Making the switch to a more plant-based diet? You need to make sure you get the following essential nutrients.
Iron: wholegrains, quinoa, nuts, seeds, beans, chickpeas, lentils, leafy green vegetables, dried apricots and egg yolk.
Vitamin B12: a supplement of B12 or B12-fortified non-dairy milk alternatives.
Calcium: non-dairy milk or yoghurt alternative with added calcium; tofu made with calcium sulphate (check the label); chickpeas, beans, kale, broccoli and almonds.
Iodine: multivitamin and mineral supplement containing 150 micrograms of iodine.
Best plant proteins
Chickpeas: contain about 9g in half a can, plus significant amounts of iron, magnesium and a type of fibre that feeds the 'good' microbes in the gut.
Chia and hemp seeds: unlike other seeds, they contain all eight essential amino acids, making them 'complete' proteins. They are also excellent sources of alpha-linolenic acid, a type of omega-3 fat.
Tofu and tempeh: made from soya bean curd, both are complete proteins and are rich in isoflavones, which have strong antioxidant and anti-inflammatory effects.
Quinoa and buckwheat: contain one and a half times more protein than pasta or rice and are good sources of iron and zinc, both important for the immune system.
Edamame beans: these are young soya beans and excellent sources of protein and fibre, as well as phytochemicals that help lower blood cholesterol levels.
Source: Feature in Good Housekeeping, September 2018 and February 2019.
