Plant-forward diets can be incredibly nourishing — rich in fibre, antioxidants, and natural energy — but they also require a little awareness when it comes to minerals. Nutrients like magnesium, iron, zinc, and calcium are essential for strength, mood, hormone balance, and long-term health.
The good news? With a few simple habits, it’s easy to maintain strong mineral levels while enjoying a mostly plant-based way of eating.
Here’s how to keep your body supported every day.
Prioritise Magnesium-Rich Foods
Magnesium supports mood, muscle relaxation, and steady energy.
Great plant sources include:
- Spinach
- Swiss chard
- Pumpkin seeds
- Almonds
- Black beans
- Avocado
If evenings feel tense or sleep feels light, a clean supplement like LiveGood Magnesium Complex can offer extra support.
Boost Iron Absorption the Smart Way
Plant-based iron is powerful, but pairing it with vitamin C increases absorption dramatically.
Iron-rich plants:
- Lentils
- Chickpeas
- Beans
- Kale
- Spinach
- Tofu
Pair them with:
- Lemon
- Citrus
- Berries
- Peppers
- Tomatoes
A small squeeze of lemon over a meal can make a big difference.
Don’t Forget Calcium (It’s Not Just Dairy)
Calcium supports bones, teeth, and muscle function.
Plant sources include:
- Broccoli
- Kale
- Almonds
- Tahini
- Fortified plant milks
Vitamin D3 helps your body absorb calcium, so many people find daily LiveGood D3-K2 helpful for consistent support.
Add Zinc Through Everyday Foods
Zinc supports immunity, skin, and hormone balance.
Plant-friendly sources:
- Chickpeas
- Pumpkin seeds
- Cashews
- Quinoa
Even small servings help you meet your daily needs.
Keep Variety at the Center
A colorful plate is a mineral-rich plate.
Try mixing:
- Beans with greens
- Nuts with fruit
- Whole grains with seeds
- Smoothies with fortified plant milks
Simple combinations help keep your mineral levels steady without ever feeling complicated.
⭐ Plant-Focused Meals You Love
A plant-forward diet can easily support excellent mineral balance with a little awareness and variety. By choosing nutrient-rich foods and adding gentle supplements when needed, you can enjoy steady energy, stronger bones, calmer evenings, and long-term wellbeing — all while eating the plant-focused meals you love.
