Overall deficiency of any of the following on a whole-foods, plant-based diet is exceedingly rare. If deficiencies occur, it is more likely to be from another cause or inadequate caloric intake rather than from your new diet. The only exception to this is vitamin B12.

Vitamin B12

Your body needs vitamin B12 to make red blood cells and for nerve function. If you don’t get enough B12, you can develop anemia or nerve damage. Vitamin B12 is made by bacteria and is found in higher concentration in animal foods. But B12 requirements can be met in nutritional yeast and some fortified foods such as:

• Cereals.

• Rice or hemp milk.

It is helpful to read labels for these products to make sure B12 has been added. Because it may not be easy to get enough B12 from fortified foods, it
may be best to take a supplement.

Calcium

Calcium helps build bones and teeth. It is also important for the function of the heart, muscles, and nerves. Good sources of calcium are Chinese cabbage, bok choy, kale, calcium-set tofu, and broccoli. There are also many calcium-fortified foods, such as soy or almond milk and cereal.

Protein

Protein is in every cell of the body. It is used to build and repair muscles, bone, skin, and the immune system. We also need it to make hormones and enzymes. Proteins are made up of amino acids. Your body can make some of the amino acids, but not all of them. The ones your body cannot make are called essential amino acids. You can easily meet your protein needs each day from plant foods.

Iron

Iron is a mineral in the blood that carries oxygen. Getting enough iron is important for everyone, especially pregnant women, women of childbearing age, children, and infants. Iron-rich plant foods include whole-grain breads and cereals, dried beans and peas, dark green leafy vegetables, dried fruits, nuts, and seeds.

Some foods, such as breakfast cereals, are fortified with iron. The type of iron found in plant foods is not absorbed as easily as the iron in animal products. However, eating iron rich foods along with vitamin C can help your body better use the iron.

Some foods with vitamin C are oranges, mangos, kiwis, strawberries, red peppers, tomatoes, broccoli, and bok choy.

Zinc

Zinc is important for the immune system, wound healing, and blood sugar control. Good sources are whole grains, sprouted grains, tofu, tempeh, beans, peas, lentils, nuts, seeds, and fortified breakfast cereals.

Vitamin D

Vitamin D is actually a hormone. It is needed for strong bones. It is also needed for muscles and nerves and for the immune system to work properly. We get most of our vitamin D when our skin is exposed to the sun.

Very few foods naturally have vitamin D. Some foods, such as soy or almond milk and cereal, have added vitamin D. It is important to get outside and get a limited amount of unprotected sun exposure.

If you are not able to get outside enough, you may need a supplement.

Omega-3 fatty acids

Omega-3s are used in the formation of cell walls and assist in improving circulation. Omega-3 fatty acids include alpha-Linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Good sources of plant-based omega-3 fats include flaxseeds, black beans, winter squash, walnuts, and chia seeds. It is important to remember that all plant proteins contain varying amounts of omega-3 in the form of ALA. Your body then converts ALA to EPA and DHA as required.

Tell your doctor you are on a plant-based diet

• A plant-based diet can affect your thyroid or blood-thinning medications, such as warfarin (Coumadin).

• If you are taking medications.

• Your health condition may need to be monitored more often for a short time.