Plant Swaps

PROTEIN

Plant sources of protein include peas, beans, lentils, pulses, nuts, seeds, wholegrains and meat alternatives such as tofu, mycoproteins, seitan, tempeh. 

These plant sources of protein have a similar amount of protein as animal sources gram for gram. What is more important to consider is the quality of the protein provided and the balance of amino acids, also known protein building blocks.  

Animal based foods, such as meat, fish, eggs and dairy, typically provide all the essential amino acids ours bodies cannot make and therefore need from the diet. Most plant sources of protein don't provide either all of the essential amino acids, or not in high enough quantities. Nevertheless, this can be easily solved by mixing different types plant sources together in a meal or across the day such as lentil dahl with rice or pearl barley with chickpeas. 

omega 3

Usually found in oily fish, omega 3 comes in two forms - long chain and short chain. Plant sources include flaxseed (also known as linseed), walnuts, soya and soyabean oil and rapeseed oil all provide the short chain version of omega 3. The body then converts these into the longer chain omega 3 fats which give the heart health benefits of this essential type of fat. Sadly, our bodies aren’t very efficient at converting short into long chain omega 3 fats so aim to include plenty of these plant sources each day. If this is a struggle you can consider an algal supplement.

Vitamin B12

Important for our energy, metabolism and immune system, vitamin B12 can only naturally be found in animal foods such as dairy, eggs, meat and fish. However, it is often added to fortified yeast extracts, fortified breakfast cereals or fortified milk alternatives (such as rice, oat or soya milk). Just remember to read the labels to find out if it has been added.

Iron

We need iron to transport oxygen around our bodies and it plays a key role in the functioning of our immune system too. Iron from animal sources is most easily absorbed by our bodies, however combining plenty of plant based sources of iron with foods rich in vitamin C (such as peppers, kiwi, fruit juices or sweet potatoes) helps your body to absorb iron.

Plant based iron sources include: beans, peas, lentil, green leafy vegetables, wholegrains, dried fruits (especially apricots and figs), nuts and seeds.

Remember: tea and coffee contain tannins, a type of anti-nutrient, that makes it harder for your body to absorb iron, so try to avoid having tea and coffee with your meals.

Calcium

One of the most readily available sources of calcium in the diet are mammalian dairy foods such as cow’s milk, yogurt and cheese. Needed in the diet to support healthy bones and teeth, plant based sources include green leafy vegetables, wholegrains, calcium fortified breakfast cereals and milk alternatives and seeds such as sesame seeds.

Iodine

Needed for our metabolism, skin and releasing energy from our food, iodine is most commonly found in mammalian dairy products such a cows milks, cheeses and yogurts. Plant based sources are limited but include seaweed (careful of the naturally high salt content) and fortified milk alternatives and in some countries iodine is added to table salt as iodised salt. If you are not including milk and dairy products in your diet, aim to include plenty of plant sources of iodine. 

Vitamin D

Vitamin D helps our bodies absorbs calcium from the diet, which is essential for healthy bones and teeth. Low vitamin D status is also associated with conditions outside of bone health such as cardiovascular disease, hypertension and some autoimmune conditions.

Our skin can make vitamin D through the action of sunlight on the skin. Vitamin D can also be obtained from the diet however most of these sources are animal based (eggs, oily fish, fortified margarines and fortified breakfast cereals). However, there are some plant based sources of the vitmain which include brown mushrooms (vitamin D is found within the skin), plant milk drinks, breakfast cereals and fat spreads which have been fortified with vitamin D

Selenium

Selenium is an important component of antioxidant enzymes in our bodies which protect out organs and cells from damage. Plant based sources of the mineral include brazil nuts, cashew nuts and sunflower seeds, fortified breakfast cereals and wholegrains which contain small amounts.