Vegan Sources of Vitamins and Minerals

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Calcium

Broccoli, green leafy vegetables (such as kale, bok choy, collard and turnip greens), tofu, blackstrap molasses, chickpeas, many beans, sesame seeds, sunflower seeds, almonds, flax seeds, brazil nuts, dried figs, dried fruit.

Iron

Green leafy vegetables & sea vegetables, legumes/beans, nuts & seeds, blackstrap molasses, dried fruits, watermelon, prune juice, spinach, cereals, whole grains.

Magnesium

Brown rice, cooked spinach, beans/legumes, almonds/nuts, dried figs, broccoli, cooked oatmeal, wheat germ/bran, whole grains, green leafy vegetables, bananas, peanuts.

Phosphorus

Pinto beans, cereal grains, almonds, nuts, dried beans, peas, lentils, peanuts, brown rice, avocados, spinach, many vegetables, yeast.

Potassium

Raisins, bananas, raw and cooked spinach, potatoes, baked sweet potatoes, winter squash, raw cauliflower, avocados, kiwifruit, dried fruits, tomatoes, oranges, grapefruit, strawberries, honeydew melon, cantaloupe, dried apricots.

Zinc

Pumpkin seeds, whole grains/cereals, legumes, lentils, peas, soy foods, nuts, sunflower seeds, wheat germ, yeast, garbanzo beans, raw collard greens, spinach, corn.

Selenium

Brazil nuts, whole grains, kidney beans (depending on the soil they are grown in), yeast.

Manganese

Brown rice & whole grains, cereals, cooked oatmeal, wheat germ, nuts, seeds, legumes, cooked spinach & kale, black beans, almonds, avocados, pineapples, strawberries.

Molybdenum

Beans, breads, cereals, cooked spinach, strawberries.

Pantothenic Acid

Whole grain cereals, legumes, mushrooms, peanuts, soybeans, avocados, sunflower seeds, bananas, oranges, cooked collard greens, baked potato, broccoli.

Chromium

Whole grains, nuts, broccoli, apples, peanuts, cooked spinach, mushrooms.

Biotin 

Cereals & whole grains, breads, yeast, almonds, peanuts, molasses, legumes.

Copper

Nuts and seeds, whole grains, dried beans, mushrooms.

Folic Acid

Legumes, lentils, oranges, whole grains, asparagus, spinach, romaine lettuce.

Iodine

Iodine-rich sea vegetables, kelp, vegetables grown in iodine-rich soil.

Vitamin A

Carrots, winter squashes (acorn and butternut), sweet potatoes, cantaloupe, apricots, spinach, kale, turnip greens, broccoli, red bell peppers and other greens.

Vitamin B1 (Thiamin)

Brown rice & whole grains, bread, pasta, oatmeal, brewers and nutritional yeast, legumes, cereals, sunflower seeds, nuts, watermelon, raw wheat germ.

Riboflavin

Yeast, beans, cereals, whole grains, spinach, broccoli, wheat germ, mushrooms.

Vitamin B3 (Niacin)

Legumes, brown rice, green vegetables, potatoes, tomatoes, broccoli.

Vitamin B6

Whole grains, peanuts, nuts/legumes, soybeans, walnuts, bananas, watermelon

Vitamin C

Bell peppers, broccoli, tomatoes, strawberries, oranges/orange juice, grapefruit, tomatoes, brussels sprouts, cabbage, collard greens, turnip greens, spinach, potatoes, melon, berries, papayas, romaine lettuce, watercress.

Vitamin D

The most significant supply of Vitamin D comes from sunlight exposure on the skin. Vitamin D-2 supplements are available, as well as Vitamin D fortified plant milks & cereals. Fortified vegan products contain Vitamin D-2 (ergocalciferol) as opposed to animal-derived Vitamin D-3 (cholecalciferol).

Vitamin E

Safflower / vegetable oils, sunflower seeds, raw wheat germ, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinach.

Vitamin K

Green leafy vegetables, spinach, turnip greens, kale, parsley, brussels sprouts, broccoli, cauliflower, soybeans and soybean oil, cabbage, green tea, tomatoes.

Vitamin B12

B-12 fortified non-dairy milks and cereals.
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