A Gentle Nutrition approach to a Plant-Based Diet
Plant-Based Diets
A Gentle Nutrition Approach
When approaching your food choices, it’s important to remember that nutrition is not a perfect science. Foods contain a variety of different nutrients your body needs to function at its best – there is no one “superfood” or “super-nutrient” – variety is key!
It is important to listen to how you feel physically after eating the foods you choose. Your body will tell you what works for you and what doesn’t. Having this internal awareness will cause a shift in how you decide what to eat, going beyond simply what your taste buds crave. Every single meal does not have to be perfectly balanced, balance is achieved over time, yet it is still helpful to look to include the following key nutrients when following a plant-based diet. The key is to focus on including foods that nourish your body in a way that you enjoy …
Omega 3
What
-Important for heart health and brain development(1), omega-3 is an essential fatty acid, meaning the body cannot make it itself, and therefore it must be consumed with food(2).
Where
-Whilst oily fish is the most common form of DHA and EPA (types of omega-3 fats), ALA the plant based omega-3 fat can be found in walnuts, flaxseed and chia seeds.
Considerations
-ALA can be converted to DHA & EPA in the body but this happens less efficiently and therefore larger quantities are required(3, 4).
-Microalgae are the plant-based omega-3 supplement alternative to fish oils.
Vitamin B12
What
-Fundamental for metabolism of fatty acids and amino acids, for normal blood formation and neurological function (5).
Where
-It is most commonly found in meat, fish and dairy, and sadly not reliably in plant foods.
-So, it is important to include it through fortified cereals and yeast extracts (e.g. marmite or nutritional yeast) and dairy alternatives (check for fortification).
Considerations
-B12 deficiency can occur if high enough sources are not consumed, signs of early deficiency include fatigue and anaemia(6) – therefore it can be a good idea to take vitamin B12 supplements if you’re at risk of deficiency* (7).
*always consult with a health professional first.
Iodine
What
-An essential component of hormones, which requires careful attention when following a plant-based diet(8).
Where
-Most abundantly found in dairy products and fish, it can also be found seaweed*, eggs, wholegrains and some vegetables such as green beans, courgettes, and kale, although the amounts will depend on the levels in the soil(8).
Considerations
-Deficiency can impact mental development and thyroid function, and therefore it may be considered as a supplement during pregnancy (9, 10, 11).
-Excess iodine can lead to thyroid problems, and plant derived supplements e.g. seaweed*/kelp can be variable and risks toxicity (12, 13).
-Speak to your GP if you are concerned your iodine intake may be too low.
Calcium
What
-Important for bone health(14) as well as muscle contraction, blood clotting, nerve transmission, hormonal secretion and intracellular signalling!(15)
Where
-Commonly found in dairy products and tinned fish with bones, it is also found in green leafy vegetables such as kale, okra and spinach; beans e.g. kidney and cannellini; tahini paste; nuts; dried fruit; and soya products such as tofu and tempeh, although in smaller amounts so larger quantities will be required(16).
Considerations
-Adequate amounts of vitamin D are required for calcium to exert the above-mentioned effects (17, 18).
-Molecules in plants called oxalates inhibit absorption of calcium, therefore despite the high content in vegetables such as spinach, they’re sadly not the best sources (19).
-Including fortified products such as cereals and dairy alternatives should be considered to reach requirements(20).
Iron
What
-Essential for immune system functioning and formation of haemoglobin (a protein that transports oxygen in the bloodstream).
Where
-Although known for being high in meats, it can also be found in legumes, nuts, seeds, tofu, kale, dried fruit, quinoa and fortified breads and cereals (21).
Considerations
-Deficiency can lead to anaemia, symptoms to be aware of are: tiredness, lethargy, shortness of breath, pale skin, dark eye circles, weakness and poor appetite (22).
-Phytates found in nuts, legumes and wholegrains can block the absorption of iron(23) – soaking, sprouting and fermenting foods can help to reduce the phytic acid content(24).
-Iron is absorbed better in combination with vitamin C, so pairing with rich sources such as citrus fruit, red veg and leafy greens with iron sources is recommended (25).
Zinc
What
-Essential for protein synthesis and enzymatic reactions that play a role in wound healing, cell growth & repair, hormone production and fertility, and gene expression(26, 27).
Where
-Largely found in seafood, meat and liver, there is less bioavailability in plant sources(28).
-Plant based sources include fermented soya e.g. tempeh and miso, beans (soaked and rinsed before cooking to increase absorption and buffer the effects of phytates), wholegrains, nuts, seeds and some fortified breakfast cereals(29).
Considerations
-Severe deficiency is rare, however marginal deficiency can lead to stunted growth and development in children and is therefore important to include adequate amounts in the diet (30).
This is of course not forgetting protein! Which I have written a separate article on, click here if you’re interested in finding out more.
References
(1) Swanson, D., Block, R. and Mousa, S.A., 2012. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition, 3(1), 1-7.
(2) Simopoulos, A.P., 2002. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & pharmacotherapy, 56(8), 365-379.
(3) Brenna, J.T., Salem Jr, N., Sinclair, A.J. and Cunnane, S.C., 2009. α-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. Prostaglandins, leukotrienes and essential fatty acids, 80(2-3), 85-91.
(4) Saunders, A.V., Davis, B.C. and Garg, M.L., 2013. Omega‐3 polyunsaturated fatty acids and vegetarian diets. Medical Journal of Australia, 199, S22-S26.
(5) Smith, A.D., Warren, M.J. and Refsum, H., 2018. Vitamin B12. In Advances in food and nutrition research (Vol. 83, pp. 215-279). Academic Press.
(6) Langan, R.C. and Goodbred, A.J., 2017. Vitamin B12 deficiency: recognition and management. American family physician, 96(6).
(7) Rizzo, G., Laganà, A., Rapisarda, A., La Ferrera, G., Buscema, M., Rossetti, P., Nigro, A., Muscia, V., Valenti, G., Sapia, F. and Sarpietro, G., 2016. Vitamin B12 among vegetarians: status, assessment and supplementation. Nutrients, 8(12), 767.
(8) Department of health, 2012. Manual of Nutrition. 12th Edition. London: TSO.
(9) Zimmermann, M.B. and Boelaert, K., 2015. Iodine deficiency and thyroid disorders. The Lancet Diabetes & Endocrinology, 3(4), 286-295.
(10) Bath, S.C. and Rayman, M.P., 2015. A review of the iodine status of UK pregnant women and its implications for the offspring. Environmental geochemistry and health, 37(4), 619-629.
(11) Combet, E., 2017. Iodine Status, Thyroid Function, and Vegetarianism. In Vegetarian and Plant-Based Diets in Health and Disease Prevention (pp. 769-790). Academic Press.
(12) Lee, S.Y. and Pearce, E.N., 2015. Reproductive endocrinology: Iodine intake in pregnancy—even a little excess is too much. Nature Reviews Endocrinology, 11(5), 260.
(13) Farebrother, J., Zimmermann, M.B. and Andersson, M., 2019. Excess iodine intake: sources, assessment, and effects on thyroid function. Annals of the New York Academy of Sciences.
(14) Tai, V., Leung, W., Grey, A., Reid, I.R. and Bolland, M.J., 2015. Calcium intake and bone mineral density: systematic review and meta-analysis. Bmj, 351, h4183.
(15) Pravina, P., Sayaji, D. and Avinash, M., 2013. Calcium and its role in human body. Int. J. Res. Pharm. Biomed. Sci, 4(2), 659-668.
(16) Weaver, C.M., Proulx, W.R. and Heaney, R., 1999. Choices for achieving adequate dietary calcium with a vegetarian diet. The American journal of clinical nutrition, 70(3), 543s-548s.
(17) Del Valle, H.B., Yaktine, A.L., Taylor, C.L. and Ross, A.C. eds., 2011. Dietary reference intakes for calcium and vitamin D. National Academies Press.
(18) Christakos, S., Dhawan, P., Porta, A., Mady, L.J. and Seth, T., 2011. Vitamin D and intestinal calcium absorption. Molecular and cellular endocrinology, 347(1-2), 25-29.
(19) Singh, P.P., Sharma, N.C. and Sur, B.K., 1969. Value of green leaves as sources of available calcium. Indian Journal of Medical Research, 57, 204-209.
(20) The British Dietetic Association (BDA) The information sources used to develop this fact sheet are available at www.bda.uk.com/foodfacts © BDA July 2017. Review date July 2020. https://www.bda.uk.com/uploads/assets/b1f5f83d-fdd0-41be-b7ef16c174fdcbc8/Calcium2017-food-fact-sheet.pdf
(21) Ancuceanu, R., Dinu, M., Hovaneţ, M., Anghel, A., Popescu, C. and Negreş, S., 2015. A survey of plant iron content—a semi-systematic review. Nutrients, 7(12), 10320-10351.
(22) Camaschella, C., 2015. Iron-deficiency anemia. New England journal of medicine, 372(19), 1832-1843.
(23) Grases, F., Prieto, R.M. and Costa-Bauza, A., 2017. Dietary phytate and interactions with mineral nutrients. In Clinical Aspects of Natural and Added Phosphorus in Foods (175-183). Springer, New York, NY.
(24) Nissar, J., Ahad, T., Naik, H.R. and Hussain, S.Z., 2017. A review phytic acid: As antinutrient or nutraceutical. Journal of Pharmacognosy and Phytochemistry, 6(6), 1554-1560.
(25) Prentice, A.M., Mendoza, Y.A., Pereira, D., Cerami, C., Wegmuller, R., Constable, A. and Spieldenner, J., 2016. Dietary strategies for improving iron status: balancing safety and efficacy. Nutrition reviews, 75(1), 49-60.
(26) Maret, W., 2017. Zinc in cellular regulation: The nature and significance of “zinc signals”. International journal of molecular sciences, 18(11), 2285.
(27) Beyersmann, D. and Haase, H., 2001. Functions of zinc in signaling, proliferation and differentiation of mammalian cells. Biometals, 14(3-4), 331-341.
(28) Platel, K. and Srinivasan, K., 2016. Bioavailability of micronutrients from plant foods: an update. Critical reviews in food science and nutrition, 56(10), 1608-1619.
(29) Gibson, R.S., Raboy, V. and King, J.C., 2018. Implications of phytate in plant-based foods for iron and zinc bioavailability, setting dietary requirements, and formulating programs and policies. Nutrition reviews, 76(11), 793-804.
(30) Nakamura, T., Nishiyama, S., Futagoishi-Suginohara, Y., Matsuda, I. and Higashi, A., 1993. Mild to moderate zinc deficiency in short children: effect of zinc supplementation on linear growth velocity. The Journal of pediatrics, 123(1), 65-69.