Vegan eating vegan diet plant based foods
5 min read
There are several nutrients that you need to pay particular attention to when following a vegan diet, including iron, vitamin B12, zinc, calcium, selenium, iodine, protein and omega-3 fatty acids. Read on for more information, but remember, many omnivore diets don’t meet these nutrients requirements...


Selenium is a trace element that is used in thyroid metabolism, DNA synthesis and it protects our bodies from oxidative damage. It is found widely in meat and animal products; however, it is also found in some plant-based foods. The amount of selenium in a plant-based food is dependent on the amount of selenium in the soil in which it is grown. Brazil nuts are widely recognised as one of the highest sources of selenium in plant-based foods and so are recommended to consume regularly. Wholegrain cereals also significantly contribute. It's important to note that the selenium content in Australian soils is higher than the UK and New Zealand, but lower than the US, so keep this in mind with our global food supply chain!



Iodine is a trace element that is key to the functioning of the thyroid, as it is a component of two of the key thyroid hormones. While iodine is abundant in seafood and fish, it's concentration in plant-based foods is generally quite low. The main vegan friendly sources of iodine in Australia are seaweed, iodized salt and commercially bought bread. Iodine is such an important nutrient, that in Australia bakers are required to use iodized salt in their breads unless its organic. If you don't eat any of these foods regularly, we recommend speaking to your health professional about whether you need to supplement.


Vitamin B12

Learn about why our bodies need vitamin B12 and how much we need here



Learn about iron, why we need it and how to get it from plant foods here



Learn about why our bodies need protein and where it can be found in plant-based foods here



Learn about why calcium is important and how you can get enough here



Learn about zinc and why we need it here


Omega 3 fatty acids

Learn more about the role of omega-3 fats and plant-based sources here.


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