If you’re interested in plant-based nutrition, but are wondering if you’ll get be able to get enough nutrients, or you’re just curious about how to incorporate more plant-based foods into your meals, then you’ve come to the right place. Plant-based nutrition isn’t a hard concept, but there are many concerns from a wide range of topics, about if obtaining proper amounts of nutrients is possible without animal foods in the diet. Our country has prioritized processed foods and a large amount of animal-based foods as being a part of the American tradition, but it doesn’t have to be that way. We have the ability to eat a whole foods, unprocessed diet without eating animals and obtain all the nutrients we need in the process. Wondering about where you’ll get your protein, calcium, iron, and B vitamins? No need!
When basing your diet off of whole foods, you’ll want to be sure to eat a variety of vegetables, leafy greens, fruits, nuts, seeds, beans, and legumes. These foods all contain a variety of nutrients that will sustain someone who’s not eating animal-based foods and in the meantime, add more fiber, phytonutrients, and antioxidants into your diet.
A whole foods vegan diet can give your body everything it needs, though we understand many of you may still have some questions of concern about nutrition and a plant-based diet. To help you out, here are some some of the most common areas of concern, along with answers and information to explore. We’ve also included a list of important nutrients you need and where to find them in a plant-based diet.
What’s the Healthiest Way to Transition Into a Vegan Diet?
- Step by Step Guide: How to Transition to a Vegan Diet
- 20 Meal Ideas to Transition to a Meatless Diet
- How to Transition to a Vegan Diet Without Giving Up Anything You Love
- How to Trick Your Taste Buds Into Loving Whole Foods
- A Whole Foods Vegan Diet: The Ultimate Guide
- 10 Tips from Shifting from Processed Foods to Whole Foods
- 5 Ways to Make Eating Vegan Super Simple
- Reasons to Eat Vegan Even if Everyone You Know Disagrees With You
- 10 Foods You Should Prep and Refrigerate So You Can Eat Healthy All Week
- 5-Step Guide to Eating Less Meat and Transforming Your Health!
- How to Deal With Some Detox Symptoms When You Go Vegan
Can I Really Get Enough Nutrients On a Vegan Diet?
- Vitamins, Minerals, and Nutrients Decoded for Vegans and Vegetarians
- 5 Soy-Free Foods That Have More Protein Than Beef
- 5 Answers to the Most Commonly Asked Questions About Nutrition on a Vegan Diet
- 5 Quick Benefits You’ll See By Switching to a Whole Foods, Plant-Based Diet
- Best Way to Cook Your Veggies for the Most Nutrition
- The Perfect Seed, Why Everyone Should Add Pumpkin Seeds to Their Diet
- The Importance of Calcium and How to Get Enough Without Dairy
- Need Protein? Here are 9 Amino Acids Found Abundantly in Plant-Based Foods
- Plant-Based Foods With the Highest Omega-3 Fatty Acids
- How to Get Enough Protein Eating Meat, Dairy, Soy and Gluten-Free
- Understanding Iron Deficiency and Why Women Are More At Risk
- The Importance of Getting Enough Zinc on a Vegan Diet and How to Do it
- Tips and Tricks to Help Your Body Absorb More Nutrients from Your Plant-Based Diet
- Best Plant-Based Foods to Help You Retain Iron
- Easy Ways to Add Iron to Your Meals Without Meat
Will I Have a Hard Time With Digestion?
- Improve Your Digestive Health in Just One Week With These Eating Tips
- Simple, Healthy Foods That Are Easy to Digest
- The 101 on Raw Foods and Digestion
- 6 Foods That Boost Your Digestive Health
- How to Deal With Digestive Difficulties on a Plant-Based Diet
- How Peppermint Oil Can Improve Digestion and Improve Stress
- What to Look for in a Probiotic
- Manage Nausea and Upset Stomach With These Natural Options
- How to Regulate Your Digestion Using These 10 Foods
- Want to Know The Key to Long Term Health? It May Be Fiber!
- Tips to Improve Stomach Acid Levels Needed for Good Digestion
- IBS, IBD and the Role of Diet
- This Unique Vegetable Has the Power to Do Wonders for Your Digestion
- Warm Foods and Drinks That Benefit Digestion
- Digestive System a Mess? Check Your Diet for These Culprits!
- Using Herbs and Spices for Optimal Digestion Health
- The Best Prebiotic Foods for Optimal Digestion
- Fermented Foods That Can Improve Your Microbiome and Digestion
- Food Swaps That Can Change Your Gastrointestinal Health
- Important Nutrients Needed for Healthy Digestion
- Understanding the Gut-Hormone Connection
- 5 Simple Foods That Quickly Relieve Stomach Cramps and Aid in Digestion
- 10 Warming Foods That Can Improve Your Digestion
- Bloated on a Vegan Diet? Here’s Why and How to Improve Your Digestion
I’m Looking to Add More Fiber to My Diet. What Are the Best Sources?
- How to Get Your Fill of Fiber-Rich Plant-Based Foods
- Want to Know the Key to Long-Term Health? It May Be Fiber!
- 7 Fiber-Rich Foods to Start Your Day Off With
- 5 Quick Benefits You’ll See By Switching to a Whole Foods, Plant-Based Diet
- The Anatomy of a Filling, Healthy Green Smoothie: What to Use, What to Skip
- The Best Prebiotic Foods for Optimal Digestive Health
- How to Regulate Your Digestion Using These 10 Foods
- 5 Easy Ways to Get More Fiber in Your Diet
- High Fiber Vegan Recipes
- Top 10 Fiber-Rich Plant-Based Foods for Better Digestion
I’m an Athlete and Need Plenty Of Energy. Will a Plant-Based Diet Make Me Tired or Weak?
- Sample Meal Plan for the Female Athlete
- Wanna Be a Rock-Star Athlete? Ditch These 5 Foods Now!
- Why Healthy Fats Are Important for Plant-Based Athletes
- Why Every Athlete Needs Oats
- Always Tired? Check Your Diet for These Culprits
- 5 Side Effects of Consuming Too Much Dairy Protein
- 5 Answers to the Most Commonly Asked Questions About Nutrition on a Vegan Diet
- Lifestyle Changes to Improve Your Muscle Tone Without Meat
- This Superfood is Twice as High in Calcium as Milk With More Antioxidants than Goji and Acai
- How to Eat Your Way to Energy, No Caffeine Needed
- 5 Soy-Free Foods That Have More Protein Than Beef
- 5 Clean, Lean Soy-Free Proteins to Put on Your Plate
- Nutrient Pairings That Improve Your Health
- 5 Awesome Sources of Plant-Based Magnesium to Give You Energy and More!
- How Exercise Improves Gut Bacteria
- The Other White Meat: Why You Should Eat Coconut for Strong Muscles and More!
- Top 10 Anti-Inflammatory Foods for the Vegan Athlete
- How Exercise and Plant-Based Foods Keep Your Brain Young
I Have a History of Heart Disease/Diabetes. What Are the Best Foods For Me to Focus On?
- 5 Foods That Can Help Prevent Diabetes
- Reducing Diabetes With a Plant-Based Diet
- How to Eat a Low Glycemic Diet to Prevent Type 2 Diabetes
- How to Navigate the Holidays When You Have Diabetes
- 10 Nutrient-Dense Plants for Your Heart
- How to Eat a High-Fiber Diet to Prevent Cardiovascular Disease
- Excess Salt, Processed Foods, and Heart Disease: Making the Connection
I’m Pregnant or Looking to Get Pregnant. Is This Lifestyle Safe and How Can I Support Mine and My Unborn Child’s Health Needs?
- Starting Right: What to Eat When Hoping to Be Expecting
- Superfoods for a Healthy Vegan Pregnancy
- Basic Dietary Needs for Pregnancy for the Plant-Based Mom-to-Be
- Plan to Get Pregnant? Check Out These Tips for Clean, Plant-Based Eating
- Potassium and Pregnancy: Everything You Need to Know
For additional resources other than the posts above, feel free to check out some recommended books from some of the most popular, nutritionally-backed vegan books on the market, along with some popular vegan recipe books you might enjoy. These books can help answer any questions you have about a vegan diet, provide additional nutritional information, give insight from vegans who made the transition, provide recipes and how-to’s for those looking to achieve certain health goals, and also provide you with amazing vegan recipes to cook right at home! There are always new vegan books coming out on the market, so keep your eye out for ones you might enjoy from trusted sources. See all of our recommended readings for more information here!
Many people who embrace a plant-based diet have either seen a film that inspired them to do so, or they continue to watch and learn about others who have benefited from a plant-based diet through documentaries and true stories caught on film. We thought it would be helpful to share with you some inspirational films, as well as some that can provide nutrition information and insight to health on a plant-based diet. Keep in mind that there are many ways to incorporate plant-based eating into your lifestyle and not one exact way works for us all. That’s the benefits of these films, which will show you helpful ways and varieties of living a whole foods, plant-based diet. We hope they’ll motivate you as much as they have us! See all of our recommended movies about a plant-based diet here.
How, what about your nutrients? Here’s where to find them!
PROTEIN
There are many delicious forms of protein that you can include (and it’s not all tofu!) that can be used in limitless ways to get enough amino acids. Many of these foods are higher in protein per ounce than animal sources and include fiber, antioxidants, vitamins, and minerals. These foods Support the body’s muscular system and promote an alkaline environment, while animal-based foods promote inflammation and lead to an acidic body. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Protein here.
HEALTHY FATS
Healthy fats are important for nervous system function, metabolism, digestion, heart health, and brain health. Animal-based fats promote high cholesterol, and aren’t necessary since the human body can produce enough cholesterol on its own without needing dietary cholesterol from other sources. Plant-based sources on the other hand, lower cholesterol when eaten from whole foods and can help nourish the body at a cellular level. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Healthy Fats here.
COMPLEX CARBS
The fear of carbs is a common one in today’s society, but is undoubtedly unnecessary when a whole foods, non-processed food diet is followed. A plant-based diet full of whole foods, including healthy carbs, has been shown to lower blood sugar and blood pressure, helping stabilize insulin and body weight for the longest amounts of time. It’s also important to avoid refined sugar, and even added sugars whenever possible to benefit your blood sugar the best and avoid unnecessary weight gain. Emphasize whole, plant-based foods that are naturally sweet instead. Think carrots, sweet potatoes, apples, berries, green peas, and other natural foods. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Complex Carbs/Fiber here.
VITAMIN A (beta-carotene)
You’ve probably heard of Vitamin A before, as its also called beta-carotene (an important antioxidant) when obtained through dietary sources (versus supplements). Vitamin A is easy to get in a plant-based diet and is essential for healthy aging, protection of the skin and other major organs, and also aids in the production of healthy blood. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Vitamin A here.
B VITAMINS
B vitamins are one of our body’s most important needs for energy, brain focus, and a healthy nervous system. They are found in our food supply, but originate from the soil. Due to the farming practices today, careful caution should be observed to get the best sources into our daily diets. A diet rich in B vitamins will produce a healthy body that is energetic, mental focus, a positive mood, and a healthy gut. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: B Vitamins here.
VITAMIN C
Vitamin C, like Vitamin A, is a natural antioxidant that’s luckily found abundantly in our food supply. It’s important for immunity, healthy skin, and a variety of other bodily functions. A diet rich in produce will supply more than enough of daily Vitamin C needs though there are many other sources as well. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Vitamin C here.
VITAMIN D
Vitamin D is a necessary nutrient for bone health, digestive health, and overall metabolic health. It is a fat soluble vitamin present in very few foods, added to some fortified foods, and available as a dietary supplement. It’s most abundant source is from natural sunlight which is the preferred way to get the recommended amounts. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Vitamin D here.
VITAMIN E
The term vitamin E encompasses a group of eight compounds, called tocopherols and tocotrienols, that comprise the vitamin complex as it is found in nature. Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. It helps protect cell membranes against free radicals that cause damage to your skin and also prevents the oxidation of unhealthy cholesterol (LDL) that can lead to heart disease. Learn more about the benefits, food sources, and get recipes, product recommendations and helpful reads in out Plant-Based Nutrition 101: Vitamin E here.
VITAMIN K
Vitamin K is a fat-soluble vitamin that is most known for its role in essential blood clotting. It is also necessary for growing strong bones, preventing heart disease, and other crucial bodily processes. Vitamin K is even referred to as “the forgotten vitamin” because its most of its benefits are frequently overlooked. Learn about the benefits, food sources, products, recipes and more in ourPlant-based Nutrition 101: Vitamin K here.
CALCIUM
Milk is often glorified as the best source of dietary calcium, but due to the acidic residue dairy leaves in the body and the negative effects it can have on the body, it’s best to choose plant-based sources. Plant-based foods are filled with calcium, and can certainly meet your needs without the need from dairy cows. Considering cows should get their calcium from the grass and soil, so can we! You’d be surprised to know many plant-based sources are also higher in calcium than dairy sources and also come with many other benefits as well. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Calcium here.
MAGNESIUM
Magnesium is a crucial mineral that’s responsible for over 400 different reactions in your body. It affects your mood, weight, sleep health, regularity, heart beat, energy, metabolism, how you feel through the day physically, and can even affect PMS and depression. It is obtained through the soil and our food, along with fortified supplements. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Magnesium here.
IRON
Iron is an essential component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues, needed for healthy red blood cell function and oxygen production. It also supports a healthy metabolism and is necessary for growth and development, and the synthesis of hormones and connective tissues. Plant-based foods are loaded with enough iron to sustain your body for the long haul. Even sources that are listed as non-heme sources, can still be absorbed in the body. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Iron here.
ZINC
Zinc is an important mineral needed for healthy immune function and regulation of hormones within the cells. It also plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is easy to find in a plant-based diet since many whole foods are rich in this essential mineral. It is the second most abundant mineral in the human body. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Zinc here.
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