Vitamin B12
Vitamin B12 is not naturally found in plant foods, making it a critical nutrient to monitor in a plant-based diet.
Role: B12 is crucial for nerve function, DNA synthesis, and red blood cell formation.
Symptoms: Deficiency can cause fatigue, weakness, constipation, loss of appetite, and neurological issues.
Methods to Improve: Incorporate B12-fortified foods like plant milks, cereals, and nutritional yeast into your diet. Supplements are also a reliable source to ensure adequate intake.
Iodine
Iodine is vital for thyroid function, which regulates metabolism.
Role: Iodine supports thyroid function and overall metabolic regulation.
Symptoms: Deficiency can lead to goiter, hypothyroidism, fatigue, and weight gain.
Methods to Improve: Use iodized salt in cooking and consider incorporating sea vegetables, such as seaweed. Iodine supplements can also help maintain proper levels if you don’t like salt in your food.
Protein
While plant-based diets can provide adequate protein, it requires careful planning.
Role: Protein is essential for muscle repair, immune function, and overall growth and development.
Symptoms: Protein deficiency can result in muscle wasting, weakened immunity, and other health issues.
Methods to Improve: Diverse plant-based protein sources, such as lentils, chickpeas, tofu, tempeh, quinoa, and nuts, should be staples in one's diet especially if you’re staying away from meat completely. Combining foods, such as rice and beans, can provide complete proteins.
References
- Eveleigh, E., Coneyworth, L., Craigon, J., & Welham, S. (2023). Adoption of a short-term (4-week) vegan diet as part of 'Veganuary' significantly reduces saturated fatty acid (SFA), cholesterol, B12, and iodine intake in omnivorous individuals—An observational study. Nutrients, 15(23), 4967. https://doi.org/10.3390/nu15234967