How to Get Your Nutrients On a Plant-Based Diet

The human body requires essential nutrients to function properly, including carbohydrates, protein, fat, vitamins and minerals. Some of them we can make ourselves and some of them we must obtain from food. Many people wonder if you can get everything you need from food or if you need to take vitamins and supplements if you choose a vegan diet. Below we breakdown some of the best ways to obtain vital nutrients through food on a vegan or plant-based diet along with tips on what you can order from Cafe Gratitude.


It can be easy to get enough protein from plants without eating meat or using protein powders. Protein can be found in legumes which includes beans, peas, lentils, peanuts and soy. Whole grains, nuts, seeds and vegetables also contribute protein content.

Try our YO SOY MUCHO MEXICAN BOWL which contains black beans, guacamole, pico de gallo, chopped romaine, cashew nacho cheese, and spicy seed mix. With a choice of: brown rice, quinoa, or a mix.

Vitamin A

Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system and reproduction system. Vitamin A helps your heart, lungs, and other organs work properly as well. Vitamin A can be found in orange veggies and fruits such as cantaloupe, carrots and sweet potatoes and green veggies including kale, spinach and swiss chard. The body can convert carotenoids into vitamin A. Therefore we don’t need to eat vitamin A from animals in order to get enough vitamin A.

Try our I AM PURE ASIAN SHAVED KALE SALAD with avocado, cucumber, carrots, nori, toasted tamari almonds, garlic tahini dressing.

Vitamin C

Vitamin C is essential for collagen production and immune function. It is plentiful in fruits and vegetables. Vegans should have no issue getting enough vitamin C if they’re eating several servings of fruits and veggies daily.

For brunch try our I AM LIVELY BELGIAN OAT WAFFLE & BERRIES with blueberries, raspberries, strawberries, cashew whipped cream, strawberry raspberry reduction, maple syrup.

With whole plant foods you can get all the nutrients you need to live a happy, healthy plant-based lifestyle! The key to getting the most benefit from eating vegan or plant-based is to consume a variety of foods every day. If you’re struggling to find balance with nourishing plant foods and an eating pattern that allows you to go out, visit Cafe Gratitude today!