What are the nutritional concerns of a plant-based diet?

What are the nutritional concerns of a plant-based diet?

A plant-based diet can be healthy, but there are some nutritional concerns to consider, such as protein, vitamin B12, iron, and omega-3 fatty acids.

How can I ensure I'm getting enough protein?

You can get protein from sources like legumes, nuts, seeds, tofu, and whole grains. Combining different sources can help meet your needs.

What about vitamin B12? How do I get that on a plant-based diet?

Vitamin B12 is primarily found in animal products, so it's important to consume fortified foods or take a supplement if you're on a plant-based diet.

Are there any specific foods I should focus on for iron?

Yes, focus on foods like lentils, chickpeas, quinoa, and dark leafy greens. Pairing them with vitamin C-rich foods can enhance iron absorption.

What omega-3 sources are available for plant-based eaters?

You can find omega-3s in flaxseeds, chia seeds, walnuts, and algae-based supplements.