7 Nutrients You Need In A Plant-Based Diet

By Luka E

Plant-based diets are more than just a trend, and more men are making the move to pursue a healthier lifestyle. Both men and women who are eating plant-based lifestyles need to make sure they get the right amounts of certain nutrients to keep balanced.

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1. Vitamin B12

Vitamin B12 is an extremely important nutrient that’s needed to keep an essential function, the nervous system, working properly. It is also important for bones and blood. Basically everything. You can get Vitamin B12 from nutritional yeast, soy products, plant milk, and cereals.

2. Calcium

Calcium is a must-have mineral for developing strong bones. You can get your calcium from edamame, broccoli, bok choy, turnip greens, watercress, chickpeas, almonds, calcium-set tofu, kale, mustard greens, and fortified plant milk. 

3. Vitamin D

Vitamin D allows for the proper absorption of calcium and improves the immune system, memory, and muscle recovery. The best way to get Vitamin D is by spending time in sunlight, but you can also get it from wild mushrooms, oats, plant milk, and orange juice. 

4. Zinc

Zinc, a trace mineral that aids in supporting male fertility and the immune system. Excellent sources of zinc are whole grains, sprouted brown bread, legumes, tofu, nuts, and seeds. You may need to eat more zinc-rich foods to get the full benefit, as zinc is harder to digest from plant sources. 

5. Iron 

Iron is important to include in your diet to avoid having low energy and other health issues. Because we usually get iron from meat, it’s really something to focus on getting, whether through food or supplements. Good courses of iron are leafy greens, oats, lentils, chickpeas, and tofu. Pair iron sources with vitamin C to optimize absorption. 

6. Protein 

Contrary to popular belief, protein can absolutely be found in sufficient quantities in plant-based foods. In fact, plant-based proteins like legumes, whole grains, soy products, and nuts and seeds are much healthier, with a reduced risk of heart disease and cancer. 

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7. Fiber

Fiber is super easy to get from a plant-based diet – it’s in just about everything. Focus on everything else and you’ll definitely be getting enough fiber.