Plant-Based Nutrition Explained

Plant-based eating is increasing in popularity, with more than 5% of Australians following a vegan or vegetarian diet and one in five adopting a plant-based eating pattern that limits or avoids meat. While associated with numerous health and environmental benefits, plant-based diets can also increase the risk of inadequate intake of certain nutrients.

WHAT IS PLANT-BASED NUTRITION? (AND WHAT IT ACTUALLY MEANS)

Plant-based nutrition centres on foods derived from plants: vegetables, fruits, legumes, wholegrains, nuts, seeds and herbs, with an emphasis on minimally processed, nutrient-dense choices. It doesn’t necessarily mean strictly vegan or vegetarian; it can include flexitarian, semi-vegetarian or sustainable diets with low or no meat and limited animal products. For many people, it simply means shifting the balance of the plate toward plant-based foods.

WHY SO MANY PEOPLE ARE MAKING THE SWITCH

Interest in plant-based eating has grown, driven by a combination of health awareness, environmental concern and ethical beliefs about animal welfare.

Plant-based diets can support long-term health and wellbeing while reducing your environmental footprint. Beef and dairy production have significantly greater effects on land, water and carbon usage than plant food production.

PLANT-BASED NUTRITION: WHAT THE SCIENCE SAYS

The health benefits of plant-based eating are well supported by evidence. Studies consistently associate higher intakes of plant foods with better cardiovascular, metabolic and long-term health. Plant-based diets are typically lower in saturated and trans fats, processed foods, sugar and salt.

Plant foods rich in dietary fibre, prebiotics, antioxidants, vitamins, minerals, fermented foods and phytochemicals support digestive health and microbiome diversity, inflammatory balance, energy levels, cardiometabolic health, cognition and overall health and wellbeing.

Plant-based protein sources such as pea, legume and rice have been shown to stabilise blood sugar and support satiety comparably to animal protein. They are also associated with improved metabolic health and lower weight compared to animal protein intake, particularly red and processed meat.

The environmental case for plant-based diets is compelling. For example, producing the same amount of protein from tofu rather than beef requires 74 times less land and eight times less water, and produces 25 times fewer greenhouse gas emissions.

COMMON NUTRITIONAL GAPS ON A PLANT-BASED DIET

While plant-based diets can offer impressive health benefits, even the best planning may leave nutrient gaps.

Nutrients to watch

• Vitamin B12: the most critical gap. Deficiency can go undetected for years and may contribute to fatigue and brain fog. Up to 44% of vegans and a third of vegetarians have low B12 levels. Activated B12 forms, such as mecobalamin, can help bridge this nutrient gap without requiring conversion in the body.
• Iron: plant foods are rich in iron, but non-haem iron is absorbed less efficiently than haem iron from meat. As a result, requirements for vegetarians are set 1.8 times higher than for non-vegetarians. Low iron levels are more common among plant-based eaters, particularly women.
• Omega-3s (EPA & DHA): around 80% of Australians don’t meet omega-3 requirements, with vegans consuming less than 10% of the recommended intake.
• Iodine: average iodine intake among vegans is estimated to be 37% below Australian recommendations.
• Calcium: higher risk of inadequate intake in vegans, particularly women avoiding dairy.
• Zinc: while zinc intake may be similar across diets, plant-based eaters are at higher risk of low levels due to lower absorption from plant sources.
• Vitamin D: lower levels are commonly observed in vegans and vegetarians.

KEY NUTRIENTS IN A PLANT-BASED DIET AND WHERE TO FIND THEM

The foundation of good health is a balanced, nutritious diet including a wide variety of nutrient-dense plant foods.

Plant-based protein

Boost your dietary protein with tofu, nuts, seeds and legumes. For more tips, read How to Get More Plant Protein in Your Diet.

Omega-3s - Algae

Plant-based omega-3s derived from algae have been shown to raise levels of the anti-inflammatory fatty acid EPA and brain-supportive DHA similarly to fish oil, without the conversion required for other plant-based omega-3s like linseeds.

Iodine - Kelp and Seaweed

Kelp and yellow wrack are wholefood sources of iodine, a nutrient essential for healthy energy production, cognitive function and metabolic health.

Iron - Legumes, Soy, Seeds and Green Leafy Vegetables

Consuming plant-based iron sources with vitamin C helps with absorption, which can be as simple as lemon juice on your meals or tomato in your salads.

Vitamin D - Lichen and Algae

Vitamin D deficiency is one of the most widespread nutritional shortfalls in Australia. A plant-derived form can be sourced from lichen and algae, providing the same D3 form the body produces through sunlight exposure.

Prebiotics - Microbiome Support

Prebiotics nourish the beneficial bacteria in your digestive system. Excellent plant sources include legumes, peas, barley, Jerusalem artichoke, dandelion greens, beetroot and cabbage. Learn more about your microbiome.

Phytochemicals

Phytochemicals are natural compounds found in plants that give fruits and vegetables their colour and many of their health benefits. Often possessing antioxidant properties, they help protect against free radical damage, highlighting the importance of eating a wide variety of colourful plant foods.

BENEFITS OF PLANT-BASED EATING

Plant-based eaters consistently have higher intakes of fibre, folate, magnesium, vitamins C and E and polyunsaturated fats than meat-eaters.

A well-planned plant-based diet, rich in diverse wholefoods, may support a wide range of health outcomes, including:

• Heart and metabolic health: associated with higher intakes of nutrient-rich plant foods, antioxidants and phytonutrients, and lower intakes of harmful fats, sugar and processed foods
• Immune system support: vitamins C and D, zinc and phytonutrients
• Digestive health: high fibre plant foods, prebiotics and fermented foods support the gut microbiome and healthy digestion

Fibre: The Plant-Based Advantage

One of the most significant benefits of plant-based eating relates to fibre intake. Studies have shown that vegans consume around 44 g of fibre per day, compared with approximately 21 g among meat-eaters.

Higher fibre intake is associated with:

• Improved digestive health
• Better blood sugar regulation
• Increased satiety (feeling full)
• Cardiovascular support
• A more diverse and resilient gut microbiome

HOW TO BUILD A NUTRITIONALLY COMPLETE PLANT-BASED PLATE

Think variety and colour at every meal.

• Fill half your plate with vegetables - leafy greens and cruciferous vegetables, plus seaweed to boost iodine.
• Include vitamin C-rich foods - citrus, tomatoes, capsicum, greens and broccoli. These support absorption of non-haem (plant-based) iron.
• Add a quality plant protein - legumes, lentils, tofu, tempeh, edamame or pea and rice protein blends.
• Choose a wholesome grain or complex carbohydrate - oats, quinoa, brown rice or wholegrain bread.
• Include a source of healthy fats - nuts, seeds, tahini and avocado, as well as omega-3 options such as linseeds, chia and algae-based supplements.

WHO BENEFITS MOST FROM PLANT-BASED NUTRITION?

A well-balanced plant-based diet can satisfy nutrient requirements and support health across all life stages. If you are unsure about whether a plant-based diet is right for you and your family, contact a health professional for advice.

PLANT-BASED NUTRITION EXPLAINED: THE TAKEAWAY

Understanding plant-based nutrition doesn’t have to be complicated. By focusing on a diverse range of minimally processed plant foods and paying attention to key nutrients, a plant-centred diet can provide a strong foundation for long-term health.

However, if you are switching to a plant-based diet, you should watch for signs of decreased nutrient levels, as inadequate intake is more common when making certain dietary changes. Low energy, brain fog and catching yet another winter bug can be easy to dismiss yet may signal nutritional gaps. Whole Earth & Sea Vegan Essentials, Protein and Greens, and Multivitamins contain wholefood-based ingredients as well as vitamins and minerals for nutritional support designed to help fill key nutrient gaps and complement a plant-rich lifestyle, supporting energy levels, cardiovascular and cognitive health, immune function and more.

Explore Whole Earth & Sea’s range of wholefood-based Multivitamins, Organic Protein and Greens powders, and Vegan Essentials, with B12, iodine, omega-3s from algae and vegan vitamin D3, to help complement a plant-based diet and fill common nutrient gaps for energy, cognitive, heart and immune support.