How to optimise vegan diet and thrive on it! Let's explore the minerals and their functions.
To begin with, what is the definition of minerals?
Minerals are inorganic substances (chemical structure containing no carbon).
- They are essential nutrients required to carry out the cell and organ functions.
- They come from the soil.
- Cannot be manufactured by living organisms.
Functions :
- Build tissues, e.g. the skeletal system.
- Regulate body fluids
- Exist in the form of electrolytes in all body tissues - Essential for the functioning of the nervous system
- Present in water and unprocessed foods
Iron:
Function: Essential for transporting oxygen in the blood and supporting energy production.
Plant-based sources: Lentils, beans, spinach, fortified cereals, dark green vegetables, figs, prunes, nuts, seeds, quinoa, pulses.
Factors affecting iron absorption : In competition with calcium, antacids, tannins in coffee and tea.
Absorption tip: Consume vitamin C-rich foods alongside iron-rich sources and use leavened, sprouted, grilled and fermented foods.
Calcium:
Function: Crucial for maintaining strong bones and teeth, muscle function, and nerve transmission, essential for blood clotting, and blood pressure regulation.
Plant-based sources: Leafy greens (kale, collard greens), tofu, fortified plant milk, almonds, sesame seeds, buckwheat, rye, beans, peas, chia seeds, blackberries, figs, and oranges.
Factors affecting calcium absorption : High consumption of caffeine, foods rich in phosphorus - fizzy drinks Cow's milk products, lack of vitamin D
Zinc:
Function: Supports immune function, wound healing, anti-inflammatory, skin health, blood sugar regulation, digestion, immunity, fertility.
Plant-based sources: Nuts, seeds (especially pumpkin seeds), pulses (e.g. chickpeas, kidney beans), mushrooms (especially shiitake), prunes, avocados, blueberries.
Magnesium:
Function: Plays a role in muscle function, energy production, and bone health.
Plant-based sources: Leafy greens, nuts, seeds, whole grains, spinach, avocados, bananas, legumes, almonds, and sesame.
Potassium:
Function: Maintains proper fluid balance, supports nerve signals, and muscle contractions.
Plant-based sources: Bananas, sweet potatoes, oranges, tomatoes.
Iodine:
Function: Essential for thyroid function and hormone synthesis.
Plant-based sources: Seaweed, iodized salt.
Chromium:
Functions : Blood sugar control - diabetes and insulin resistance! Essential for carbohydrate, lipid and protein metabolism.
Plant-based sources: Prunes, sultanas, broccoli, mushrooms, black pepper, whole grains, nuts, brewer's yeast.
Selenium:
Function: Supports the immune system and acts as an antioxidant.
Plant-based sources: Brazil nuts, sunflower seeds, brown rice.
Copper:
Function: Important for iron metabolism, connective tissue formation, and antioxidant defense.
Plant-based sources: Nuts, seeds, legumes, whole grains.
Tips for a balanced plant-based diet:
Diversify your plate; eat a wide range of plant-based foods to get a broad spectrum of minerals.
Pay attention to absorption: Combine foods strategically, for example by combining iron-rich foods with sources of vitamin C for better absorption.
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