Ever get asked?

“How can you get your vitamins and minerals from plants?”

This was a question I struggled with for years.

It also led to me going down the rabbithole of vegan nutrition.

I invested my first 4 years being vegan learning the exact lessons inside this letter.

You'll learn them in under 5 minutes.

If you've wondered how to get key nutrients like calcium, B12, zinc, iron, and more from a vegan diet, this is a letter you'll want to save.

Here's how to unlock the full power of plants:

Why Are These Nutrients Important?

Just like a car needs fuel to run, our bodies need vitamins and minerals to work well.

Here are some important ones:

1. Calcium: Helps build strong bones and teeth. It also helps your muscles move and your heart beat.
2. Vitamin B12: Keeps your nerves and blood cells healthy. It gives you energy and helps your brain work.
3. Zinc: Helps your body heal cuts and grow muscles. It also helps you fight off colds.
4. Iron: Helps your blood carry oxygen all over your body. This keeps you from feeling tired.

Calcium: Building Strong Bones and Teeth

Why Do We Need Calcium?

Calcium is like the building blocks for our bones and teeth. Without enough calcium, our bones can become weak.

According to Dr. Michael Greger, calcium is important for everyone, especially if you’re active.

Where Can Vegans Get Calcium?

1. Fortified Plant Milks: These are plant milks like almond, soy, or oat milk that have extra calcium added.
2. Tofu Made with Calcium: Some tofu is made using calcium sulfate, which means it has more calcium.
3. Leafy Green Vegetables: Veggies like kale, collard greens, and bok choy are high in calcium.
4. Almonds and Sesame Seeds: These nuts and seeds also have calcium.

Easy Ways to Eat More Calcium

• Breakfast Idea: Pour fortified almond milk over your oats.
• Snack Idea: Munch on a handful of almonds.
• Dinner Idea: Cook up some tofu stir-fry with lots of leafy greens.

A study in the Journal of Nutrition (2018) found that people who eat more leafy greens have stronger bones.

Dr. Neal Barnard also adds that getting calcium from plants gives you fiber and other key nutrients.

Vitamin B12: Your Energy Vitamin

Why Do We Need Vitamin B12?

Vitamin B12 helps keep our nerves and blood healthy. Without enough B12, we might feel very tired or have trouble thinking clearly.

Where Can Vegans Get Vitamin B12?

1. Fortified Foods: Some plant milks have Vitamin B12 added to them.
2. Nutritional Yeast: This is a flaky, yellow food that tastes a bit like cheese. It’s often fortified with B12.
3. Seaweed: Dried nori is rich in vitamin B12, and eating 4 grams will meet your daily needs.
4. Shiitake mushrooms: Contain about 2.4 mcg of vitamin B12 per 50 grams of dried mushrooms.

Easy Ways to Eat More Vitamin B12

• Breakfast Idea: Add mushrooms to a breakfast tofu scramble.
• Snack Idea: Sprinkle nutritional yeast on tempeh for a cheesy flavor.
• Lunch Idea: Add seaweed or mushrooms to your pasta sauce.

Should Vegans Take a Vitamin B12 Supplement?

Yes, most vegans take a B12 pill to make sure they get enough. However, most humans need B12 (vegan or not).

B12 comes from a certain bacteria in the soil.

Since our soil is getting more depleted each year, B12 has become even more important for every person.

I wrote an in-depth article on B12 here if you'd like to dive deeper into this key vitamin.

Zinc: Helping Your Body Grow and Heal

Why Do We Need Zinc?

Zinc helps our bodies grow and heal. It also helps our immune system, which is like the body’s army that fights off germs.

Where Can Vegans Get Zinc?

1. Beans and Lentils: Foods like chickpeas, black beans, and lentils have zinc.
2. Seeds and Nuts: Pumpkin seeds, hemp seeds, cashews, and almonds are good sources.
3. Whole Grains: Foods like whole wheat bread, brown rice, and oatmeal have zinc.

Easy Ways to Eat More Zinc

• Snack Idea: Eat a handful of mixed nuts and seeds.
• Meal Idea: Add beans to your soups, salads, or burritos.
• Breakfast Idea: Choose whole grain bread for your toast.

Zinc also helps muscles recover after exercise.

If you want a faster way to bounce back after each workout, then Zinc will power your recovery while boosting your immune system.

You can go deeper on Zinc in a past deep dive here.​

Iron: Keeping You Full of Energy

Why Do We Need Iron?

Iron helps our blood carry oxygen to every part of our body. Without enough iron, we might feel weak and tired.

Where Can Vegans Get Iron?

1. Legumes: Lentils, chickpeas, black beans, and kidney beans have iron.
2. Tofu and Tempeh: These soy products are good sources of iron.
3. Seeds and Nuts: Pumpkin seeds, sunflower seeds, and cashews have iron.
4. Leafy Greens: Spinach and kale also have iron.

Easy Ways to Eat More Iron

• Meal Idea: Make a spinach and lentil soup.
• Snack Idea: Munch on trail mix with nuts and seeds.
• Tip: Eat vitamin C foods like oranges, strawberries, or bell peppers with your iron foods. Vitamin C helps your body use the iron better.

A study in Plant Foods for Human Nutrition (2020) found that eating foods with vitamin C helps our bodies absorb more iron from plants.

As a bonus note: Take glucose (carbs) when taking your supplements. Healthy carbs will carry the vitamins and minerals more easily to key organs and allow your body to process them faster.

A piece of fruit works well when taking your vitamins.

Putting It All Together: Easy Meal Ideas

Breakfast

Tofu scramble with shiitake mushrooms with side of plant milk

• Make a tofu scramble and add shiitake mushrooms.
• Pour on fortified soy or almond milk on the side.
• Add sliced bananas or berries as a dessert.

Oatmeal with Seeds and Fruit

• Cook oatmeal and mix in chia seeds or ground flaxseeds.
• Top with raisins or sliced apples.

Lunch

Big Veggie Wrap

• Use a whole grain tortilla.
• Add tofu for protein.
• Fill with hummus, spinach, bell peppers, and shredded carrots.
• Add some beans for extra carbs and iron.

Quinoa Salad

• Mix cooked quinoa with cherry tomatoes, cucumbers, chickpeas, and pumpkin seeds.
• Drizzle with lemon juice and olive oil.

Dinner

Tofu Stir-Fry

• Cook tofu with broccoli, bell peppers, and snap peas.
• Serve over brown rice or noodles.
• Sprinkle with sesame seeds.

Lentil Soup

• Make a hearty soup with lentils, carrots, celery, and potatoes.
• Serve with a slice of whole grain bread.

Snacks

Fruit Smoothie

• Blend fortified plant milk with frozen berries, scoop of protein, a handful of spinach, and a banana.

Veggies and Hummus

• Dip carrot sticks, cucumber slices, and cherry tomatoes into hummus.

Tips for Busy Vegans

1. Plan Ahead

• Meal Prep: Spend some time on the weekend cooking big batches of food. This way, you have healthy meals ready to go during the week.
• Make a Shopping List: Write down the foods you need before you go to the store.

2. Keep Healthy Snacks Handy

• Carry nuts, seeds, or fruit with you. This helps you avoid unhealthy snacks when you’re hungry.
• Aim to keep high protein snacks on you like tofu wraps, super smoothies, or tempeh bacon.

3. Use Fortified Foods

• Choose plant milks that have vitamins like B12 and calcium added. This makes it easier to get enough nutrients. Aim for organic and minimally processed to be safe.

4. Try New Recipes

• Look for simple vegan recipes online or in cookbooks. This keeps meals fun and tasty while giving you different variety. Or apply inside VFR to get access to our Recipe Rolodex with over 150+ vegan fitness recipes.

5. Listen to Your Body

• If you feel very tired or not well, talk to a doctor. I like to do a annual blood exam every year and just got mine done recently (if you do this make sure they take the minimum amount of blood since this will drop your immunity the more they take).

Frequently Asked Questions

Q: Can I really get all these nutrients without eating meat or dairy?

A: Yes, you can. Many plants have the vitamins and minerals your body needs. Fortified foods and supplements can help, too.

Q: What if I don’t have much time to cook?

A: No problem. Try these ideas:

• Quick Foods: Use canned beans, frozen veggies, and quick-cooking grains like quinoa.
• Simple Meals: Make sandwiches, wraps, or salads that don’t need cooking.
• Leftovers: Cook extra food when you have time, so you can eat leftovers later.

Important Things to Remember

1. Eat a Variety of Foods
   • Different plants have different nutrients. Eating many kinds helps you get everything you need.
2. Always talk to a doctor before starting any new supplement.
   • Vitamin B12: Since plants don’t have B12, it’s important to eat fortified foods or take a B12 supplement.
   • Vitamin D: If you don’t get much sunshine, you might need a Vitamin D supplement.
3. Enjoy Your Food
   1. Eating should be fun. Test and experiment. Try new things. And get messy in your kitchen. I spent years hating cooking and took little ownership with my health. The more I've changed my relationship with food - the better my health has become.

Conclusion

Eating a vegan diet can give you all the nutrients you need to be healthy and strong. By choosing the right foods and planning a little, you can make sure you’re getting enough calcium, Vitamin B12, zinc, iron, and more.

Remember:

• Fortified Foods Help: They make it easier to get important vitamins.
• Variety Is Important: Eat lots of different fruits, veggies, grains, nuts, and seeds.
• Supplements Can Be Useful: Especially for Vitamin B12.

The right foods make a difference.

Eating a plant-based diet doesn't mean you lose out on your vitamins.

It just means making the right choices.

The interesting thing is that most animal-based products get their vitamins and minerals from plants and the soil.

Fun topic to bring up at the Thanksgiving table this month.

But nothing beats being a positive example of health.

It's the most powerful way to influence those you love.

Go do the work.

You got this.

- Gabriel

References

1. Journal of Nutrition, 2018 – Study about leafy greens and bone health.
2. American Journal of Clinical Nutrition, 2019 – Information about Vitamin B12 and vegan diets.
3. Journal of the International Society of Sports Nutrition, 2017 – Study about zinc and muscle recovery.
4. Plant Foods for Human Nutrition, 2020 – Study about iron absorption and Vitamin C.
5. Dr. Michael Greger – Plant-based doctor with tips on nutrition (NutritionFacts.org).
6. Dr. Neal Barnard – Plant-based doctor and author (Physicians Committee for Responsible Medicine).