Not everything — a varied plant-based diet handles most of it without thinking. These are the seven worth paying attention to, how much you need a day, and which plant foods carry them.
Adult reference intakes for general wellness, not medical or dietary advice. Per-serve amounts are estimates.
4 µg a day
B12 keeps your nerves and blood cells happy — and plants simply don't make it. Fortified foods are your friends.
18 mg a day
Plant iron absorbs better with vitamin C. Squeeze lemon on those greens.
11 mg a day
Pumpkin seeds, tahini and lentils are quietly doing the work here.
1,000 mg a day
Fortified plant milks are carrying this one. Nice.
150 µg a day
Sea vegetables and iodised salt keep your thyroid ticking.
1.6 g a day
Flax, chia and walnuts — your daily spoonful is paying off.
15 µg a day
Sunshine plus fortified foods. Keep it up through winter.
Only 2 recipes in the collection are a strong source, so there is no separate list for it — Garlic mushrooms on toast, B12 breakfast oats. This is the one most people end up supplementing in winter.
The seven this page covers: vitamin B12, iron, zinc, calcium, iodine, omega-3 and vitamin D. Not everything — protein and most vitamins are straightforward on a varied plant-based diet. These are the ones worth paying attention to.
B12. Plants do not make it at all, so it has to come from fortified foods or a supplement. Every other nutrient here can be covered by food alone with some care.
No. They are adult reference intakes for general wellness, and the per-serve amounts are estimates. If a nutrient matters to you clinically, that is a conversation with a doctor or a dietitian, not a website.