Thinking about going plant-based—or optimizing what you’re already doing? In this vpod.ai deep dive, we separate hype from habits and show how to thrive on a vegan diet with science-backed strategies and real-world tips.

What’s inside:

• Health upsides: Lower risks tied to type 2 diabetes, heart disease, and some cancers—plus better blood pressure, cholesterol, and insulin sensitivity.
• Planet impact: Drastically smaller footprint—less land, water use, and emissions—versus meat-heavy diets.
• The 7 nutrient priorities: B12, iron, calcium, vitamin D, iodine, zinc, omega-3s—and how to cover them.
• Fortify & supplement smart:
  • B12: ~25 mcg/day or 3 servings of fortified foods
  • Vitamin D: ~10 mcg/day (seasonal/sunlight dependent)
  • Iodine: ~140 mcg/day
• Bone health without dairy: Calcium-set tofu, fortified plant milks, low-oxalate greens; remember vitamin D for absorption.
• Iron, absorbed better: Pair legumes/greens with vitamin C; cook in cast iron; keep tea/coffee away from meals.
• Omega-3s the vegan way: Daily ALA (flax/chia/hemp/walnuts) + consider microalgae EPA/DHA (~250 mg/day).
• Protein made easy: Aim 20–30g per meal with tofu, tempeh, beans, lentils, seitan, nuts/seeds.
• A simple day on a plate: Fortified oats + chia/walnuts; lentil-veg soup; tofu stir-fry with brown rice—balanced, satisfying, and nutrient-complete.