Whole plant foods contain most of the nutrients out bodies need to thrive, but Vitamin B12, for one must be supplemented if animal foods are not consumed regularly.

Notable Nutrients:

1. Vitamin B12 (cobalamin): must be supplemented in a plant-based diet. Thankfully, supplements are widely available and inexpensive. People who do not eat animal products must supplement, or they risk having anemia, nerve damage, or cognitive problems like dementia. Even meat/dairy/egg eaters can be deficient in this vitamin. It is also added to many fortified foods, including nutritional yeast and breakfast cereals, but there is no way to reliably know how much you’re getting without a supplement. Blood tests can check B12 levels directly and monitor other signs of B12 deficiency, such as red blood cell size.

2. Iodine: Iodine is vital for thyroid function. Too little or too much can cause the thyroid gland to over or underfunction, leading to serious metabolic problems. One way to incorporate iodine is by using iodized salt. It is also contained in most complete multivitamin supplements. Natural sources of iodine originate in sea life, including seaweed (kelp, fish, ocean water). Dairy has iodine, not necessarily because it is naturally present in milk; instead, iodized solutions are used to clean cows’ udders and teats before milking, and it gets into the milk. Some plant milks are fortified with iodine.

3. Vitamin D: Most people, meat eaters, and vegetarians alike, might benefit from Vitamin D supplementation. The main mechanism for getting Vitamin D is through a reaction that occurs when the sun touches our skin. Thankfully, more people protect their skin from the sun with clothing or sunscreen in modern times, which helps us avoid skin cancer. But most of us living in the Northeast or with darker skin tones might not be getting enough direct sunlight to make enough Vitamin D. It is essential for making new bone, and deficiency can cause psychiatric symptoms, like depression. Some foods are fortified with Vitamin D, like plant milk.

4. Calcium: Leafy greens, such as kale, bok choy, mustard greens, and broccoli are excellent sources of highly absorbable calcium. Other leafy greens like spinach and Swiss chard also have loads of calcium but also contain oxalates, which bind the calcium and decrease absorption. This is one reason why it’s good to consume a variety of different plant foods rather than relying on one or two. Many products are fortified with calcium, such as plant milk and calcium-set tofu. It is helpful to read labels to know which products are fortified. Cow’s milk contains calcium, of course, but it is less absorbable than plant sources (aside from oxalate contains plants). Where do cows get their calcium? From leafy greens! Why not go directly to the source and get fiber, minerals, and antioxidants as added benefits?

5. Protein: The protein category on the plate represents the biggest change when moving toward a more plant-based diet. Many people refer to different types of animal meats as “proteins.” Thankfully, all plant foods contain protein and complete protein at that. The different essential amino acids (building blocks of protein) are present in varying amounts in different plans, so eating a variety of whole plant foods, including beans, greens, whole grains, nuts, and seeds, is important. Fiber (found exclusively in plant foods) tends to carry out some protein, carbs, fat, and calories that do not get absorbed. This is a good thing when weight loss or maintenance is a goal, but it also means paying attention to ensuring adequate protein intake is a priority, especially if your goal is increased muscle mass. Rember that even if you eat more protein, you will not increase muscle mass unless you work your muscles through exercise. BEANS are a great source of pretty much everything (protein, fiber, minerals, carbs, phytonutrients…) Also whole grains are a great source of plant protein, fiber, and complex carbs. Soy based foods, like edamame, tofu, and tempeh are high in protein and fiber. Replace dairy milk with soy milk for comparable protein and calcium (if it’s fortified) and even some fiber as an added benefit! Soy products, including tofu, actually reduce breast cancer risk and do not cause feminization in men or women. They do contain pytoestrogens, but the effect is not to stimulate our recpetors in the same way animal estrogen does, rather the effects are protective.

6. Fiber: Plants have all the fiber!! Dietary fiber helps with all sorts of health goals: weight loss/maintenance, improved gut microbiota diversity, improved bowel movement regularity, and increased release of GLP-1 (yes, like the “new” weight loss medication… we make that automatically when we eat fiber). Animal foods (meat, dairy, eggs) contain zero fiber. Fiber also feeds the gut microbiota, which produce vitamins and other substances that benefit our bodies. Products of the gut microbes include short-chain fatty acids - think: butyrate, acetate, and propionate. Higher levels of SCFAs correlate with health benefits, such as decreased risk of colon cancer, improved blood sugar control, and improved gut barrier function.

7. Omega fatty acids: Long chain Omega 3 fatty acids (like DHA and EPA) are likely good for cognition and mental health, among other health benefits. These are most commonly found in fatty fish, such as wild-caught salmon, but where do the fish get them? Answer: seaweed! Vegan Omega FA supplements are sourced from seaweed. Eating Omega 3 FAs provides the building blocks for the body to make the long chain varieties. GROUND flax seeds - (might also decrease breast cancer risk), walnuts, chia seeds, hemp seeds are a few examples of foods that have a higher denisity of Omega 3 fatty acids. Omega 6 Fatty acids are also part of complete nutrition from food, but they tend to be more prevatlent in a Western diet. When the ratio of 6’s to 3’s is out of balance, which typically means too many 6’s in the USA, our bodies are less efficient at converting short chains into long chains. There is some evidence that supplements might be beneficial.