• Will I get enough protein on a plant-based diet?

  Of course! Plants can create all the amino acids found in proteins, including the essential ones. Thanks to the bacteria in their roots, plants can synthesise organic molecules, i.e. amino acids, from the inorganic nitrogen present in the soil. It's not just high-protein plants such as pulses and their derivatives that contain protein. All the plant-based food groups contain it! Grains, nuts and seeds also make up the lion’s share of your daily protein intake. Don't worry about pairing plant fooFew readers

• And what about iron? Will I get enough of it?

  Contrary to popular belief, plants contain lots of iron! Iron is found in grains, green leafy vegetables, pulses, soy derivatives, nuts and seeds, in particular. Your daily Planter meal plan will contain all of these foods. It doesn't matter if the iron in plant-based foods is inorganic (non-heme) because our intestines automatically absorb more or less, depending on your needs. Organic (heme) iron in meat, on the other hand, is absorbed indiscriminately, whether you need it or not. So, a plantFew readers

• And what about omega-3 fatty acids?

  The only omega-3 fatty acid - alpha-linolenic acid (ALA) - defined as essential, is found in several plant-based foods. When consumed in sufficient quantities, ALA is converted by the body into EPA and DHA, i.e. the same omega-3 fatty acids found in fish oil. Plant foods rich in omega-3s are flaxseed oil, flaxseeds and chia seeds. Planter will remind you to eat them every day: you can enable (or disable) the notifications in the Profile section, if you want to.Few readers

• How many omega-3-rich foods should I eat to meet my daily requirement?

  A spoonful of flaxseed oil a day, or two spoonfuls of ground flaxseeds or chia seeds, provide you with the necessary daily intake. Don’t forget to grind the seeds, so the nutrients can be absorbed, otherwise they’ll pass directly through you. Try grinding up a decent amount and storing it in the refrigerator in an airtight container for up to 3 weeks. Warning: don’t use a blender to grind the seeds as it will overheat them and ruin the omega-3 fatty acids. A small hand-operated or electric coffeFew readers

• Will I have a zinc deficiency on a plant-based diet?

  A plant-based diet, like the one tailored for you by Planter, contains plenty of zinc. Grains, pulses, nuts and seeds, for example, are particularly rich in it. Planter's recipes often include nutritional yeast for added flavour which also has a high zinc content.Few readers

• Will I get enough calcium in a plant-based diet?

  Of course. Calcium isn’t produced by animals – it’s a mineral found in the soil and concentrated in certain plant foods, in particular. Plant-based foods naturally rich in calcium are almonds, sesame, soy and its derivatives, most dark green leafy vegetables and others like broccoli and cauliflower. Plant-based milk and yoghurts are also often fortified with calcium, and contain as much calcium as their dairy counterparts. Check the labels when you buy them! Just make sure you consume plant-baseFew readers

• And what about iodine?

  Iodine helps keep the all-important thyroid gland, found in your neck, healthy which controls a number of key functions in your body. Iodine deficiency is so commonplace in many countries that, regardless of your diet, the Ministry of Health recommends the use of iodised salt. This means that the normal amount of salt (don’t exaggerate!) typically used in cooking automatically guarantees that you meet your required iodine intake. Just make sure that the salt you buy is marked "iodised salt".Few readers