Adults need around 700mg calcium per day (menopausal women may need more). Great sources of plant-based calcium: cabbage, kale, bok choi, okra, broccoli and cauliflower, sesame seeds and tahini, fortified plant-based milk, almonds, edamame, tofu, flaxseeds, lentils, dried figs and prunes. 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. 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 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.

Ella with her seventh book How To Go Plant-based (Picture: Supplied) In 10 years you’ve started four businesses, have 40 products in seven countries, written seven books, had two kids, moved house and offices. How are you still standing?

Summary

Vitamin E is one of many anti-oxidants in the body that helps to keep our cells healthy, brightens our skin, slows brain ageing, supports detoxification and feeds our gut bacteria. B vitamins (beans, pulses, nuts, seeds) help the body make energy, synthesize our neurotransmitters such as serotonin and keep our hormones balanced. I love that this is no longer considered niche or unconventional and I’m able to share what we do – making simple, natural, plant-based food accessible and delicious – more widely. How do you explain the difference between “plant-based” and “vegan” diets? 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.

Broadly speaking there are two types of dietary fats - saturated and unsaturated. A plant-based diet containing nuts, seeds, avocado and olive oil tends to contain good levels of beneficial unsaturated fats, especially the omega-6 and omega-9 fatty acids. However, deficiency of omega-3 is more common since these are predominantly found in oily fish. It is important to keep the ratio of omega-3:6 balanced by including at least one daily source of omega-3, as below.

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? There has been a lot of fear around fat for decades, but our bodies need a constant supply of the right types of fat to stay healthy. Healthy fats work to support our mood, memory, hormone balance, immunity, cardiovascular health and joints, as well as helping to keep skin glowing and hair glossy, so we want a good amount of the right types of fat. We’ve published about 3,000 plant-based recipes through the various different Deliciously Ella platforms since I started the company, and these are five of my personal go-to’s. They’re simple, delicious, and perfect for busy weeks.”