This book is intended for people who follow a plant-based diet or who want to approach the transition in an informed way. A plant-based diet is beneficial for both health and the environment.

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It is for:

✓ Beginners who want to avoid typical mistakes from the start

✓ Advanced readers who want to better understand nutrients and bioavailability

✓ Readers who want to explore scientific content in a practical, easy-to-apply way

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With additional chapters on:​

• Critical nutrients (e.g., vitamin B12, iron, omega-3)

• Protein intake (requirements, protein quality, plant-based sources)

• Bioavailability (e.g., sprouting, soaking, cooking)

• Everyday planning (e.g., sports, pregnancy, highly processed foods)

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Table of Contents​

1. Introduction

2. Balanced Nutrition

3. Fundamentals of Food Processing

4. Nutrient Bioavailability

5. Antinutrients

6. Interactions with Medications

7. Proteins and Protein Quality

8. Critical Micronutrients in Plant-Based Nutrition

9. External Factors Affecting Micronutrients

10. Physical Decline and Nutrition

11. Effective Everyday Strategies

12. About the Author