The plant-based diet in Australia has exploded in popularity over the last few years, with more Aussies choosing to reduce or completely eliminate animal products for health, environmental, or ethical reasons. But while this shift is a positive one, it’s essential to make sure your meals still provide all the nutrients your body needs. Missing out on certain vitamins and minerals can lead to fatigue, poor immunity, and nutrient deficiencies. Here’s a guide to the 10 most important nutrients for Australians on a plant-based diet — and how to get them from everyday foods.
1. Protein – The Building Block Nutrient
Protein is vital for muscle repair, immune health, and hormone balance. Plant eaters can easily meet their protein requirements through foods like lentils, beans, tofu, tempeh, quinoa, nuts, and seeds. Aim for at least 1.0–1.2g of protein per kilogram of body weight per day. Try combining rice with beans or hummus with wholegrain pita to ensure a full amino acid profile.
2. Iron – For Energy and Focus
Iron helps transport oxygen through your blood, preventing tiredness and brain fog. While plant-based (non-heme) iron isn’t absorbed as easily as animal sources, you can boost absorption by pairing it with vitamin C-rich foods. Great options for iron in a vegan diet include spinach, lentils, chickpeas, tofu, pumpkin seeds, and fortified cereals. Squeeze some lemon juice on top of salads for an added absorption boost.
3. Vitamin B12 – The Critical Nerve Protector
Vitamin B12 deficiency is common among vegans since it’s mainly found in animal products. This vitamin supports nerve function and red blood cell formation. Plant-based eaters should include fortified foods like nutritional yeast, plant-based milks, and breakfast cereals. Many Australians also take a Bioceuticals B12 spray or tablet supplement to maintain healthy levels.
4. Calcium – Strong Bones and Teeth
Calcium keeps bones strong and supports muscle function. Dairy-free Australians can get it from fortified almond or soy milk, tofu set with calcium, sesame seeds, and green leafy vegetables like kale or bok choy. Make sure to check the nutrition label — not all plant milks are fortified with calcium.
5. Omega-3 Fatty Acids – Brain and Heart Health
Omega-3s reduce inflammation and improve heart and brain health. Since fish isn’t part of a plant-based diet, the best sources are flaxseeds, chia seeds, walnuts, and hemp seeds. You can also find vegan omega-3 supplements made from algae oil — a direct plant-based source of DHA and EPA.
6. Zinc – Immunity and Wound Healing
Zinc deficiency can weaken the immune system and slow healing. Vegans can get zinc from legumes, pumpkin seeds, cashews, quinoa, and whole grains. Soaking or sprouting legumes can improve absorption and help the body better utilize plant-based zinc sources.
7. Iodine – For Thyroid Function
Iodine helps maintain a healthy metabolism by supporting thyroid hormone production. Since it’s mainly found in seafood and dairy, vegans should include iodized salt or seaweed (like nori and kelp) in their diet. However, avoid excessive seaweed intake, as too much iodine can cause thyroid issues.
8. Vitamin D – Sunshine and Strong Bones
Australians are lucky to have plenty of sunshine, but vitamin D deficiency is still common, especially during winter. Vitamin D supports bone strength, immune function, and mood regulation. Spend 10–15 minutes outdoors daily and consider fortified foods or a vegan-friendly D3 supplement if sun exposure is limited.
9. Selenium – Powerful Antioxidant Support
Selenium plays an important role in thyroid function and immune health. Just one or two Brazil nuts per day can provide your entire daily requirement. Other plant sources include sunflower seeds, mushrooms, and whole grains. Aim for moderation since too much selenium can be harmful.
10. Vitamin A – Vision and Immune Health
Plant foods don’t contain direct vitamin A (retinol), but they do offer beta-carotene, which your body converts into vitamin A. Carrots, sweet potatoes, pumpkins, and dark leafy greens are excellent sources. Pairing them with a small amount of healthy fat (like olive oil) improves absorption significantly.
Plant-Based Diet Checklist for Australians
| Nutrient | Best Plant Sources | Supplement Needed? |
|---|---|---|
| Protein | Lentils, tofu, quinoa, tempeh | No (food-based) |
| Iron | Spinach, chickpeas, pumpkin seeds | No, if intake balanced |
| Vitamin B12 | Fortified foods, nutritional yeast | Yes |
| Calcium | Fortified soy milk, kale, tofu | Optional |
| Omega-3 | Chia seeds, flaxseeds, walnuts | Optional (algae oil) |
| Zinc | Legumes, whole grains | No |
| Iodine | Seaweed, iodized salt | Optional |
| Vitamin D | Sunlight, fortified foods | Sometimes |
| Selenium | Brazil nuts, mushrooms | No |
| Vitamin A | Carrots, pumpkin, spinach | No |
Final Thoughts – Balance Is Everything
The plant-based diet in Australia can be both delicious and nutritionally complete if done right. Focus on variety, whole foods, and fortified options to meet your daily nutrient needs. Don’t hesitate to check with an Accredited Practising Dietitian if you’re unsure about your intake — they can help personalize your plan for energy, immunity, and long-term health. Remember, going plant-based isn’t about restriction — it’s about nourishment and balance for both you and the planet.
1. Do I need supplements on a plant-based diet?
Only for nutrients like Vitamin B12 and possibly Vitamin D — most others can be met through balanced eating.
2. Can children follow a plant-based diet safely?
Yes, with professional guidance to ensure they meet all growth and energy needs.
3. How can I increase protein without meat?
Include lentils, tofu, tempeh, edamame, and mixed nuts daily for a strong protein boost.
4. Is a plant-based diet expensive in Australia?
No — it can actually be cheaper when focusing on local produce, legumes, and grains.
