Is a Plant-Based Diet Healthy?

Yes. A well-planned plant-based diet is nutritionally complete and suitable for children, adults, pregnant women, and elders. Scientific evidence shows that plant-based diets can help prevent and manage:

Heart disease

Type 2 diabetes

High blood pressure

Certain cancers

Obesity

Key Nutrients Explained Simply

Protein
Found in beans, cowpeas, soya, groundnuts, peas, lentils, seeds, and whole grains.

Iron
Found in leafy greens, beans, seeds, and whole grains. Absorption improves when eaten with vitamin C (e.g., fruits).

Calcium
Available in leafy greens, beans, sesame seeds, fortified plant milks, and soya products.
Vitamin B12
Not naturally found in plants; obtained through fortified foods or supplements.

***Affordable Local Plant Foods in Zambia***

Maize, millet, sorghum

Beans, cowpeas, soya

Sweet potatoes, cassava

Groundnuts

Vegetables (rape, pumpkin leaves, okra)

Fruits (bananas, mangoes, oranges)

Plant-based eating is accessible, affordable, and practical.