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. When chosen wisely carbs also bring with them fibre, vitamins (e.g. B vitamins) minerals (e.g. iron, calcium, magnesium) and antioxidants, all of which benefit our bodies in numerous ways. Despite the increasing number of people moving towards a plant-based diet, there are no clear, evidence-based mainstream books to help anyone looking to adopt this way of eating - either for themselves, or for their family. It can be overwhelming to switch to a plant-based diet, and you may have no idea where to start. Thankfully Ella Mills and her team at deliciously ella have done all the research for you. This book demystifies going plant-based, making it as easy, clear and delicious as possible, and features 100 new recipes to get you started on your plant-based journey. Rather than counting calories or thinking about what to take out, consider what can really benefit your health by adding it in, such as nutrients, fibre, colour, freshness, flavour and vibrancy. This positive approach also leads to a more balanced attitude towards eating, which in turn reduces restrictive eating patterns and ultimately lessens the chances of periodically falling off the wagon. 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 is a nutrient that becomes easily depleted in those that are stressed, drink alcohol, smoke or do a lot of long-haul air travel, and zinc is found in lower levels in plant-based foods, so it is important to make sure you give special attention to it to help discourage deficiencies, especially as it helps you process omega-3 properly in the body. Another important nutrient to consider is zinc, which is needed universally throughout the body, and is involved in over 300 reactions that keep immunity, mood, energy, hormones, skin and memory working properly.Despite the increasing number of people moving towards a plant-based diet, there are no clear, evidence-based mainstream books to help anyone looking to adopt this way of eating – either for themselves, or for their family. It can be overwhelming to switch to a plant-based diet, and you may have no idea where to start. Thankfully Ella Mills and her team at deliciously ella have done all the research for you. This book demystifies going plant-based, making it as easy, clear and delicious as possible, and features 100 new recipes to get you started on your plant-based journey. 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. 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 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? 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.

Selenium (brazil nuts, brown rice) is vital for thyroid function and the liver, and folate is needed for fertility, detoxification and hormone balance. Our bodies need some carbs to stay healthy. Eating enough of the right types of carbs each day keeps us energised, fuels our muscles, supports our gut and keeps us mentally sharp. This is because when carbs break down they provide the body with glucose, which is the main fuel source for all of our cells. Our brain in particular relies on glucose and it consumes around 400 calories worth per day. This is why when we cut carbs out, we can struggle with memory and concentration or feel crabby.Iron comes in two forms in our food: ‘haem’ iron is only found in animal sources and is easily absorbed, whereas non-haem iron is found in plant sources and isn’t absorbed as efficiently, so we need to be conscious of eating enough iron-rich foods to keep our levels high enough. That being said, it's a mineral that many people are deficient in no matter what diet they follow, so eating enough iron is something we all need to be conscious of.