Regardless of what food you eat, it is important that you eat varied to make sure that you get all the nutrition that you and your body needs. We often hear that you cannot fill the whole nutritional need with a plant-based or vegan diet – we call bull****! On this page we have mentioned some of the most well-known nutrients and outlined their importance and where to find them in vegan or plant-based options. Click on each of the boxes to learn more. Happy reading! 

Please note that we are not in any way here to advice you regarding your nutrition or dietary needs, nor are we capable to. We are simply just here to inspire plant-based or vegan living.


Did you know that you can get your full dose of essential amino acids from plants? Yes, it is true! 


Read our full summary of plant-based protein here!

dietary fibers

All plant-based food should in theory be high fiber foods. Fiber is found, for example, in kale, brassicas, fruits, root vegetables, beans and lentils, as well as in whole-grain foods.


Read more about the importance of dietary fibers here!


Fat is needed for the body to be able to build and repair cells and produce hormones and hormone-like substances.


The fats we should “eat more of” are found in rapeseed oil, olive oil and nuts, for example.


Find out more about fats here!

vitamin b12

Vegans and people on a plant-based diet are often told to supplement with vitamin B12 since this may be lacking in vegetables. The real truth is, apparently, that animals cannot produce vitamin B12 themselves but are either supplemented this or get it into their system via microbes living in the dirt.


Interesting? Read more here!


In plant-based food, iron is mainly found in whole grains, nuts, seeds, dried fruits, legumes and green vegetable such as broccoli and spinach. 


Want to know more? Click here!


Carbohydrates are the common name for starch, dietary fiber and various sugars. Carbohydrates are our most important source of energy.


Get familiar with carbs by clicking here!


Larger amounts of bioactive substances are found in berries, onions, various cabbages, green tea, red wine, grapes, oranges, nuts and seeds.


Find out more here!


Zinc is part of hundreds of enzymes in the body that affect the metabolism of e.g. proteins, carbohydrates and fats. Zinc is also needed for the immune system.


Whole grains are good sources of zinc for vegans and people on plan-based/meat free diets.


Click to read more!


In plan-based and vegan food magnesium is found mainly in legumes, leafy green vegetables and whole grains. We also get magnesium through the water we drink to some extent depending on the overall composition of your drinking water.


More info about magnesum if you click here!


We get energy from the food we eat, this is called calories. We need calories to live.


The nutrients that provide energy are protein, carbohydrates, fats, alcohol and dietary fiber (yes really).


Read more about calories here!


Did you know that fish and seafood do not produce Omega 3? Actually Omega 3 is produced by algae!


Mind blown? Find our more by clicking here!

vitamin c

Vitamin C is found in most vegetables, berries and especially citrus fruits. For example, an adult gets the daily requirement by eating one of the following things:

  • A big orange
  • One-third pepper
  • Three Brussels sprouts

Find out more interesting facts about vitamin C here!


Vitamin K is necessary for blood coagulation and bone density.


Cabbage, green leafy vegetables, fermented foods and algae are good plant-based sources of vitamin K!


Click here to learn more!

vitamin b

There are eight different nutrients in the vitamin b “family”, e.g. B6, B12, riboflavin, tiamin, niacin, and folic acid.


The different B vitamins can often be found in whole grain foods, legumes and leafy greens. Vitamin B12 may need to be supplemented.


Read more here!


We need minerals for our wellbeing and health. Minerals are often only needed in small quantities but vital since the human body cannot manufacture them.


Click to read more!