Along with vitamin B12 deficiencies, iron is another nutrient that is difficult to get enough of on a plant-based diet. This is especially true for menstruating women. There are two types of iron: heme and non-heme. Heme iron, which is better absorbed by the body, is found mostly in meats. Non-heme iron is found in leafy greens, nuts, and legumes, per Harvard School of Public Health. Plant sources, which include quinoa, avocado, and nuts, won’t give you the same amount of iron you would get from animal sources, so an iron supplement is generally necessary, explains Stanford Medicine. Adults need about 900 micrograms per day, according to WebMD.
Calcium is another mineral vegans need to monitor. Calcium is essential for strong bones, blood clotting, and muscle function. Adults need between 1,000 and 1,200 milligrams per day. Greens, beans, lentils, chickpeas, chia seeds, almonds, tofu, dried figs, and dates contain calcium, but according to BBC Good Food, the absorption rate of plant-based calcium is lower than that of animal sources. For this reason, it’s important to make sure you’re getting enough.
