HOW TO AVOID NUTRIENT GAPS AS A VEGETARIAN OR A VEGAN - BY MISHKWAATH
Aug 4
2 min read
I am Mishkwaath a nutritionist at The Kenko Life.
Going vegetarian or vegan can have amazing benefits for your health, the environment, and animal welfare. But cutting out meat, dairy, or eggs can also create nutrient gaps if you’re not intentional about your food choices.
Here’s how to stay balanced and energized—without missing out on what your body needs.
Why Nutrient Gaps Happen
Animal products are dense in certain essential nutrients, and when they’re removed from the diet, you need to work a bit harder to replace them through plant-based sources or supplements.
If not addressed, these gaps can lead to:
Fatigue
Hair loss
Poor concentration
Weakened immunity
Long-term health issues
Key Nutrients to Watch and How to Get Them
1. Vitamin B12
Why it matters: Needed for nerve function and red blood cell production
Where to get it: Fortified plant milks, nutritional yeast, or a B12 supplement (a must for vegans)
2. Iron
Why it matters: Essential for oxygen transport and energy
Where to get it: Lentils, beans, tofu, pumpkin seeds, quinoa, spinach
Boost absorption: Pair with vitamin C (like citrus or bell peppers)
3. Omega-3 Fatty Acids
Why it matters: Supports brain, heart, and joint health
Where to get it: Flaxseeds, chia seeds, walnuts, hemp seeds, algae-based supplements (for DHA/EPA)
4. Protein
Why it matters: Muscle repair, hormone production, and immunity
Where to get it: Tofu, tempeh, lentils, chickpeas, edamame, quinoa, soy milk, plant-based protein powders
5. Calcium
Why it matters: Bone health and muscle function
Where to get it: Fortified plant milks, leafy greens (bok choy, kale), almonds, tofu made with calcium sulfate
6. Zinc
Why it matters: Immune support and wound healing
Where to get it: Beans, lentils, oats, seeds, nuts, whole grains
7. Vitamin D
Why it matters: Bone strength, immune health
Where to get it: Sunlight, fortified foods, or D2/D3 supplements (vegans should look for D3 from lichen)
8. Iodine
Why it matters: Thyroid function
Where to get it: Iodized salt, seaweed (in moderation), or a supplement
A vegetarian or vegan diet can be healthy, vibrant, and complete but only if you’re intentional about your nutrient intake. Prioritize variety, use fortified foods, and supplement when necessary to feel your best long term.