Depending on whether your version of a plant-based diet includes some, or strictly no dairy, eggs, seafood or meat, filling up mostly on foods from the plant kingdom means we do need to be mindful of certain nutrients that are more readily available from animal foods, and come in smaller amounts from plants. This includes iron, vitamin B12, calcium, omega 3 essential fatty acids, zinc and choline. Do your research and become familiar with what foods are the best sources of these nutrients, making sure you keep a source of each in your daily diet. Plant-based sources of iron include lentils, black beans, edamame or organic tofu, spinach, kale, parsley, spirulina, pumpkin seeds and molasses. The non-heme iron that is found in plant foods is not as readily absorbed by the body as heme iron that is in meat, so it’s ideal to include more than one iron-rich plant food in your diet every day to maximise your intake. Foods high in omega 3’s include chia seeds, hemp seeds, flaxseeds, walnuts and seaweed—particularly algal oil, which is becoming more readily available as a concentrated supplement. Vitamin B12 and choline deserve a mention here, as both are found only in small amounts in plant foods and may warrant supplementation for many on a strictly plant-based diet, particularly during certain life stages (reproductive years, pregnancy and breastfeeding).