Notable Nutrients

Notable Nutrients on a Plant-Based Diet

Plant-Based Nutrition for Optimal Health

While a whole food, plant-based diet is an extraordinarily health-promoting, disease-fighting, nutrient-dense, delicious way of eating, there are some micronutrients – vitamins and minerals – to remain mindful of.

I highlight these nutrients in the video below and here is a summary:

Vitamin B12
Crucial for neurological function, healthy red blood cells, and DNA synthesis, this is one nutrient that needs to be supplemented for anyone on a plant-based diet or over the age of 50. B12 may be found in fortified foods (e.g. nutritional yeast, plant milks) but the most efficient, safest, most cost-effective, reliable way to ensure adequate intake is to supplement with either 50 micrograms twice daily, 150 micrograms once daily, or 2,500 micrograms once weekly. Here are more specific B12 recommendations.

Vitamin D
The “sunshine vitamin” plays a role in the health of bones, immunity, inflammation, and more. Our skin absorbs UVB rays from the sun and converts them in the liver and kidneys to produce the active form, 1,25(OH)2D. Because of sunscreen, indoor living, smog, and many other factors, many people have insufficient levels of vitamin D. Check serum levels and use sun therapy and/or supplements when necessary. Click here for more on vitamin D.

Vitamin K
Vitamin K is key for blood clotting, cardiovascular health, and bone metabolism. We can easily consume vitamin K1 (phylloquinone) from plants, but we may consider supplementing with vitamin K2 (menaquinone). Eat plenty of leafy green vegetables, sea vegetables, asparagus, avocado, broccoli, cauliflower, lentils, peas, natto.

Iodine
Iodine is a trace element necessary for thyroid health and metabolism. Dietary sources are unreliable due to varying soil qualities. Best sources to ensure adequate – but not too much – intake include sea vegetables (such as arame, dulse, nori, kombu, and wakame) and iodized salt (about half a teaspoon offers the adult requirement). If you are avoiding salt and do not consume sea vegetables, supplements can be used to meet recommended intake.

Zinc
Zinc is an essential mineral involved in cellular metabolism, protein synthesis, immunity, growth. Because of phytates found in plants, zinc needs to be consumed in larger doses on a plant-based diet to ensure adequate absorption. Best sources include legumes (beans, lentils, peas, soyfoods, hummus should be a food group), nuts, seeds, and oats.