Consume at least 300 grams of fruit and at least 200 grams of vegetables daily, plus 2-3 servings of green leafy vegetables.
Supplement this with a maximum of 1 tsp dried seaweed per day such as dulse, Irish moss, sea lettuce or wakame or one sheet of nori.
Green leafy vegetables such as kale, bok choy and broccoli also play an important role in a healthy plant-based diet, as they are a good source of calcium. The calcium absorption from kale, bok choy and broccoli is 1.5 to 2 times higher than from cow’s milk. Other nutritious green vegetables include arugula, Brussels sprouts, white cabbage and herbs such as parsley, coriander, basil, thyme and oregano.
In addition, make sure that you eat something orange every day. Orange fruits and vegetables, as well as dark leafy greens, are important sources of beta-carotene, which is a precursor for vitamin A. Vitamin A is important for good vision, healthy hair and nails, and a strong immune system.
If you don’t consume enough iodized bread and don’t use iodized salt, seaweed offers a solution as a healthy source of iodine. Keep in mind that the amount of iodine can fluctuate, with some species (like kelp) being extremely high in iodine per serving. It is therefore recommended to avoid seaweeds which are extremely high in iodine and to use small portions of seaweed. You can take iodine through a teaspoon of dried seaweed, a nori sheet or take an iodine supplement of 150 mcg daily.