A well-planned plant-based diet can support your health, the environment, and even your grocery budget — especially in Ireland. Scientific evidence links plant-focused eating to reduced risks of heart disease, type 2 diabetes, and certain cancers. But without planning, you may be at risk of nutrient deficiencies.
Here’s how to make your plant-based diet balanced, nutrient-rich, and sustainable.
Why Plant-Based Diets Are Beneficial
Diets rich in whole plant foods — such as fruit, vegetables, legumes, wholegrains, nuts, and seeds — are associated with:
- Lower rates of heart disease
- Reduced risk of type 2 diabetes
- Better gut health due to fibre and prebiotics
- Lower environmental impact
Key Nutrients to Prioritise
Vitamin B12
- Role: Brain function and nervous system health
- Sources: Not found naturally in plants — use fortified foods or supplements
Vitamin D
- Role: Bone and muscle health
- Challenge in Ireland: Not enough sunlight for much of the year
- Tip: It’s recommended that we all take a supplement between October and March
Calcium
- Role: Bone strength, heart and muscle function
- Sources: Fortified dairy alternatives, calcium-set tofu, beans, nuts
Iron
- Role: Healthy blood and oxygen transport
- Note: Plant-based iron is harder to absorb
- Tip: Pair with vitamin C-rich foods (broccoli, peppers, berries) and avoid tea/coffee at meals
Zinc
- Role: Wound healing, immunity
- Sources: Fortified cereals, wholegrains, legumes
Omega-3 Fatty Acids
- Role: Heart and brain health
- Sources: Walnuts, flaxseeds, soybeans, certain oils
- Tip: Consider algae-based EPA/DHA supplements
Iodine
- Role: Thyroid hormone production
- Sources: Iodised salt, seaweed (nori)
- Note: Irish soils are low in iodine, so supplementation may be necessary
Selenium
- Role: Antioxidant production and cell protection
Sources: Just two Brazil nuts per day can meet your needs
Protein on a Plant-Based Diet
Protein supports muscle, bone, and skin health.
Watch out for ultra-processed plant-based meat alternatives — they may be low in protein but high in salt and fat. Focus on:
- Beans and lentils
- Tofu and tempeh
- Nuts and seeds
- Fortified plant milks and dairy alternatives
Bottom Line
A plant-based diet can be a healthy choice in Ireland, but it must be well-planned to avoid nutritional deficiencies. Prioritise whole foods, include fortified products, supplement where necessary, and keep your meals varied for optimal health.
If you’d like expert guidance, you can speak directly to one of our CORU-registered dietitians — with no GP referral or waiting list — for a personalised plan that ensures your plant-based diet meets all your nutritional needs. Book your online consultation today with Webdoctor Diet & Nutrition and start eating plant-based the healthy way.