Your Body Almanac

Plant-based diet

Vegan or vegetarian eating, built on beans, grains, nuts and produce.

A well-planned vegetarian or vegan diet can be very healthy and is linked to lower risk of heart disease and type 2 diabetes. A few nutrients are mostly found in animal foods, though, and they need a plan. The big one is vitamin B12, which plants do not reliably provide.

01

Vitamin B12

Vitamin B12 is found naturally almost only in animal foods. Vegans, and many vegetarians, need fortified foods (some plant milks, cereals and nutritional yeast) or a supplement. Low B12 can cause tiredness, anemia and nerve damage that may not fully reverse. Check with a doctor or pharmacist before starting a supplement.

SourcesVitamin B12 — Consumer Fact Sheet (NIH Office of Dietary Supplements)The vegan diet (NHS)Vitamin B12 Deficiency (Cleveland Clinic)
Get a reliable source of vitamin B12DailyIf you eat few or no animal foods, use B12-fortified foods every day or ask about a supplement. Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health.
02

Iron

Iron from plants (beans, lentils, tofu, fortified cereal, leafy greens) is absorbed less well than iron from meat. Eating it with vitamin C, such as citrus, peppers or tomatoes, helps, and tea or coffee with meals gets in the way. People who menstruate are most at risk of running low.

SourcesIron — Consumer Fact Sheet (NIH Office of Dietary Supplements)Iron-Deficiency Anemia (NIH National Heart, Lung, and Blood Institute)
Eat iron-rich foodsDailyInclude an iron source each day, and pair plant sources with vitamin C to absorb more. Eat a range of colorful produceDailyGet at least five servings of vegetables and fruit a day, mixing greens, reds, oranges, citrus and beans.
03

Calcium and vitamin D

Without dairy, calcium has to come from fortified plant milks and yogurts, calcium-set tofu, and greens like kale and bok choy. Vitamin D is low in most foods for everyone, and many vegan sources are fortified.

SourcesCalcium — Consumer Fact Sheet (NIH Office of Dietary Supplements)The vegan diet (NHS)
Eat calcium-rich foodsDailyGet two or three calcium sources a day to support your bones, from dairy or from fortified and plant foods. Get vitamin D from foodDailyEat fatty fish, fortified milk and UV-exposed mushrooms so you are not relying on the sun alone.
04

Iodine, zinc and omega-3 fats

Seafood, dairy and eggs are major sources of iodine, so if you skip them, use iodized salt at home. Sea salt, kosher salt and the salt in processed foods usually aren't iodized. Zinc is less absorbed from plants. For omega-3s, eat plant sources of ALA, such as ground flaxseed, chia seeds, walnuts, and canola or soybean oil. Your body turns only a small amount of ALA into the EPA and DHA found in fish, so some vegans consider an algae-based (algal oil) supplement. Check with a doctor or pharmacist before starting one.

SourcesIodine — Consumer Fact Sheet (NIH Office of Dietary Supplements)Zinc — Consumer Fact Sheet (NIH Office of Dietary Supplements)Omega-3 Fatty Acids — Consumer Fact Sheet (NIH Office of Dietary Supplements)
Eat a range of colorful produceDailyGet at least five servings of vegetables and fruit a day, mixing greens, reds, oranges, citrus and beans.
05

Getting enough protein

Plant foods have plenty of protein when you eat a variety of beans, lentils, soy, grains, nuts and seeds across the day. Diets built mostly on refined grains and snacks can fall short.

SourcesVegetarian diet: How to get the best nutrition (Mayo Clinic)
Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras.

When to see a professional

See a doctor for ongoing tiredness, shortness of breath, pale skin, numbness or tingling in your hands or feet, or memory changes, which can be signs of low B12 or iron. Ask about blood tests if you have been vegan for a while without a B12 source. A registered dietitian can help plan a diet for pregnancy, children or teens.