3 key nutrients to monitor when switching to a plant-based diet

Going vegetarian or vegan means you’ll need to review and adjust your eating habits. In particular, you’ll need to secure alternative sources of protein, iron and zinc. Here’s how.

Protein
The proteins we consume act as basic building blocks in our bodies, allowing us to build and repair tissue and to make hormones, enzymes and other important chemicals. While meat is a great source, vegetarians can get their fill by consuming dairy or eggs. Vegans can get theirs from nuts, pulses and soy products such as tofu, tempeh and textured vegetable protein (TVP).

Iron
Red blood cells contain a protein called hemoglobin, which uses iron to bind oxygen molecules and deliver them to cells throughout our bodies. We don’t produce iron, so we have to get it from food. While iron is present in plants, it’s about twice as hard to assimilate than the iron contained in meat, which is why we need to eat more plants to get the same amount of iron.

Good sources of iron include dark green vegetables like spinach, Brussels sprouts, broccoli and kale as well as quinoa, pulses and tofu. In addition, eating fruits and vegetables rich in vitamin C can help us absorb iron.

Zinc
Our immune system needs zinc to function properly, but it’s hard to get it from non-animal sources. Nuts, whole grains, pulses and wheat germ are good sources of zinc. However, much like iron, the zinc in plant matter is harder to assimilate, so you’ll need to eat more of the foods it’s found in.

Reducing or eliminating your meat consumption is likely to improve your health, especially if you adjust your overall diet to avoid deficiencies. However, it’s a good idea to consult a healthcare professional for advice.

In addition to protein, iron and zinc, vegans and vegetarians should also keep an eye on their intake of vitamin B12, vitamin D, omega-3 fatty acids, calcium and iodine.