Healthy Plant-Based Diet: How It Fuels the Body and Prevents Nutrient Deficiency

In recent years, the plant-based diet has become one of the most popular eating patterns worldwide, driven by growing health and environmental awareness. Recent scientific studies indicate that a well-planned plant-based diet can provide the body with energy and essential nutrients, while reducing the risk of heart disease, diabetes, and certain types of cancer.

Energy in a plant-based diet mainly comes from complex carbohydrates and healthy fats such as whole grains like oats and brown rice, legumes such as lentils and chickpeas, and nuts and seeds. Research confirms that this dietary pattern does not negatively affect physical performance and may even improve muscle endurance and blood circulation.

However, studies warn that an unplanned plant-based diet may lead to deficiencies in important nutrients such as vitamin B12, iron, zinc, and omega-3 fatty acids. Vitamin B12, in particular, is difficult to obtain from plant sources, so researchers recommend fortified foods or dietary supplements.

Although iron is present in plant foods like lentils and spinach, its absorption is lower compared to animal sources. This can be improved by consuming vitamin C–rich foods such as lemon and bell peppers and avoiding tea and coffee immediately after meals.

Research also warns about misleading “healthy” or “plant-based” product labels, as many of these items may contain hidden sugars or high levels of saturated fats. Experts advise carefully reading ingredient lists and nutrition facts, checking fiber content, sodium levels, fat types, and ensuring the presence of fortified nutrients such as vitamin B12, calcium, and vitamin D.

Experts agree that a balanced plant-based diet can be a safe and healthy choice, provided it is well planned and nutritionally monitored.