8 nutrients to boost for a balanced plant based diet

Are you thinking of going plant based, but wondering how to do it healthfully? Or already well on your way on your plant based journey, but still wondering if you get all the essential nutrients you need?

Hey, then you’re at the right place!

Your Beet’s whole purpose to exist is to make sure you transition to a plant based diet in the most balanced (and off course tasty) way. Our goal is to make sure you don’t need to worry, or even think about getting all the nutrients you need.

We do all the research for you! Selecting meals in the Beet-app will ensure that you know exactly how to cover all the essential nutrients on a daily basis.

But before we have the app ready for you (coming soon!!), read on to learn about how to eat a well-planned plant based diet and meet all your nutritional needs:


Protein
A common misconception is that you won’t get enough protein on a plant based diet. To get enough protein on a daily basis focus on eating at least 3 servings of legumes such as as beans, lentils, peas and soy based products such as tofu, tempeh.

Vitamin D
Vitamin D can be a challenge no matter if you’re eating a plant based diet or not, especially in the northern hemisphere. To get enough vitamin D you should get at least 15 min of sunlight on at least 30% of your body. There’s plenty of vitamin D fortified foods in the plant based space such as breakfast cereals, orange juice, plant milks and yoghurts and so on. But vitamin D supplements can be really helpful (and we recommend you to consider) to ensure that you’re getting adequate amounts.

Vitamin B12
This vitamin is the only nutrient that are only evident in animal based foods. In order to get sufficient amounts of vitamin B12 consider taking a supplement, or make sure to include good amounts of vitamin b12 fortified foods.


Calcium
There’s an abundance of plant based foods that contain calcium such as dark green vegetables, almonds, broccoli and calcium fortified foods that you can eat A few more are cashew nuts, psyllium husk, brazil nuts, kale, hazel nuts, soy beans etc. Do I need to continue? There’s no need to worry about getting enough calcium as long as you eat at least 1 serving of nuts/seeds and legumes per day.


Iron
Another misconception is that you won’t be able to get enough iron on a plant based diet. Let me demonstrate how that’s just not true with these top iron rich plant based foods:

• 30 g Dark chocolate (> 70%) – 3.4 mg (22% DV)

• 100 g pea protein – 9.6 mg (64% DV)

• 0,5 cup red lentils – 7.3 mg (48% DV)

• 0,5 cup chickpeas – 6.2 mg (42% DV)

• 100 g tofu – 2.7 mg (18% DV)

• Hemp seeds – 2.6 mg (17% DV)

• 30 g pumpkin seeds – 2.5 mg (17% DV)

• 40 g dried apricots – 1.1 mg (7% DV)

However, in order to maximize absorption of this absolutely essential nutrient make sure to combine these foods with vitamin C rich foods.

Zinc
Include at least 2 servings of whole grains, 3 servings of legumes, 2 servings of nuts per day and there’s no way you need to worry about meeting your zinc need.


Omega 3
Sorry if I’m repeating myself, but as long as you include your 2 daily servings of nuts and seeds like walnuts, hemp seeds, chia seeds and flax seeds you have your omega 3 in check. A little drizzle of canola oil or flax seed oil will definitely help too.

Selenuim
The selenium content of plant based foods stands in proportion to the selenium content of the soil it grows in. To be on the safe side – get a good amount and variety of:

• 2 servings of whole grains

• 3 servings of legumes

• 2 servings of nuts and seeds (1 brazil nut is enough to cover the whole selenium need)

• 3 servings of coarse vegetables such as broccoli, kale and cabbage

So, whether you’re decided to go plant based for health or ethical reasons it’s important to put some thought into planning your meals. To make the most of your plant based diet we’re here to do the research for you and hand pick meals that cover the nutrients above, and nutrients that fit any specific health goals you might have.

So you don’t have to spend hours googling what nutrients you might be lacking! Puh….