deficiency can lead to anemia, fatigue, weakness and reduced immunity.
Sources:
- Legumes (lentils, chickpeas, beans).
- Tofu and tempeh.
- Spinach, chard.
- Pumpkin and sunflower seeds.
Tips to increase absorption:
Combine iron-rich foods with vitamin C (e.g. spinach with lemon juice or lentils with peppers).
Avoid drinking tea, coffee or calcium-rich foods during meals as these substances can reduce iron absorption.
Soaking and sprouting legumes and seeds can reduce the content of antinutrients such as phytates and thus improve iron absorption.
Zinc
Features:
Zinc is essential for the proper functioning of the immune system, wound healing, cell growth and division, and many enzymatic processes in the body.
Sources:
- Nuts (walnuts, cashews).
- Seeds (pumpkin, sunflower, sesame).
- Whole grains (oats, quinoa, brown rice).
- Legumes (lentils, chickpeas).
How to improve absorption:
Soaking and sprouting legumes, seeds, and grains helps reduce phytates, which can block zinc absorption.
Combine zinc with protein-rich foods, which can improve its absorption.
Calcium
Role:
Calcium is crucial for bone and dental health, muscle contraction, nerve transmission and blood clotting.
Sources:
- Enriched plant milks (almond, soy, oat).
- Tofu (especially if precipitated with calcium salts).
- Almonds, sesame seeds, tahini.
- Broccoli, kale, Chinese cabbage.
Myths about calcium on a plant-based diet:
It is often claimed that you cannot get enough calcium without dairy products. However, this is not true. Plant sources of calcium can be just as effective if properly incorporated into the diet.
In addition, plant-based diets do not contain ingredients such as excess animal protein, which can increase calcium loss from the body.
Iodine
Features:
Iodine is essential for proper thyroid function, which regulates metabolism, growth and development.
Sources:
- Seaweeds (e.g. nori, wakame, kombu).
- Iodized salt.
Risk of excessive intake:
When eating seaweed, it is important to be careful with the amount, as some species (e.g. kombu) contain very high levels of iodine, which can lead to thyroid problems.
Magnesium
Role:
Magnesium supports the nervous system, muscle relaxation, bone and dental health, and is involved in more than 300 enzymatic reactions in the body.
Sources:
- Nuts (almonds, cashews).
- Seeds (sunflower, pumpkin, chia).
- Whole grains (quinoa, oats).
- Leafy vegetables (spinach, chard).
Magnesium is also important for managing stress and promoting quality sleep.
Selenium
Features:
Selenium is a powerful antioxidant that protects cells from free radical damage. It also supports the immune system and proper thyroid function.
Sources:
- Steam nuts (just 1-2 nuts a day, as they contain very high amounts of selenium).
- Whole grain cereals.
Watch the quantity:
Too high an intake of selenium can be toxic, so it is important to consume Brazil nuts in moderation.
This section of the article shows that it is possible to get enough of all the key minerals on a plant-based diet if you pay attention to their sources and the right food combinations. With a little planning and knowledge, you can boost your health and vitality even on a purely plant-based diet.
Practical tips for ensuring sufficient nutrients
Switching to a plant-based diet can be a great step towards a healthier and more sustainable lifestyle. However, in order for this diet to be wholesome and provide all the necessary nutrients, it is important to pay attention to a few key aspects. In this section, we give you practical tips on how to ensure you get enough vitamins and minerals from a plant-based diet.
Menu planning
Proper menu planning is essential for success on a plant-based diet. Combining different foods can greatly improve nutrient absorption and ensure adequate intake.
Combination of iron and vitamin C: For better absorption of non-heme iron from plant sources, it is advisable to combine it with foods rich in vitamin C.
For example, serve lentils or spinach with lemon juice, peppers or tomatoes.
Diversity of protein: Combine different sources of plant protein such as legumes, whole grains, nuts and seeds to get a full spectrum of amino acids.
Healthy Fats: For better absorption of fat-soluble vitamins (A, D, E, K), add healthy fat sources such as avocados, nuts, seeds or olive oil to your diet.
A varied diet: try to include as many different fruits, vegetables, grains and legumes as possible to cover a broad spectrum of nutrients.
Supplementation
Even with a carefully planned diet, it can be difficult to ensure sufficient intake of certain nutrients, especially vitamin B12, vitamin D and sometimes iodine or omega-3 fatty acids.
Vitamin B12: This vitamin is essential for the nervous system and red blood cell production. It must be supplemented on a plant-based diet, as it occurs naturally only in animal products. It is recommended to take supplements containing 25-100 µg per day or 1000 µg per week.
Vitamin D: Vitamin D supplementation is advisable during the winter months or when there is insufficient sunlight. Vegan supplements usually contain vitamin D2 or plant D3 from lichens.
Omega-3 fatty acids: If you don't consume enough flaxseeds, chia seeds or walnuts, consider supplements with DHA and EPA from seaweed.
Iodine: If you do not use iodized salt or consume seaweed, iodine supplementation may be appropriate.
Supplementation
Even with a carefully planned diet, it can be difficult to ensure sufficient intake of certain nutrients, especially vitamin B12, vitamin D and sometimes iodine or omega-3 fatty acids.
Vitamin B12: This vitamin is essential for the nervous system and red blood cell production. It must be supplemented on a plant-based diet, as it occurs naturally only in animal products. It is recommended to take supplements containing 25-100 µg per day or 1000 µg per week.
Vitamin D: Vitamin D supplementation is advisable during the winter months or when there is insufficient sunlight. Vegan supplements usually contain vitamin D2 or plant D3 from lichens.
Omega-3 fatty acids: If you don't consume enough flaxseeds, chia seeds or walnuts, consider supplements with DHA and EPA from seaweed.
Iodine: If you do not use iodized salt or consume seaweed, iodine supplementation may be appropriate.
Fortified foods
Fortified foods are a great way to increase your intake of certain key nutrients.
Plant milks: many types of plant milks (soy, almond, oat) are fortified with calcium, vitamin D and sometimes vitamin B12.
Cereal: Some breakfast cereals contain added vitamins and minerals such as iron, zinc or B12.
Nutritional yeast: This yeast is often fortified with vitamin B12 and can be a great addition to sauces, soups or salads.
Fortified foods
Fortified foods are a great way to increase your intake of certain key nutrients.
Plant milks: many types of plant milks (soy, almond, oat) are fortified with calcium, vitamin D and sometimes vitamin B12.
Cereal: Some breakfast cereals contain added vitamins and minerals such as iron, zinc or B12.
Nutritional yeast: This yeast is often fortified with vitamin B12 and can be a great addition to sauces, soups or salads.
Soaking, germination and fermentation
Antinutritional substances such as phytates, oxalates or tannins can reduce the absorption of minerals such as iron, zinc or calcium.
Using simple techniques, you can reduce these substances and improve nutrient bioavailability.
Soaking: soaking legumes, grains and seeds overnight helps reduce phytate content and improve mineral absorption.
Sprouting: Sprouting legumes and seeds increases the content of vitamins and enzymes that aid digestion.
Fermentation: Fermented foods such as tempeh, sauerkraut or kimchi not only improve nutrient absorption but also support the health of the gut microbiome.
Regular checks
Even with careful menu planning, it is important to regularly monitor the levels of key nutrients in your body. It is recommended to have blood tests at least once a year, especially for:
Vitamin B12: B12 and homocysteine levels can reveal a possible deficiency.
Iron: Monitor hemoglobin, ferritin and total iron levels.
Vitamin D: Especially important in the winter months.Regular check-ups will help prevent deficiencies and ensure your diet covers all your body's needs.
Following these handy tips will help ensure you get enough of all the key nutrients in a plant-based diet. With a little planning, the right food combinations and supplementation where appropriate, you can boost your health and enjoy the benefits that a plant-based diet has to offer.
The most common myths about vitamins and minerals on a plant-based diet
The plant-based diet is still surrounded by many myths and misunderstandings that can discourage people from switching to this way of eating. Among the most common are concerns about protein, iron or calcium deficiencies. In this section, we take a closer look at these myths and debunk them based on scientific evidence.
"Vegans suffer from protein and nutrient deficiencies."
This myth is one of the most widespread. Many people still think that protein can only be obtained from meat, eggs or dairy products. In reality, however, plant sources of protein can fully cover the body's needs.
Facts:
Protein is found in legumes (lentils, chickpeas, beans), tofu, tempeh, nuts, seeds and whole grains.
By combining different plant sources throughout the day, a full spectrum of essential amino acids can be obtained.
Studies show that vegans who consume a varied diet have enough protein to maintain health and muscle mass.
"Plant sources of iron are not sufficient."
Another common myth is that iron from plant sources is not sufficient or that vegans suffer from anaemia. The truth is that plant sources of iron can be fully sufficient if consumed properly.
Facts:
Plant foods contain non-heme iron, which is less bioavailable than heme iron from meat, but its absorption can be increased by combining it with vitamin C.
Rich sources of iron include legumes, tofu, tempeh, spinach, pumpkin seeds and whole grain cereals.
Studies show that vegans often have a higher iron intake than non-vegetarians because they consume more foods rich in this mineral.Tip: Avoid drinking tea or coffee during meals, as these drinks can reduce iron absorption.
"You can't get enough calcium without milk."
Many people believe that dairy products are the only reliable source of calcium. However, this myth ignores the fact that there are many plant sources of calcium that can fully meet daily needs.
Facts:
Rich sources of calcium include fortified plant milks (soy, almond, oat), tofu precipitated with calcium salts, sesame seeds, tahini, almonds, broccoli, kale and Chinese cabbage.
Calcium from some plant sources, such as broccoli or kale, has even higher bioavailability than calcium from milk.
Studies show that vegans who eat a varied diet can have healthy bones even without dairy products.
Tip: Include fortified foods in your diet and make sure you get enough vitamin D, which promotes calcium absorption.
These myths about plant-based diets are often based on ignorance or outdated information. However, scientific studies repeatedly confirm that a well-planned plant-based diet can be wholesome and provide all the nutrients needed. The key is a varied diet, the right combinations of foods and supplementation where needed.
If you come across these myths, don't be afraid to debunk them and share the facts. A plant-based diet is not only healthy, but also a sustainable and ethical choice that benefits not only our bodies, but also the planet.