Essential Nutrients on a Plant-Based Diet
Good nutrition doesn’t need a magic trick or a long list of rules. A plant-forward way of eating simply puts plants at the center of the plate: vegetables, fruits, whole grains, beans, lentils, nuts, and seeds. Some people also include modest amounts of seafood, eggs, dairy, or meat. There’s room to make it your own—and plenty of room for delicious food.
What we eat gives our bodies the energy and nutrients they need to function well. Learning a little about those nutrients can make everyday choices easier, whether you’re planning dinner, stocking your pantry, or trying something new at the farmers market.
Let’s look at the main nutrients and the roles they play.
Carbohydrates
Carbohydrates are a key source of energy. Sugary drinks and highly refined foods digest quickly, while foods such as oats, brown rice, beans, and other whole grains provide fiber and nutrients along with carbohydrates. That fiber helps slow digestion and makes these foods satisfying choices for meals and snacks.
Protein
Protein helps your body build and repair tissues. Meat isn’t the only way to get it: beans, lentils, tofu, tempeh, nuts, seeds, and whole grains can all contribute. Eating a variety of plant foods throughout the day helps you get the amino acids your body needs. You don’t have to pair specific proteins at every meal.
Fats
Fat is essential. It helps your body absorb certain vitamins, supports cells, and adds flavor and staying power to meals. Rather than trying to avoid fat altogether, choose sources you enjoy and use them in balance. Nuts, seeds, avocado, olives, and oils such as olive oil provide mostly unsaturated fats. Coconut oil is higher in saturated fat, so it’s best used in moderation.
Fiber
Fiber is one of the pleasures of a plant-forward plate. You’ll find it in beans, whole grains, vegetables, fruit, nuts, and seeds. It supports regular digestion, helps you feel satisfied, and can benefit heart health. If you’re adding more fiber to your meals, increase it gradually and drink plenty of fluids.
Vitamins and Minerals
A colorful mix of whole foods can supply many of the vitamins and minerals your body needs. Still, variety alone doesn’t guarantee every nutrient—especially if you eat no animal products. Vitamin B12 needs particular attention, and vitamin D, calcium, iron, and other nutrients may deserve a closer look depending on your diet and circumstances.
Here’s a closer look at what these nutrients do and where to find them.
Vitamin A
Vitamin A supports vision, immune function, and healthy growth. Dark leafy greens and orange vegetables such as carrots, sweet potatoes, and winter squash contain carotenoids that the body can convert to vitamin A.
Vitamin B1 (Thiamin)
Thiamin helps your body turn food into energy and supports healthy nerve function. Whole grains, beans, lentils, and nuts are useful plant-forward sources.
Vitamin B2 (Riboflavin)
Riboflavin helps your body use energy from food and supports normal cell function. Look for it in almonds, mushrooms, leafy greens, legumes, and fortified foods.
Vitamin B3 (Niacin)
Niacin helps turn food into energy and supports healthy skin and nerves. Peanuts, legumes, whole grains, and fortified breads and cereals can help you get enough.
Vitamin B5 (Pantothenic Acid)
Pantothenic acid helps your body make and break down fats. It’s found in a wide range of foods, including whole grains, legumes, mushrooms, and vegetables—one more reason to enjoy variety.
Vitamin B6
Vitamin B6 supports metabolism, immune function, and the formation of red blood cells. Chickpeas, potatoes, bananas, nuts, and whole grains are among its plant-based sources.
Vitamin B12
Vitamin B12 helps keep blood cells and nerves healthy. Because reliable natural sources are primarily animal foods, anyone eating an entirely plant-based diet needs a dependable source from fortified foods or a supplement. Check labels: nutritional yeast contains B12 only when it has been fortified. Fermented foods and sea vegetables are not reliable substitutes. If you’re unsure whether you’re getting enough, ask your healthcare professional about your intake and whether testing your B12 levels makes sense for you.
Biotin
Biotin helps your body use carbohydrates, fats, and proteins. You can find it in nuts, seeds, legumes, and a variety of other foods.
Folate
Folate works with vitamin B12 in making healthy red blood cells and DNA. Leafy greens, broccoli, avocado, peas, beans, lentils, and whole grains offer plenty of ways to include it.
Vitamin C
Vitamin C helps your body make collagen and absorb iron from plant foods. Citrus fruit, strawberries, bell peppers, tomatoes, broccoli, and potatoes are all tasty sources. Pairing a vitamin C-rich food with beans or leafy greens is an easy way to help your body absorb more of their iron.
Vitamin D
Vitamin D helps your body absorb calcium and supports bone health. Your skin can make it when exposed to sunlight, but the amount varies with factors such as season, location, skin tone, age, and sun protection. Because ultraviolet light also damages skin, sun lamps and tanning beds aren’t a good vitamin D strategy.
Fortified plant milks and breakfast cereals may contain vitamin D; check their labels. Some people also need a vitamin D supplement. A healthcare professional can help you decide what’s appropriate for you.
Vitamin E
Vitamin E acts as an antioxidant and helps protect cells. Nuts, seeds, wheat germ, and vegetable oils are good sources. A handful of almonds or sunflower seeds can be a simple way to add it to your day.
Vitamin K
Vitamin K plays an important role in blood clotting and bone health. Leafy greens such as kale and spinach, along with broccoli and cabbage, are excellent sources. If you take a blood-thinning medication, ask your healthcare professional how to keep your vitamin K intake consistent.
Calcium
Calcium helps build and maintain strong bones and supports muscle and nerve function. Fortified plant milks, calcium-set tofu, kale, bok choy, and collard greens are useful plant-forward options. Spinach contains calcium too, but the body absorbs relatively little of it, so it shouldn’t be your main source.
Iron
Iron helps carry oxygen through your body. Plant foods such as lentils, beans, tofu, pumpkin seeds, dried fruit, and fortified cereals can provide it. The body absorbs iron from plants less easily than iron from animal foods, so try pairing these foods with vitamin C-rich produce. Cooking in cast iron can add some iron to certain dishes as well.
Potassium
Potassium supports fluid balance, nerve signals, and normal muscle function, including the heart. Potatoes, beans, tomatoes, avocados, leafy greens, and bananas are familiar sources. If you have kidney disease or take medication that affects potassium, ask your healthcare professional what amount is right for you.
Magnesium
Magnesium supports muscles, nerves, bones, and the process of turning food into energy. Whole grains, beans, tofu, nuts, seeds, and leafy greens make it easy to include in a plant-forward diet.
Selenium
Your body needs only a small amount of selenium, but it plays a role in thyroid function and helps protect cells from damage. Whole grains, legumes, seeds, and Brazil nuts can provide it. Brazil nuts are especially rich in selenium, so more isn’t necessarily better.
Sodium
Your body needs some sodium to function, but too much can raise blood pressure. Salt added at the table is only part of the picture: sauces, packaged meals, chips, and processed veggie meats can contribute a surprising amount.
Here are some foods and ingredients worth checking on the Nutrition Facts label:
- Table salt and sea salt
- Tamari and soy sauce
- Miso
- Jarred tomato sauce and canned tomatoes
- Veggie burgers and plant-based deli slices
- Potato chips and corn chips
- Salsa
The sodium in these products can vary considerably by brand and serving size. Compare labels, choose lower-sodium versions when they work for you, and build flavor with herbs, spices, garlic, citrus, and vinegar. The American Heart Association recommends no more than 2,300 milligrams of sodium a day for most adults, with an ideal goal of 1,500 milligrams for many adults, particularly those with high blood pressure.
Zinc
Zinc supports immune function, wound healing, and healthy growth. Pumpkin seeds, beans, lentils, nuts, and whole grains are good plant-forward sources. A varied diet can help you meet your needs without treating any one ingredient as a cure-all.