Plant-based diets can be nutritious and full of vitamins and minerals. But, with the consumption of fewer animal products, there also comes a lack of certain micronutrients too. Bakaloudi and colleagues (2021) completed a systemic review of 48 studies to see what micronutrients were high and low in vegan diets. If you eat plant-based, here are some micronutrients you may want to keep your eye on. Note that the following nutrients are not listed in a particular order.

1: Vitamin B12

Vitamin B12, also called cobalamin, is almost exclusively found in animal foods. Vitamin B12 plays a role in red blood cell production, DNA synthesis, and neural function. Although you only need 2.4 ug of B12 per day, it can be very hard to find. Keep an eye out for plant-based products fortified in vitamin B12 including nutritional yeast, plant-based milks, and plant-based meat alternatives.

2: Vitamin D

The sunshine vitamin! Vitamin D can be obtained either through sun exposure or from food. If you live further away from the equator or spend most of your time inside, you may not be getting enough vitamin D. Adults between 18-70 years old need about 15 ug/day of vitamin D. As a Canadian, I know during the winter months that sunlight can be scarce. Vitamin D is important for calcium absorption, bone health, and immune health. Although vitamin D can be present in some fruits and vegetables, they are usually not concentrated enough to meet your daily intake requirements. If you’re pescatarian, fatty fish offer a great source of vitamin D. If you’re vegan, keep an eye on fortified products including plant-based milks, orange juice, and some cereals.

3: Iron

Iron is key to the formation of hemoglobin, a protein that carries oxygen from your lungs to your tissues. Without enough iron, you can develop iron deficiency anemia. Luckily, there are several plant foods high in iron, including beans, enriched bread, spinach, sweet potatoes, and dates.

4: Zinc

Zinc is key for DNA synthesis, protein synthesis, and maintaining your immune system. Zinc is mostly found in meats and seafood, but nuts, seeds, whole grains, legumes, and some fortified cereals are also great sources.

5: Calcium

Calcium is not only important for maintaining healthy bones, but it’s also key for nerve and muscle function. Adults 50 and under require 1,000 mg of calcium per day, and the requirements are even higher for adolescents and those over 50. Almonds, tofu, white beans, broccoli, and kale are naturally high in calcium, but you can also find calcium in fortified orange juices and plant-based milks.

If you are concerned that you may be deficient in a vitamin, please speak with your family physician

References:

Somerville, M. (2024). Human Nutrition Lecture 12 [Powerpoint Slides]. Brightspace. https://dal.brightspace.com

Somerville, M. (2024). Human Nutrition Lecture 12b [Powerpoint Slides]. Brightspace. https://dal.brightspace.com

Somerville, M. (2024). Human Nutrition Lecture 13a [Powerpoint Slides]. Brightspace. https://dal.brightspace.com

American Red Cross. (2024). Iron rich foods. https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html

Harvard T. H. Chan School of Public Health. (2024). Zinc. https://www.hsph.harvard.edu/nutritionsource/zinc/

Barhum, L. (2023, July 21). Calcium-rich foods that vegans can eat. Medical News Today. https://www.medicalnewstoday.com/articles/322585#non-dairy-sources-of-calcium