What specific nutrients should be taken along with a plant-based diet?

Question

Hello doctor,

I am a 29-year-old female, struggling with my health, and I am not sure what to do. I recently switched to a plant-based diet, hoping for the health benefits associated with veganism. However, I have been feeling fatigued, and I am concerned that I might not be getting all the nutrients I need. Can you please guide me on what specific nutrients I should pay attention to on a plant-based diet? Are there any supplements I should consider, or specific foods I should include more of in my diet?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern. Yes, following a vegan diet or plant diet is not an issue but give your body time to adapt to it and gradually you can shift. Yes, you need to add some supplements to cover initially than you can manage as well vegan food, and its cost along with availability can be an issue too, and yes anything that comes from animals cannot be part of a vegan diet. I feel that making a gradual shift to a Mediterranean diet helps. It mainly relies upon the greater intake of plant-based food products and limited consumption of meat products.

It is composed of dietary practices that significantly lower the risk of health problems like diabetes, cancer, depression, heart attacks, obesity, and more. The diet includes:

1 Regular intake of fruits and vegetables.

2 Frequent consumption of whole grains and legumes.

3 Daily use of olive oil, nuts, and seeds as a source of fats.

4 A moderate intake of dairy products.

5 Occasional consumption of eggs, meat, fish, and wine.

6 Seldom intake of honey and added sugars.

Before following a strict Mediterranean diet plan, you need to avoid certain types of food such as

1 Butter and refined oils.

2 Refined grains like white bread and pasta, pizza, and food products made from white or refined flour.

3 Processed and packaged food products.

4 Red meat.

5 Desserts with high added sugars.

These are a few tips but you need to take a personalized dietary consultation once without that will not be able to guide you for supplements either.

I hope this helps you.

Thank you.

Regards.