If you’ve ever mentioned you’re interested in going plant-based, chances are someone hit you with the classic: “But where will you get your protein?”
Or calcium. Or iron. Or B12.
We get it. Nutritional deficiency myths are everywhere when it comes to vegan and plant-based diets. But the truth? Most of them are outdated, hyped, or just plain wrong.
So in this post, we’re busting the top 5 nutrients people think you can’t get on a vegan diet – and showing you exactly where to find them.
- Protein
Let’s start with the big one. Protein is essential, yes, and boy is this one hyped. By whom? The meat and dairy industry have a financial interest in you buying as much of their products as you can. Yet, it’s a waste of money and health because the average adult needs about 50-60 grams per day – and getting that from plants is not only achievable, it’s easy.
Plant-based protein sources include every green, yellow, purple and white plant on the planet. Yes, all plants, potatoes, rice, greens and all colors contain all the amino acids. They are complete. If this is news to you, it’s because the financial interests want you to only buy their products. So here are some “meatier” places for protein.
- Lentils, chickpeas, black beans
- Tofu, tempeh, edamame
- Quinoa, oats, buckwheat
- Nuts, seeds, and nut butters
- Plant-based protein powders
And don’t forget Boon Broth, which offers plant protein in each serving, making it a simple, savory way to hit your protein goals.
- Iron
Yes, iron is crucial; but no, you don’t want to eat meat to get it as it’s in the wrong form. Heme iron from the blood in the muscles of animals can cause free iron to build up in our blood, leading to risk of infection and cancer. We don’t want iron free-floating as it stokes latent bacteria in our bodies.
In fact, many plant foods are rich in iron, and pairing them with vitamin C-rich foods increases absorption.
Vegan-friendly iron sources:
- Lentils and legumes
- Spinach, kale, and other dark leafy greens
- Pumpkin seeds, hemp seeds
- Quinoa and fortified cereals
Pro tip: Add citrus or bell peppers to your meals for a vitamin C boost that helps iron absorb better.
- Vitamin B12
Okay, this one is tricky. B12 is made by bacteria, not animals. While it’s true that animal products contain it (because animals are often supplemented), it’s just as effective – and more ethical – to go straight to the source and take a reliable B12 supplement.
You can also find B12 in:
- Fortified plant milks
- Nutritional yeast
- Some breakfast cereals
According to the CDC, 6% of people under 60 are B12 deficient – but only 2% of Americans are vegan. That means B12 deficiency isn’t a vegan issue. It’s a widespread one.
- Calcium
No, you don’t need dairy for strong bones. In fact we eat too much high fat dairy in the United States and Western Europe and our bones still break! Plus the fat injures our arteries. So no bargain there.
Let’s turn to the many plant foods that are our true and best source of absorbable calcium – plus they come with extra fiber and antioxidants (which dairy lacks).
Calcium-rich vegan foods:
- Tofu (especially if made with calcium sulfate)
- Broccoli, bok choy, kale
- Almonds, tahini
- Chia seeds and figs
And again, Boon Broth to the rescue – it contains seaplant-based absorbable calcium!
- Omega-3s
Omega-3 fatty acids are essential for brain and heart health. The good news is, you don’t need fish to get them, plants have omega-3’s and our body is very good at converting exactly what we need.
Plant-based omega-3 sources:
- Green vegetables
- Chia seeds
- Flaxseeds
- Walnuts
- Hemp seeds
So what’s the bottom line?
A variety of greens, rice, beans, pasta, potatoes, vegetables and fruits gives you everything you need. And when you need a little help getting started, that’s exactly what we’re here for.
The 14-Day Boon Gut + Skin Reset is a simple, done-for-you way to feel your best, inside and out. It includes:
- A complete guide with meal plans and FAQs
- Delicious plant-based recipes that are easy to follow
- Boon Broth, packed with 72 trace minerals, calcium, and protein
- Boon Collagen Reviver, rich in carotenoids (like astaxanthin) that help your body naturally build collagen and protect your skin
You don’t have to guess. You don’t have to stress. You just follow the plan, feel the glow, and see what plant-based power can really do.
Ready to start? Learn more about the Reset here.
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