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If you’ve come to Deliciously Ella to find recipes and inspiration for plant-based eating, chances are that you already know that what we eat has a huge impact on health and wellbeing. There is a vast body of scientific evidence demonstrating just how life-changing a balanced diet can be in terms of how we feel on a day-to-day basis (energy levels, mood, sleep, digestion, hormone balance) as well as on our overall physical and mental long-term health. A recent analysis of women in the UK found that 77% are deficient in iodine, which is necessary for thyroid function, hormone balance and energy. Iodine is found in seafood and dairy, so plant-based eaters can be at higher risk of deficiency. It’s day and night. The term plant-based was largely unheard of. Now, almost half the population is buying plant-based food products in supermarkets, and conversations around the impact of how we live on our health are part of the mainstream.
Saying this, topping up iodine levels is easy – seaweed, samphire, green beans, kale, spring greens, watercress, strawberries and potatoes with their skin on are all sources, with seaweed being especially rich in iodine. We need to get 140μg (micrograms) per day. Conclusion Selenium (brazil nuts, brown rice) is vital for thyroid function and the liver, and folate is needed for fertility, detoxification and hormone balance. The average adult requires 45g - 60g protein per day if they aren’t active. Those who are very active, do rigorous training programmes, are pregnant/breastfeeding, have specific health concerns or are elderly may require more. How to Go Plant-Based is not just filled with family-friendly recipes, it’s also a practical guide incorporating Ella’s own journey, alongside scientific research and data, plus insights and information from plant-based experts, including doctors and nutritionists. Ella debunks the common myths surrounding eating a plant-based diet, shares her experiences of cooking for her family and emphasises the importance of making a plant-based diet accessible to everyone – for health, wellbeing, and the planet. When it comes to saturated fats, a plant-based diet is naturally lower in these which is better for us, however getting modest intake is still recommended because research shows that they are supportive of immunity, energy and brain health. The foods that contain these fats also tend to contain other nutritious compounds such as fat-soluble vitamins (e.g. vitamins A, E, K), fibre and anti-oxidants.A lot of the traditional conversation around nutrition has focussed on what not to eat or ensuring that our calories-in don’t exceed calories-out. Much of this chatter has revolved around weight management, but whatever the motive, eating a ‘perfectly’ healthy diet all the time isn’t sustainable and doesn’t always make us healthier from a mental or physical perspective. Calcium is required structurally by the body for bones and teeth, but also keeps our blood at the right pH and is needed for muscle contractions. We tend to associate calcium-rich foods with dairy products, but plant-based foods contain equally good levels of calcium meaning it isn’t difficult for vegans to get enough, as long as you’re eating a variety of different foods.
These are two lesser-known nutrients that we should all be aware of. Around 90% of adults in the UK don’t reach the daily recommended levels of choline, and this is especially important for pregnant women as they require higher levels. Owing to its involvement in methylation reactions that help to support DNA formation, detoxification and fertility, choline is extremely important for our bodies. It’s also needed to keep the brain healthy and to support concentration, memory and mental agility. Disclaimer: Certain supplements are used for different reasons and a one-size-fits-all approach shouldn’t be adopted. In addition, pregnant women and anyone on medication should always consult a doctor before embarking on a new diet or supplement programme. As with all information on Deliciously Ella, this is no substitution for individual medical or nutritional advice. Relevant Links How to Go Plant-Based is not just filled with family-friendly recipes, it's also a practical guide incorporating Ella's own journey, alongside scientific research and data, plus insights and information from plant-based experts, including doctors and nutritionists. Ella debunks the common myths surrounding eating a plant-based diet, shares her experiences of cooking for her family and emphasises the importance of making a plant-based diet accessible to everyone - for health, wellbeing, and the planet. Iron requires vitamin C for absorption, so having vegetables or fruit alongside grains and nuts is recommended and it’s worth noting that tea and coffee can reduce absorption of iron, so leaving space between these drinks and meals can help.The one type of fat that we should be avoiding where possible is trans-fat (or ‘hydrogenated’ fat). This tends to be ultra-processed or heated to a very high temperature and is often found in ready meals, shop-bought cakes, pastries and deep-fried foods. These have been shown to contribute to inflammation, low mood, cardiovascular diseases and maybe detrimental to long-term brain health. The founder of Deliciously Ella, 31, on plant-based food and moving in with her now husband a week after dating. How did your new book, How To Go Plant-Based, come about?
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