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If you are not a huge meat eater, fear not because there are plenty of plant-based calcium, iron, and protein sources. You don’t have to lack vital nutrients because you prefer plant-based foods. Like meat sources, many plants contain the essential amino acids your body needs for healthy growth and development.
Plant Based Food Options
Here are some plant-based foods you can add to your diet to reap the nutritional benefits.
Avocado
Regarding health-giving foods, avocado is always at the top of the list. One avocado has over four grams of protein and healthy fats with antioxidant components.
Broccoli
This popular dark green vegetable is a high-protein food with powerful antioxidants and vitamins. It is also packed with iron and cancer-fighting sulforaphane. Broccoli has high calcium and phytonutrients as well, which strengthens your bones. So this vegetable includes all three of our target nutrients – protein, calcium, and iron.
Kale
Kale is plentiful in protein, vitamins, and folate. Its calcium content is absorbed quickly by the body because kale has minimal oxalic acid. If high oxalic acid intake binds with calcium in your body, it can render calcium absorption ineffective. One cup of kale provides one milligram of iron, an essential mineral to transport oxygen throughout your body.
Spinach
This leafy green vegetable is rich in iron and protein, boosting cell regeneration. It is an excellent source of calcium, copper, manganese, and vitamins A, B, C, and K. No wonder it was Popeye’s superfood! It contains many essential nutrients.
Spirulina
Spirulina is a tiny blue-green alga, but although small, it is super powerful. Spirulina contains protein and calcium. Adding this to your diet helps to protect your body from inflammation, boosts the immune system, regulates blood sugar levels, and is also an excellent supplement for menopause. One tablespoon of spirulina yields four grams of protein, and 100 grams contains 120 milligrams of calcium.
Fruits
Fruits have high amino acid content, iron, and vitamins C, A, B1, B2, B, and E. A list of fruits isn’t necessary, as there are plenty to pick from!
Sweet Potato
This is a protein-rich food that is also rich in vitamins and minerals. One cup of sweet potato has 5.5 grams of protein. Combining with another protein source high in lysine is best because this amino acid is lost when heated.
Edamame
Edamame is a soy-based protein, iron, calcium, fiber, and vitamin C source. A cup of young, green, unripe edamame contains 18 grams of protein and is high in essential amino acids. Edamame seeds are eaten boiled, seared in a pan, or steamed. You can also consume them raw in their pods as a snack or protein-rich salad.
Legumes
You can replace animal-based calcium, iron, and protein sources with legumes. Excellent examples are beans, lentils, and chickpeas. Properly cook, ferment, or soak them; they will significantly boost your intake of these essential nutrients.
Legumes are easy to prepare and are healthy and tasty. Eat a bowl of chili with beans, or prepare hearty hummus with chickpeas as a dip for veggie sticks. You can add lentils to salads or soups. A cup or 50 grams of legumes contains 6 mg of iron, 15 to 18 grams of protein, and up to 11% of the recommended daily calcium intake.
Nuts and Seeds
Nuts, seeds, and nut butter are substitutes for protein-rich animal products and are rich in protein, iron, fiber, magnesium, selenium, vitamin E, and zinc. One 28-gram serving of nuts and seeds has 5 to 12 grams of protein. Enjoy eating nuts and seeds as they are, or add them to your favorite dishes. Choose unblanched or unroasted varieties to retain their nutrients. Also, choose natural nut butter without oil, salt, and sugar.
- Seeds—Chia and flax seeds are excellent egg substitutes in some recipes. Add chia seeds to yogurt or sprinkle them on your salads. Hemp seeds have nutritionally complete fractions for optimal health. They are great additions to salads and smoothies. Pumpkin seeds are excellent snacks with high amounts of protein, zinc, healthy fatty acids, and essential amino acids. Put them into salads and soak them first for easier digestion.
- Nuts – Nuts such as almonds, Brazil nuts, cashews, peanuts, and walnuts are protein-packed snacks. Peanut butter has easily digestible plant-based protein and 20 amino acids. Spread it on your wholegrain bread for a protein-rich snack.
Rolled Oats
Eating a bowl of oatmeal can provide plenty of protein to keep you full until lunchtime. Forty grams of cooked oats can provide five grams of protein. Bolstering a plant-based diet with the above foods will help you avoid being nutrient-deficient and stay energized, strong, and healthy!
Frequently Asked Questions
I hear a lot about complete proteins. Should I combine plant based foods with every meal?
Great question! While it’s true that individual plant based foods might not possess all nine essential amino acids in ideal ratios, you don’t need to stress about perfectly pairing them at each meal. Variety is key! Throughout the day, aim to include diverse protein sources like beans, lentils, quinoa, nuts, and seeds. Research in the Journal of Nutrition shows that this approach ensures your body receives all the essential amino acids it needs.
Iron is important, but what are some plant based sources beyond the usual leafy greens?
Leafy greens are fantastic but don’t forget about lentils, chickpeas, blackstrap molasses, fortified cereals, and dried fruits like apricots and prunes. Pair these foods with vitamin C-rich options like bell peppers, citrus fruits, or berries to enhance iron absorption. The National Institutes of Health recommends 18 mg of iron daily for adult women and 8 mg for adult men.
Omega-3s – are plant based sources as good as fish oil?
While fish oil is a straightforward source of EPA and DHA, essential omega-3s, plant based options offer ALA, which your body can convert; walnuts, flaxseeds, chia seeds, and hemp seeds are exceptional sources. The National Institutes of Health recommends aiming for 1.1 grams of ALA daily for women and 1.6 grams for men.
What’s the deal with calcium? I’m dairy-free, but my bones need love, too, right?
Absolutely! Fortified plant milk, tofu created with calcium sulfate, sesame seeds (tahini!), almonds, and dark leafy greens like kale are all excellent calcium sources. The National Institutes of Health suggests 1,000 mg of calcium daily for most adults.
Vitamin D – the sunshine vitamin. How do I get enough on a plant based diet?
Since few foods naturally contain vitamin D, consider fortified foods like plant milks, cereals, and some mushrooms. Sunlight is also a crucial source. Try to get 15-20 minutes of safe sun exposure most days, or talk to your doctor about supplementation. The National Institutes of Health recommends daily 600 IU (15 mcg) of vitamin D.
Zinc – I hear it’s vital for immunity. Where do I find it in plants?
Beans, lentils, whole grains, nuts (especially cashews), and seeds are all excellent sources of zinc. Consuming these foods with vitamin C can enhance zinc absorption. The National Institutes of Health recommends 11 milligrams of zinc daily for men and eight mg for females.
Iodine is vital for thyroid health, but it isn’t easy to find in plants. Help!
Iodized salt is a reliable source for most people. Seaweed, like nori or kelp, is also an option, but be mindful of portion sizes as it can be high in iodine. The National Institutes of Health recommends 150 mcg of iodine daily.
Vitamin B12 – the one everyone talks about. Should I take a supplement?
While fortified foods like plant based milks and cereals can help, a B12 supplement is often recommended for those on a plant based diet. The National Institutes of Health advises 2.4 mcg of B12 daily for adults. Talk to your doctor about the best option for you.
What about antioxidants and phytonutrients?
Plant based diets are naturally abundant in these powerhouses! Think berries, dark chocolate, beans, nuts, seeds, and colorful fruits and vegetables. Try for a rainbow of colors on your plate to get various antioxidants and phytonutrients.
I’m feeling overwhelmed. Is there a simple way to ensure I get all the necessary nutrients?
Focus on variety! Include plenty of whole grains, legumes, fruits, vegetables, nuts, and seeds in your diet. Consider incorporating a B12 supplement and consulting a registered dietitian familiar with plant based nutrition for personalized guidance.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
References
- Young, V. R., & Pellett, P. L. (1994). Plant proteins in relation to human protein and amino acid nutrition. The American Journal of Clinical Nutrition, 59(5), 1203S-1212S.
- Iron: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional
- Omega-3s: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional
- Calcium: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional
- Vitamin D: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional
- Zinc: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional
- Iodine: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional
- Vitamin B12: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional