Plant-based vitamin C: Expert tips to boost brain health, immunity, skin elasticity

A plant-based diet focuses primarily on consuming foods derived from plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts. (Image: Canva)

A plant-based diet focusses primarily on consuming foods derived from plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts. Unlike vegetarian or vegan diets, which strictly exclude animal products, a plant-based diet emphasises eating mostly plants but may include small amounts of animal-derived products occasionally. The diet is rich in fibre, vitamins, and minerals, and it is associated with numerous health benefits such as improved heart health, weight management, and reduced risk of chronic diseases like diabetes and hypertension.

This diet encourages whole, unprocessed foods, avoiding highly processed or refined products. Plant-based eating is also environmentally friendly, as it typically involves lower carbon footprints compared to animal-based diets. Popular variations include the Mediterranean diet, which focusses on plant foods with some fish and dairy, and the flexitarian diet, which allows for occasional meat consumption. A well-planned plant-based diet can meet all nutritional needs when balanced properly. Here are 10 strategies to make your plant-based diet more effective, according to Delhi-based nutritionist Niharica Rai.

Balance nutrient intake: Ensure you're consuming a variety of plant-based foods rich in essential nutrients like proteins, healthy fats, fibre, vitamins, and minerals. Include legumes, seeds, nuts, whole grains, fruits, and vegetables.

Focus on protein sources: Incorporate high-protein plant-based foods such as lentils, beans, chickpeas, quinoa, tofu, tempeh, and edamame to meet your daily protein needs.

Include vitamin B12 sources: Since plant-based diets lack natural sources of B12, which is essential for nerve function, consider fortified foods like plant milk and cereals, or take a B12 supplement.

Pay attention to iron and calcium: Include iron-rich foods like spinach, lentils, and fortified cereals. Pair them with vitamin C-rich foods (like citrus fruits) to improve absorption. For calcium, consume fortified plant-based milk, tofu, and leafy greens.

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Eat healthy fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. Omega-3 fatty acids are crucial, so include chia seeds, flaxseeds, and walnuts in your diet.

Watch out for processed foods: Avoid highly processed plant-based products like meat substitutes loaded with additives and preservatives. Focus on whole, minimally processed foods for better health benefits.

Stay hydrated: Eating a plant-based diet high in fibre requiresadequate hydration. Drink plenty of water throughout the day to aid digestion and overall health.

Plan your meals: Ensure your meals are well-balanced by planning. Batch cooking and prepping ingredients can help you stick to your plant-based goals while saving time and effort.

Supplement wisely: While most nutrients can be sourced from plants, some, like omega-3s and Vitamin D, may need supplements. Speak with a healthcare provider about necessary supplementation.

Listen to your body: Monitor how your body responds to your plant-based diet. Adjust portions, nutrient intake, or supplements as needed, and consult a nutritionist if you experience fatigue, deficiencies, or digestive issues.

With these strategies, you can optimise the health benefits and sustainability of your plant-based lifestyle.