Most people automatically assume that someone is vegan when they hear they follow a plant-based diet. The truth is that these two methodologies are not mutually exclusive. Vegans typically avoid any product that is animal-based, including dairy and honey. The focus of plant-based diets lies in the consumption of focus on eating nuts, seeds, fruits, vegetables, and whole grains. Practitioners of plant-based diets actually can decide on an individual basis whether or not they want to consume animal products. The primary concern is to mostly eat foods that come from plant sources. One of the top questions people wonder is how vegans and plant-based followers get enough nutrients. In addition to supplements, there are plenty of foods that plant-based followers can eat to maintain good health

Protein and Iron

Contrary to popular belief, protein is not a nutrient that comes only from meat. Most people who follow a plant-based lifestyle are able to meet or exceed their daily protein and iron requirements. People often associate a big steak with an abundance of protein, but the truth is that it can come in many forms, such as lentils, soy, chickpeas, and beans. Tofu is perhaps the most versatile and well-known way to accumulate protein, as well as iron, into a daily diet. It can absorb almost any flavor and is extremely versatile. Whole grains and vegetables like spinach and peas also contain protein and add variety to your diet. There are also many nuts and seeds that contain doses of iron, such as cashews, chia seeds, quinoa, pumpkin seeds, and certain fortified cereals to choose from. For a sweet bite, people also have the choice of dried apricots, figs, and raisins.

Vitamin B

Many animal-based products contain enough vitamin B for our bodies. Eliminating them means paying attention to the daily requirements and making sure they are met. In this case, supplements are important, but there are also a few foods that can provide limited amounts of B-12 such as fortified cereals and soy products.

The general consensus by doctors is that if you eat plenty of fruits and vegetables, healthy fats, and whole grains, you will be able to satisfy a good portion of your daily vitamin and mineral needs. Plant-based foods are high in many nutrients.

This article was originally published on ricocox.org