AVOIDING DEFICIENCIES ON A PLANT BASED DIET

What is plant based?

Perceptions of what a plant based diet is are varied. We tend to use it to refer to a diet with little or limited animal products but it can also mean vegan, the absence of all animal products, or pescatarian, a largely plant based diet with the exception of seafood. 

Vitamin B12:

Is the most common deficiency in those who eat little to no animal products. It is essential for development of red blood cells, energy and bone health. In the UK the average adult needs 1.5µg* a day.

To combat this opt for a plant based milk that has been fortified with B12. A great option is the Alpro No Sugars Oat milk, using 200ml in a latte would account for your daily intake. Alternatively adding 5g of nutritional yeast, by MariGold Health Foods, to season meals or in sauces accounts 2.2µg of B12. for just over the needed intake 

Iron:

One of the most common deficiencies among women, not just among those who eat a plant based diet is iron deficiency. Requirements vary for men this is around 8.7mg whereas women require 14.8mg.

Planning ahead on a plant based diet will ensure you have a sufficient iron intake. It is important to pack in dark leafy greens such as spinach, nuts, beans, chickpeas, lentils, quinoa and fortified cereals into your meals. 

Calcium:

Without sources of dairy it can be hard to intake enough calcium, with the average adult requiring over 700mg a day. Calcium is key to bone and teeth health, it also supports muscle movement. 

Again fortified plant based milks are a great alternative, particularly unsweetened soy. Some other fortified foods include: dairy free bread, tofu and tempeh. As well as natural sources from green leafy vegetables such as kale & black beans. 

Protein:

When considering a plant based diet achieving optimal protein intake can come as a concern for some with animal protein being seen as the ‘best’ readily available source. 

There are two sources of protein ‘complete’ largely from animals, containing all 9 amino acids & ‘incomplete’ usually from plant sources, containing some but not all amino acids. 

Whilst animal protein is complete, eating a range of plant based protein sources does fulfil the 9 amino acids our bodies require. For instance choosing to bulk out meals with beans and legumes, sprinkling nuts onto salads or eating eggs contributes to obtaining the full 9. It is important to note soy products, tofu, quinoa and hemp seeds are completely plant based sources of all 9 amino acids!

*Top tip: You may see ‘µg’ on the back of pack in reference to vitamins, this stands for micrograms - A key watch out here is that a lot of packaging displays micrograms per 100g where a the serving size may only be 2-5g, meaning your intake is significantly less than you may think at first glance! 

Disclaimer: This does not take into account underlying health conditions, if you are concerned about particular deficiencies or ill health please seek assistance from a medical professional.