Conquer Vegan Nutrient Deficiencies with Confidence: How to Thrive on a Plant Based Diet
Are You Getting Enough Nutrients on Your Vegan/Plant Based Journey?
Deciding to be vegan or plant based is a great step towards bettering your health and being more environmentally friendly. But have you ever found yourself wondering if you're missing out on important nutrients that are essential for maintaining your workout goals, or even just in general for your overall health? I found myself in the same exact scenario. Sometimes we're so fixated on getting in enough protein, that we forget the other important vitamins and nutrients our bodies crave.
Sooooo many people on a plant-based journey face the challenge of making sure they're getting the nutrients they need. Without keeping this in mind, you risk energy dips, compromised immunity, and stalled fitness progress. But not to worry—there's a way to enjoy all the benefits of a vegan diet without sacrificing your nutrition.
Do you have my Plant Based Total Wellness Guide yet? It goes through all of the plant-based foods you should be eating to be your healthiest and fittest. Click here to download your free copy.
Understanding Vegan Nutrient Deficiencies: What You Need to Know
Switching to or incorporating more of a vegan diet doesn't mean you have to compromise on nutrients. HOWEVER, it does require us to be mindful and to be aware of what we're consuming. It may seem overwhelming and complicated at first (I know that's exactly how I felt in the beginning), but once you get the hang of things it becomes like second nature. Let's look into some common nutrient deficiencies and how you can overcome them:
Vitamin B12
Not as commonly found in plant-based foods, Vitamin B12 is crucial for nerve function and the production of DNA and red blood cells. Lack of B12 can lead to fatigue, weakness, and neurological issues. Consider incorporating fortified foods like plant-based milk, nutritional yeast, or B12 supplements into your diet. Algae like nori and spirulina are great options as well.Iron
Iron deficiency can lead to anemia and reduced energy levels. While plant sources like lentils, chickpeas, and spinach do contain iron, it's best absorbed with vitamin C. So, pair those leafy greens with a squeeze of lemon juice for the best absorption possible.Omega-3 Fatty Acids
Essential for heart health and cognitive function, Omega-3s are less prevalent in vegan diets. Aim to include flaxseeds, chia seeds, and my personal favorite walnuts, which are great sources of ALA (a type of Omega-3), converting in your body to the essential forms EPA and DHA. (I throw a quarter cup of walnuts into my daily protein shake, and a couple table spoons of ground flaxseeds in my morning smoothie).Vitamin D
Known as the "sunshine vitamin," Vitamin D is key for bone health and immune function. In regions with limited sun exposure, fortified foods or vitamin D2 or D3 supplements derived from lichen (a type of algae) can help bridge the gap. Also including mushrooms in your diet are also another great option.Calcium
While most people correlate dairy as a main source for this, us plant folks can meet our calcium needs by consuming fortified plant milks, tofu, almonds, and leafy greens like kale and collard greens.
Try To Stay Nutrient-Focused
The key to a thriving vegan or plant based lifestyle is being intentional with your eating. Instead of eliminating foods, think about what you can incorporate. I try to have the mindset of "how is this fueling me and making my body thrive? How is this food benefiting me?" It puts things into a different perspective.
Challenge yourself by exploring diverse plant-based ingredients and recipes. Getting into a daily routine is super helpful too. Have you tried spirulina or quinoa yet? Try to figure out what your favorite vegan foods are that help you feel energized and balanced.
Unlock the Amazing Benefits of Plant Based Eating
Your path to a vibrant, nutrient-rich plant based/vegan lifestyle is right around the corner with the right tools and knowledge. By being aware of common deficiencies from the get-go, you’ll not only ensure your health but also reach new levels of fitness and well-being. Remember, being informed is your greatest asset.
Do you have my Plant Based Total Wellness Guide yet? It goes through all of the plant-based foods you should be eating to be your healthiest and fittest. Click here to get your free copy!
I hope you enjoyed this blog post and that it was helpful for you. I do my best to give as much value as possible.
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