Don't Become Deficient In These 5 Nutrients Often Missing In Vegan Diets

Living on a plant-based diet is a highly vibrational way to nourish the body, and is 100% supported at Verve.  In vegan diets, it is important to put a focus on consuming particular foods to ensure that nutritional requirements are met and deficiencies do not occur.  Main nutrients often depleted in a plant-based diet are:

1.  Vitamin B12

This is an incredibly important nutrient required in the body, used ubiquitously for hundreds and hundreds of biochemical reactions.  Vitamin B12 is found in animal products, such as eggs, meat, milk, seafood and cheese.  This is the most important nutrient to supplement as a vegan.  Sublingual B12 supplements are available, or utilising an activated B complex is also recommended, as vitamins B1, 2, 5 and 6 help with the absorption of B12.  Get in touch with us and we can help you get your hot lil' hands on some high-quality nutritional support (waaaaaaaaay better than what you can get in a retail environment!).  As practitioners, we usually look at 400mcg of vitamin B12 daily.  

2.  Zinc

This nutrient is important for immune function, health of the skin, moods, brain development, absorption of B vitamins and much more.  Zinc is in good levels in many meat products, so it’s vital to ensure the consumption of the following zinc-rich foods:

  • Sunflower seeds
  • Pumpkin seeds
  • Capsicum
  • Ginger
  • Whole grains (buckwheat, pearl barley)        

3.  Calcium

Calcium supports the bones, the thyroid, hydration of cells, muscles and nerve function, hormone secretion, the cardiovascular system, and even maintains the acid/alkali balance of the blood.  NOTE: Chemicals called oxalates, which are rich in spinach, chard, grains and cereals, will deplete the absorption of calcium.  Focus on these calcium-rich foods:

  • Almonds (soaked overnight)
  • Broccoli
  • Buckwheat
  • Green leafy vegetables (bok choy, pak choy, silverbeet, kale)
  • Molasses
  • Soybeans
  • Turnips

4.  Iron

This is a commonly known nutrient, required for energy, health of the blood, circulation and oxygenation of the organs and tissues.  Iron-rich foods include:

  • Almonds (soaked)
  • Apricots
  • Avocado
  • Parsley
  • Pine nuts
  • Soybeans
  • Sunflower seeds
  • Pumpkin seeds
  • Wheat germ
  • Yeast  

5.  Iodine

This nutrient is required for metabolism, thyroid health, cell growth and fertility.  Foods rich in iodine include:

  • Asparagus
  • Garlic
  • Lima beans
  • Mushrooms