Practical Advice For Getting Enough Nutrients In A Whole Food Plant Based Diet

There is always plenty of online debate around whether it’s possible and advisable to survive and thrive on a solely plant based diet. Most anti-vegan rhetoric will often argue around perceived protein, iron, and B12 deficiencies and the notion that cutting meat and dairy out of your diet will contribute to long term health problems. 

I not only disagree but argue wholeheartedly that in the long term there are proven, multiple health benefits of maintaining a whole food plant based diet.

But that’s a discussion for another blog!

Today, I’m focussing on how whole food plant-based diets can provide all essential nutrients when properly planned. 

In this blog, I’ll give some recommendations around 

  • whole foods that are complete proteins

  • how to combine other protein sources to generate complete amino acid profiles

  • what are some of the best iron-rich foods complete with tips around achieving better absorption.

With B12, I tackle the elephant in the room: to supplement or not to supplement, that is the question!

 

Understanding Protein on a Plant-Based Diet

While many plant foods contain protein, not all provide all nine essential amino acids. 

Here are complete plant-based protein sources:

  • Quinoa

  • Soybeans and products (edamame, tofu, tempeh)

  • Buckwheat

  • Hemp seeds

Soybeans are a particularly rich form of protein, offering twice the protein content of quinoa, buckwheat and hemp seeds.

On our Mell’s Kitchen menu, the Avocado and Quinoa Salad and Teriyaki Tofu With Broccoli are just two of the dishes containing all nine essential amino acids. As you would expect, our Crispy Tofu Poke Bowl is high in protein as it contains extra firm tofu and edamame beans, but we have a few surprises too. Our Creamy Mushroom Pasta Spiced Chickpea Pasta both have a sauce with a base of silken tofu which put them among the highest protein content meals we produce. 

Variety is the spice of life though and combining plant-based foods is a great way to achieve that variety and still maintain a healthy balance of complete proteins.

It’s possible and practical to create complete proteins by combining:

  • Rice and beans

  • Whole grain bread with nut butter

  • Hummus with pita bread

  • Corn and black beans

You don't have to combine your proteins in one sitting either. You can eat a variety of proteins throughout the day to achieve your complete protein chains, for example you can have whole grain toast for breakfast and a peanut butter smoothie for lunch.

Daily protein needs (0.8g per kg of body weight) can be easily met through these sources. Active individuals potentially require more but there are loads of readily available resources online to help you with this. My Fitness Pal is a great app and a particular favourite of mine.

 

Iron intake is our next hot topic

How do I Optimize my iron intake on a plant-based diet?

Iron from plant sources (non-heme iron) is best absorbed when paired with vitamin C. Rich sources include:

High-Iron Foods

  • Lentils

  • Spinach

  • Black beans

  • Fortified cereals

  • Pumpkin seeds

We absolutely love lentils. Home cooked staples such as our Cottage Pie and Lasagne are rich in lentils and we do a pretty nifty Carrot and Lentil Soup. Our Chickpea and Sweet Potato Curry is our favourite dish containing spinach.

With iron intake you can actively help the process.

Below are some top tips of how to help your body better absorb iron.

Absorption Enhancement Tips

  • Add lemon juice to spinach salads

  • Include bell peppers with beans

  • Consume orange juice with iron-rich meals

  • Avoid tea/coffee with meals (can inhibit absorption) - try leaving it an hour after eating before you make that brew!

Adding lemon juice to green leaves is a really simple and effective technique, and is a great way to wake up a salad without relying to much on salt or calorific drizzles.

It’s always worthwhile adding fruits that are high in vitamin C, like oranges, to the weekly shop as they are a great compliment to iron absorption.  

 

With B12 it is not as straightforward and understanding how B12 gets in meat is important.

Understanding B12

B12 is produced by bacteria and historically was obtained from untreated water and unwashed produce. Modern hygiene practices, while beneficial, remove these sources from produce so it is necessary on a plant-based diet to take B12 as a supplement. 

Remember though, Animals don't produce B12 but accumulate it from bacterial sources in their digestive systems. They either do this unknowingly or are provided with supplements as part of being reared for food. Either way B12 gets in meat and dairy via a form of supplementation.

Recommended Supplements

B12 options include:

  • Cyanocobalamin tablets (2500mcg weekly or 250mcg daily)

  • Methylcobalamin sublingual drops

  • B12 fortified nutritional yeast

Boots are the UK’s biggest health and beauty retailer and they sell a reasonably priced vegan B12 supplement (£3.20 for 60 tablets at the time of writing). Feel are one of my favourite brands and they offer a great online range of ethical supplements. Feel are well worth checking out at www.wearefeel.com.

Supplement Tips

  • Choose reputable brands with third-party testing

  • Consider sublingual forms for better absorption

  • Check for vegan certification if important to you

  • Store away from light and heat

 

To Finish

A well-planned plant-based diet can provide all necessary nutrients. Focus on variety, proper food combinations, and B12 supplementation. Regular blood work can help monitor nutrient levels and adjust intake as needed. Remember that individual needs may vary, and consulting with a healthcare provider about specific requirements is always recommended.

 

Back to blog