5 Key Antioxidants a Typical Plant-Based Diet Often Lacks

You probably think switching to a vegan diet and piling your plate with colorful veggies is enough to protect your cells from the damage of aging, pollution, and stress. 

But here's something most people don't even know! 

Even your deep red strawberries, violet eggplants, and darkest broccoli can lack certain key antioxidants. And that matters! 

Your body needs a broad spectrum of antioxidants, both from plants and animals, to maintain healthy cellular function and vitality. 

Guess what happens when you miss out on these? Dull skin, weaker eyesight, constant tiredness, brain fog, and much more! 

Let's see what exactly you are missing as a vegan and a vegetarian, and if there's any way to fix the gaps without ditching your plant-powered lifestyle. 

The Relation Between Plant-Based Diet and Antioxidants 

Plant-Based Diet: What Is It? 

As the name suggests, a plant-based diet focuses primarily on foods from plants, including: 

It includes vegans, vegetarians, and even people consuming animal products (if they are emphasizing plant foods more). 

Generally, plant-rich diets provide vastly more antioxidants than animal-based ones. And that's even proven by science. However, it's the biggest myth to think! ALL ANTIOXIDANTS ARE EQUAL OR THE SAME. 

Antioxidants and Their Role in Your Body 

Antioxidants are compounds that combat cellular damage caused by environmental pollution, stress, or inflammation. There are probably 1000+ substances that act as antioxidants (some even your body produces on its own). 

However, different antioxidants protect different parts of your body. For example, while Vitamin C is good for skin glow, astaxanthin has a greater ability to penetrate across the blood-brain barrier and protect cognitive function. 

Simple words? A single source can never be enough for you. The diversity of your antioxidant sources, the better your cellular protection. 

Why Plant-Based Diets Lack Certain Antioxidants 

Therefore, eating your colorful fruits and vegetables will probably provide you with most of the antioxidants, but it's never a complete protection. 

Also Read: MIND Diet and Alzheimer's! What’s the connection? 

Antioxidants You Often Miss or Lack on a Plant-Based Diet 

Let's, without wasting another second, learn about the key antioxidants (or similar compounds) that are hard to absorb or are completely absent in your plant-based foods: 

Coenzyme Q10 (CoQ10) is one of the antioxidants that your body naturally produces. However, the use of certain medications, such as statins, and natural aging can deplete CoQ10 levels in the blood. 

 It plays a key role in: 

Why a Plant-Based Diet Isn’t Enough 

CoQ10 is present in trace amounts in certain plant foods like soy, peanuts, and broccoli. But you'd need pounds of them daily to meet your body's requirements. 

Pro Tip: Statin users and people over 40 often need more CoQ10. Therefore, regardless of diet, they must consider ubiquinol supplements. 

Read More: Why CoQ10 is Important for Women? 

Made up of amino acids, carnosine protects cells from oxidative stress. Do you know a surprising fact about carnosine? It protects against glycation (the reaction between free sugars and proteins), which accelerates aging. 

Why a Plant-Based Diet Isn’t Enough 

Carnosine isn't present in any plant. Human bodies naturally produce small amounts of carnosine, but production significantly declines with age. 

Taurine is an essential amino acid (and yes, a powerful antioxidant). The human body uses it for 

Why a Plant-Based Diet Isn’t Enough 

There's no direct plant source for taurine. Even in the human body, only healthy adults can produce enough taurine (which also declines with age and stress). 

Also Read: The Cortisol Detox Diet: How to Lower Stress Levels Naturally 

Retinol is the most bioactive form of Vitamin A that is crucial for: 

Why a Plant-Based Diet Isn’t Enough 

Plants only offer beta-carotene, which your body must convert to retinol, and not everyone does this efficiently (due to gut health or genetic factors). 

Science Behind: Some studies suggest conversion rates can be as low as 8–12:1 (meaning you need 8–12 units of beta-carotene to get 1 unit of retinol). 

Read More: The Fat-Soluble Vitamins: Vitamins A, D, E, & K 

Omega-3 fatty acids are essential fats that are crucial for: 

It primarily exists in three forms: 

Out of which EPA and DHA are bioactive, and our body can directly use them for vital functions. 

Why a Plant-Based Diet Isn’t Enough 

Plants (like flax or chia) only offer ALA, which your body poorly converts into EPA and DHA, often less than 5-10%. This often causes deficiency, which is why many vegans now use algae-based DHA supplements. 

Vitamin B12, aka Cobalamin, is technically not an antioxidant. But guess what? It acts as an ally by reducing homocysteine, which can damage cells (by causing oxidative stress). It also plays an important role in DNA synthesis and cognitive development. 

Why a Plant-Based Diet Isn’t Enough 

Plants don't produce sufficient Vitamin B12 (making it almost impossible for vegans). Vegetarians, on the other hand, may consider dairy, fortified foods, and supplements. 

Also Read: What Happens If You Don't Eat Enough Protein? 

What This Means for You 

Observe yourself and check if you, 

Also Read: Speeding up Your Metabolism: 9 Tips That Work like a Charm 

What if you check multiple boxes? Probably, your 'green and colorful' healthy diet isn't working at a deeper cellular level. Chances are high that you might be low on antioxidants. Further, these individuals are at higher risk than others: 

So, What Can You Do About It? 

Stuck in doubt that your plant-based diet is lacking any of the mentioned antioxidants? The best way to start is to consider a medical consultation. And wait, you don't need to ditch your plant-based diet. Instead, 

Add bioavailable antioxidant supplements and fortified food to your routine, including: 

Bottom Line 

See, it’s not just about having colorful plates, but complete nutrition. While a plant-based diet is rich in polyphenols and vitamins, it often lacks a few essentials. Beyond the antioxidants mentioned above, vegan diet also misses sufficient amount of: 

The good news is that you don’t have to switch your whole lifestyle. Just a smart addition of a well-formulated supplement and tweaking a food of your food choice, can make significant health difference. 

Disclaimer: This blog is for informational purposes only and does not provide medical advice. Always consult a healthcare professional before making changes to your diet or health routine. Individual results may vary. 

Frequently Asked Questions (FAQs) 

Q1. Are antioxidants only found in plant foods? 

No, antioxidants are found in both plants and animals. Each has a dedicated role in the human body and cellular functions. 

Q2. What is the difference between plant-based and animal-based antioxidants? 

Plant-based antioxidants are mainly phenolic compounds, vitamins, and carotenoids, while animal-based antioxidants are mainly whole proteins. 

Q3. Which is the most powerful plant-based antioxidant? 

Astaxanthin, is the most powerful plant-based antioxidant. It is 6000x more potent than Vitamin C and 550 times better than Vitamin E. 

Q4. What nutrients are missing in a plant-based diet? 

A plant-based diet often misses CoQ10, retinol, Vitamin B12, Heme iron, omega-3 fatty acids, and antioxidants like taurine and carnosine. 

Q5. What are the drawbacks of a plant-based diet? 

It can increase the risk of deficiencies in vitamins and minerals.  

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