*This piece was originally written as coursework*

My experience as a vegan of four years has been nothing short of satisfactory. I have been an athlete throughout my whole life and switching to a plant-based diet has tremendously affected my physical wellbeing. I feel stronger, faster and healthier than I have ever been. Because of this, I want to be able to show you that it is still possible to stay healthy on a plant-based diet and enjoy the food too! As such, this blog will focus on some of the KEY nutrients that are necessary for health, and the ways to get them on a plant-based diet. I will also share with you some of my favourite plant-based dishes as well!

The American Dietetic Association has stated that an appropriately planned plant-based diet is sufficient for individuals during all stages of the life cycle, and that the diet can prevent and treat certain diseases. Thus, it is important to note that right-off the bat, plant-based diets have been meticulously researched for many years and are proven to be healthy.

*Disclaimer, this is not medical or nutritional advice. Always consult your physician or dietitian*

Protein:

The first nutrient that I want to discuss should not come as a surprise. The biggest deterrent that people have from going completely plant-based is that they will become protein deficient. I have to say that I have never once felt that I was not getting my protein, and sometimes I feel that I might be getting too much of it! Protein is heavily associated with meat, eggs and dairy, but you can easily get your protein requirements on a plant-based diet.

There are 9 essential amino acids that are vital for human health and they can all be found in plants. There are fears that vegans will not get sufficient protein or all the essential amino acids. However, there are multiple studies that show that vegan protein intake is higher than the required 50 grams per day! Moreover, protein deficiency in developed countries is rare, and mostly affects people in the developing world.

So, where do vegans get their protein from? Well, practically all plant foods have protein to some extent. However, if you want to fuel your body with all the essential muscle-building blocks, then a plant-based diet has got you covered! You can easily get your protein from beans, seeds, legumes, tempeh, whole grains such as quinoa, millet and brown rice. Honestly, there are so many sources of protein to count, so do not worry about it!

Vitamin B12:

Vitamin B12 maintains a healthy nervous system, helps produce red blood cells and prevents megaloblastic anemia. However, Vitamin B12 is one of those vitamins that people proclaim that you cannot get on a plant-based diet, which is not entirely true. Animal-based foods are known to contain B12 but the animal’s themselves do not produce it. Instead, B12 is produced in nature by certain bacteria and archaea. These bacteria are found in plants that herbivores eat and when they are digested, they are absorbed into the digestive system, causing them to proliferate and become part of the animal’s permanent gut flora. This process allows the animal to produce Vitamin B12 internally.

It is true that vegans are more at risk of being B12 deficient than omnivores, but that is due to the lack of intake of the vitamin. Nowadays, the knowledge on this matter is endless, and vegans have an array of food options that provide B12. For instance, fortified nut drinks such as soy, almond and oats, have a dose of B12 in order to meet the daily requirements. Nori, which is made out of the purple laver, contains sufficient amounts of Vitamin B12. Finally, supplementing vitamin B12 is the surest way to ensure that you are receiving your required daily requirements and is recommended by all plant-based doctors!

Iron:

Iron is an important mineral because it helps create red blood cells, which carry oxygen throughout the body. Iron deficiency is the most common deficiency worldwide, affecting 25% of the global population. Being deficient in iron means that you are more likely to be fatigued, have pale skin and be short of breath. However, because iron deficiencies are common, treatment is widely available. In any case though, it is important to get iron from good sources, and on a plant-based diet, these sources are abundant! Good sources of iron include chickpeas, beans, lentils, tofu, cashews, chia seeds, quinoa, kale and many more! Additionally, combining iron-rich foods with vitamin C can help increase absorption. Such combinations can include adding broccoli to a tofu stir-fry, sizzling up some bell peppers with black beans, or topping some porridge with seeds and dried fruits.

Zinc:

Zinc is another mineral that is required in a balanced diet because it regulates the immune system and keeps the skin, nails and hair healthy. Zinc also helps with sense and taste. Zinc deficiency was not known until 1961, when an Iranian farmer exhibited its symptoms. The issue with zinc is that phytates, which are commonly found in plant foods, decrease the absorption of the mineral. As such, it is necessary to eat more zinc on a plant-based diet in order to obtain the required amounts. People that follow plant-based diet tend to consume similar amounts of zinc as those on an omnivorous diet, so in effect, this mineral does not raise many concerns!

As such, it is important to diversify your diet in order to receive the appropriate amounts of this nutrient. Pumpkin seeds are a good source of zinc because they have low amounts of phytates. Additionally, cooked grain, bread and cooked leafy vegetables provide zinc! Finally, you could also supplement zinc as well in order to bypass the bioavailability of the mineral. Depending on your zinc requirements, a supplement should keep your levels in check.

Omega-3 (DHA):

Finally, the last nutrient that I want to discuss and quite frankly, the most confusing out of the bunch is Docosahexaenoic acid (DHA). When people think of omega-3s, they think of fish oils. But how do the fish get those nutrients? Well, from the algae that they eat. DHA’s are a crucial component of every cell in the body, and are vital for the skin, eyes and the brain. 90% of the DHA ends up as omega-3 fatty acids in the brain. As such, DHA is very important if you want to keep your brain functionality until your late years.

Humans can directly get DHA from fish oils for instance, or they can consume plant-based sources to convert alpha-Linolenic acid (ALA) to DHA. The daily requirement of DHA is 150-300mg, and I am sure that not many people are eating fish on a daily basis. So, if you are on a plant-based diet, it is important to hit that mark! ALA to DHA conversions vary, so it is optimal to eat a bit more ALA rich sources depending on your dietary needs.

ALA sources such as chia seeds, flax seeds/oil and walnuts are some of the most jam-packed out there! You can use them as a topping on your porridge, or you can make a chia pudding instead! If you want to be on the safer side, supplementing can be a viable option as well. There are many algae based DHA supplements, so choose what fits you best!

Conclusion:

In conclusion, maintaining a balanced, and healthy diet is important for longevity and overall physical and mental fitness. However, one does not necessarily have to resort to animal-based sources when they can get their required nutrients on a plant-based diet. Following a plant-based diet allows a person to observe the food that they are consuming because they have eliminated a dietary part that has become very standardised in today’s world. Nonetheless, from my own personal experience, I can confidently say that eating a plant-based diet has not only made me healthier overall, but it has definitely improved my mental and cognitive capacities as well. I really hope that this blog inspires you to look past societal norms, and partake in a lifestyle that is feasible, manageable and sustainable as well.