A well-balanced plant-based diet can fuel your body with fibre, antioxidants, and essential phytonutrients. But some nutrients are harder to obtain without animal products—and that’s where smart planning comes in.
In this post, we’ll explore 5 essential nutrients plant-based eaters must pay attention to—and the best places to find them.
🌟 1. Vitamin B12
Why it matters: B12 supports red blood cell formation, neurological function, and energy metabolism. Deficiency can lead to fatigue, brain fog, and nerve damage.
Where to find it:
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Fortified plant milks, cereals, and nutritional yeast
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High-quality B12 supplements or B12-enriched patches
👉 Tip: B12 doesn’t naturally occur in plants, so supplementation is often necessary.
🦴 2. Vitamin D
Why it matters: Crucial for immune function, bone strength, and mood regulation—especially in areas with limited sun exposure.
Where to find it:
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UV-exposed mushrooms
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Fortified foods (plant milks, orange juice)
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Vitamin D3 from lichen (vegan-friendly) in supplement form
💪 3. Iron
Why it matters: Iron transports oxygen through the body and supports cognitive performance. Plant-based iron (non-heme) is less bioavailable than the heme iron from meat.
Where to find it:
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Lentils, chickpeas, tofu, pumpkin seeds
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Dark leafy greens (spinach, kale)
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Pair with vitamin C (e.g., citrus, bell peppers) to boost absorption
🧠 4. Omega-3 Fatty Acids (EPA & DHA)
Why it matters: Supports brain function, heart health, and anti-inflammatory responses. ALA (from flax and chia) doesn’t convert efficiently into EPA/DHA.
Where to find it:
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Algae-based supplements (a direct vegan source of EPA & DHA)
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Flaxseeds, chia seeds, hemp seeds, walnuts
🦷 5. Calcium
Why it matters: Essential for bone and dental health, nerve signalling, and muscle function.
Where to find it:
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Fortified plant-based milks and juices
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Tofu (set with calcium sulphate)
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Bok choy, almonds, sesame seeds
✅ Summary
You can absolutely thrive on a plant-based diet—just stay mindful of your nutrient intake. Fortified foods help, but sometimes targeted supplementation fills the gap and supports long-term health.
At Sundara Health Hub, we support mindful nutrition backed by research. Explore our trusted plant-based supplement partners and take control of your wellbeing.
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Disclaimer: This post is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making major changes to your diet or supplement routine.
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