The popularity of the plant-based diet is continuing to rise, with more individuals turning to a vegan, or plant-based, lifestyle to improve their health, reduce their impact on the environment or for ethical reasons. While there are a host of benefits of a plant-based diet, we do need to be mindful of potential deficiencies in essential nutrients if the diet is not well structured.
My interest is in fitness and fat loss, but overall health comes at the forefront of these - if we don't have good health, eventually fitness and fat loss will suffer, so avoiding any deficiencies is key.
What are the key nutritional concerns of a plant-based diet?
Vitamin B12: is one of only two vitamins not made by plants. Bacteria and archaea (microorganisms similar to bacteria) found in soil and water produce vitamin B12. Modern agricultural practices, including the use of pesticides and herbicides, have reduced the prevalence of B12 producing bacteria in the soil. B12 producing bacteria in water is an inadequate source to meet nutritional needs due to both water treatment and sanitation and it's original low concentration. This makes supplementation of B12 crucial when on a plant based diet to avoid side effects like anemia, neurological symptoms, mouth ulcers, fatigue and digestive issues. Current NHS recommendation - 1.5 micrograms per day.
Vitamin D: is the second vitamin not produced by plants. Mushrooms, often eaten on a plant-based diet, do contain vitamin D, but are technically a fungi rather than a plant. Vitamin D is made by animals, such as ourselves, when we are exposed to sunlight (mushrooms also produce their vitamin D from sunlight exposure). Vitamin D is crucial for bone health, immune system, cardiovascular health and cell growth among many other functions. While sunlight is a great natural source of the vitamin, it is not always sufficient to meet your requirements, especially if you live in areas with less sunlight in certain seasons. Therefore it could be wise to consider dietary supplementation to ensure you reach your daily requirement. Current NHS recommendation - 10 micrograms per day.
Calcium: has many important functions in the body including bone and teeth health, muscle and nerve function and cell signalling. When we think of calcium, dairy products immediately spring to mind. However, many plant products are a good source of calcium including tofu, tempeh, leafy greens, broccoli, chia seeds, almonds and, of course, plant fortified milks. Current NHS recommendation - 700 milligrams per day.
Iodine: is often not thought of when thinking about a plant-based diet, but it is crucial for healthy thyroid function. The most common plant-based sources include seaweed and kelp, iodised salt and fortified foods. It is possible to consume excessive amounts of iodine through certain plant-based sources such as seaweed, so balance is key. Current NHS recommendation - 140 micrograms per day.
Omega-3 Fatty Acids: are crucial for heart and brain health. Plant-based sources include flaxseeds (on linseeds), chia seeds, hemp seeds, walnuts, leafy greens and some seaweed and algae. Current NHS recommendation - at least 250 milligrams per day.
Iron: plays an important role in oxygen transportation, prevention of anemia, immune and cognitive function and the bodies metabolism. It is important to note that non-heme iron, the type of iron available from plant-based foods, is less readily absorbed by the body than heme iron from animal sources. Therefore to enhance absorption of plant sources it can be beneficial to consume foods rich in vitamin C at the same time as your iron rich foods. Additionally avoiding consumption of tea and coffee, which include iron inhibiting tannin's, at the same time as eating iron rich foods can help improve iron utilisation. Current NHS recommendation - 8.7milligrams for men 19+. 19 to 49 milligrams for women 19-49 and 8.7 milligrams per day for women over 50.
The plant-based diet can be fantastic for your health when done right. Focus on eating a balanced diet including a wide range of whole-grains, fruits, vegetables, legumes, beans, nuts and seeds and consider supplementation where appropriate. If you have concerns about any nutritional gaps in your diet speak with a registered healthcare professional or dietitian.
Structuring your diet around a well balanced plant-based diet will give you a great base for achieving your fitness and fat loss goals. If you are looking for help with losing fat on a plant-based diet, visit my website here.
Martin
