Five Simple Ways to Get More Nutrients From Plant-Based Foods
With any dietary restrictions, it’s essential to keep on top of any nutrient deficiencies
So many people are either switching towards a permanently plant-based diet or supplementing some of their meat-eating meals with planted based varieties.
Many individuals decide to take the plant-based road because of the health benefits.
One of the main reasons I decided to switch to plant-based alternatives was for health and ethical reasons.
My resolve was to eat the most nutrient-rich food possible and continually strive to learn more and more about food combinations that make a difference.
There are also many environmental benefits involved too.
Vegans and vegetarians are well known for having a lower body mass index and a lower risk of the most debilitating diseases today — such as cancer, heart disease and type two diabetes.
Although there are many benefits when you head towards the plant-based side of life, nutrient deficiencies can rear their heads.
One survey found that 13 per cent of vegetarians and 28 per cent of vegans have one or more nutrient deficiencies.
Usually, these show themselves because plant-based diets may lack vitamin B12, omega 3, iodine, calcium, selenium, iron and zinc.
Veganism is a particular worry regarding significantly lower vitamin B12 and calcium levels.
How to overcome these nutrient deficiencies
Proper planning is essential, and it may require some work with your doctor along the way.
It’s essential first to get a clear indication of what nutrients you lack before delving into the vitamin aisle of your pharmacy.
Here are some simple and easy things you can do to ensure you feed your body the most nutrients possible
One: Focus on food first
Pick and choose the most nutrient-rich food with the most vitamin and mineral content.
They won’t only come in vegetable form but also in nuts, seeds, and legumes.
For example, Brazil nuts are high in selenium, and seaweed is great for vitamin B12 and iodine deficiencies.
So eat them regularly for the best results.
Two: Seek the help of a trusted professional
Usually, if you have a great doctor, they can help you with any nutrient deficiencies.
Nutritionists and health experts can also give you some great advice.
However, if you plan to become pregnant or are older, specialised advice is necessary and should be made according to blood results and any underlying health issues.
Three: The variety of food is critical
Eating according to your season is the best advice I was given and something I stick to.
Eat the variety of vegetables and fruit you can get your hands on, and supplement them with many nutrient-rich legumes, beans and plant-based protein sources.
Pick organic and non-genetically modified alternatives.
Four: Use your intuition
Only you know your body better than anyone else.
If you constantly become weak or not feeling your best -reach out to your doctor.
It may or may not be a vitamin deficiency, but it could be something that is easily fixed with some rest and rejuvenation.
It won’t harm reaching out. If anything is causing a dent in the quality of life you lead, make sure you get help fast.
Five: Use the pairing method
When you pair vitamin C with iron, that helps the absorption of the iron; the same goes for vitamin B supplements that are best taken with food to help your body absorb it.
Key takeaways
A well-planned diet and exercise program is a must for everyone — even those who still chooses to eat an animal protein-filled diet.
We sometimes miss the ball and can fall prey to vitamin and mineral deficiencies, especially when we burn the candle at both ends of the scale.
Continuously monitor your energy levels, health and appetite to ensure you seek advice before it becomes a health deficiency.
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