Plant-based nutrition: more than a lifestyle trend
A growing number of people in Austria are choosing to give up animal-based foods entirely or in part. The motivations vary: ethical considerations, ecological responsibility or health-related aspects. Studies suggest that a balanced vegetarian or vegan diet may be associated with a lower risk of certain lifestyle-related conditions such as high blood pressure, type 2 diabetes or cardiovascular disease.
At the same time, anyone avoiding animal products should think carefully about where their nutrients come from. Not every nutrient is equally easy to obtain from plant sources. Medical guidance can help to identify any gaps in supply at an early stage and to address them in an individually appropriate way.
Vegetarian, vegan, flexitarian – a brief overview
- Vegetarian: avoidance of meat and fish; dairy products and eggs are permitted.
- Vegan: avoidance of all animal-based foods, including milk, eggs and honey.
- Flexitarian: predominantly plant-based, with occasional animal products.
- Pescatarian: plant-based plus fish and seafood.
The stricter the dietary pattern, the more important it becomes to choose foods consciously and, where appropriate, to supplement specific nutrients in a targeted way.
Vegan nutrition and nutrients: what to pay particular attention to
A purely plant-based diet involves some nutrients that are considered critical. This does not mean that a deficiency will automatically occur – but it does mean that these values should be checked regularly.
Vitamin B12 on a vegan diet: the most important point
Vitamin B12 (cobalamin) is found in meaningful amounts almost exclusively in animal-based foods. The body needs it, among other things, for the formation of red blood cells, the functioning of the nervous system and cellular metabolism. A long-term deficiency may contribute to anaemia as well as neurological symptoms such as difficulty concentrating, tingling in the hands and feet or fatigue.
Important to know:
- On a vegan diet, supplementation with vitamin B12 is generally necessary.
- Even on a strict vegetarian diet, requirements cannot always be reliably met.
- A check of vitamin B12 status (including holotranscobalamin and methylmalonic acid) as part of a medical examination can be useful.
Iron
Iron is important for, among other things, the transport of oxygen in the blood. Plant-based iron (non-haem iron) is absorbed less efficiently by the body than iron from animal sources.
Tips for improving absorption:
- Plan iron-rich foods such as pulses, wholegrain products, oats, pumpkin seeds or green leafy vegetables into your meals.
- Combine meals with foods containing vitamin C (e.g. peppers, citrus fruits).
- Avoid drinking coffee and black tea directly with iron-rich meals, as they can inhibit absorption.
Women of childbearing age, pregnant women and female athletes should have their iron status checked regularly.
Omega-3 fatty acids
The long-chain omega-3 fatty acids EPA and DHA are found primarily in oily sea fish. Plant-based sources such as linseed oil, walnuts or chia seeds supply alpha-linolenic acid (ALA), which the body can convert into EPA and DHA only to a limited extent.
It may be advisable to:
- Regularly consume linseed oil, rapeseed oil, walnuts or chia and hemp seeds.
- Consider taking an algae-based omega-3 supplement when following a vegan diet.
Other critical nutrients
- Iodine: iodised table salt and, where appropriate, moderate amounts of seaweed can contribute to supply.
- Calcium: calcium-rich mineral waters, green vegetables (broccoli, kale), sesame, almonds and fortified plant-based drinks are helpful sources.
- Vitamin D: formed primarily through sunlight; during the winter months, supplementation – regardless of diet – may be useful.
- Zinc: found in wholegrain products, pulses, nuts and seeds.
- Protein: easily covered through pulses, tofu, tempeh, seitan, nuts and wholegrain products, particularly when different sources are combined.
When a vegetarian diet particularly benefits from medical guidance
A vegetarian or vegan diet can in principle be followed in any phase of life – however, there are situations in which closer medical guidance is advisable:
- Pregnancy and breastfeeding: increased need for iron, iodine, vitamin B12, DHA and folic acid.
- Infants, children and adolescents: growth and development require particularly careful nutrient planning.
- Athletes: higher energy and protein requirements, often also more iron.
- Older people: often reduced ability to absorb vitamin B12.
- Chronic conditions: such as thyroid disorders, gastrointestinal conditions or anaemia.
In these cases, an appointment with a doctor can help to assess individual risks and derive suitable recommendations.
Vegetarian diet and your doctor: how medical guidance can help
Medical support for a plant-based diet typically includes:
- A detailed consultation about eating habits, lifestyle and health goals.
- Laboratory tests, for example for vitamin B12, iron (ferritin, transferrin saturation), vitamin D, zinc, iodine, thyroid values and a full blood count.
- Individual recommendations on food choices and, if necessary, on sensible supplementation.
- Follow-up checks to keep an eye on supply over the long term.
The aim is not to discourage a plant-based diet, but to make it as safe and health-promoting as possible.
Practical tips for everyday life
- Bring variety to the plate: pulses, wholegrain products, vegetables, fruit, nuts, seeds and high-quality plant oils form a good basis.
- Use highly processed meat alternatives only in moderation – they often contain a lot of salt and additives.
- Combine meals cleverly, for example pulses with grains for better protein quality.
- Ensure an adequate energy intake, especially for physically active people.
- Choose dietary supplements in a targeted way and after consulting a doctor, rather than combining them at random.
Conclusion
A vegetarian or vegan diet can be a sensible, health-conscious choice – provided it is planned in a balanced way. Particular attention should be paid to nutrients such as vitamin B12, iron, omega-3 fatty acids, iodine, calcium and vitamin D. Regular check-ups and individual advice help to identify possible gaps in supply at an early stage and to address them in a targeted way. In this way, you can eat plant-based while still ensuring a stable nutrient supply.
This article does not replace medical advice.