10 Essential Nutrients for a Plant-Based Diet

10 Essential Nutrients for a Plant-Based Diet

A plant-based diet can provide all the essential nutrients that the body needs to thrive. It is important to ensure that a variety of plant foods are consumed in order to obtain a wide range of essential nutrients. The 10 essential nutrients for a plant-based diet include protein, iron, calcium, vitamin D, vitamin B12, omega-3 fatty acids, zinc, iodine, vitamin A, and vitamin C. Protein can be obtained from sources such as tofu, lentils, and quinoa, while iron can be found in foods like spinach, lentils, and chickpeas. Calcium can be obtained from fortified plant milks and leafy greens, while vitamin D can be obtained from fortified foods and sunlight exposure. Vitamin B12 can be obtained from fortified foods or supplements, and omega-3 fatty acids can be found in sources such as flaxseeds and walnuts. Zinc can be found in foods like legumes and nuts, while iodine is present in seaweed and iodized salt. Vitamin A can be obtained from sources like sweet potatoes and carrots, and vitamin C can be found in fruits and vegetables such as oranges and bell peppers. By incorporating these nutrient-rich foods into a plant-based diet, individuals can ensure that they are meeting their nutritional needs.