Vegan nutrients ENGLISH

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Vegan nutrientsWhether a food is a good source of a certain nutrient depends on several factors: how much it contains, how

well it is absorbed, and how much you will eat of the food. So this list is a general reference. As a vegan you

do not need to know all these nutrients. But we recommend that all vegans have a look at

Dr.Michael Greger's recommendations.

Protein- Combining proteins is not necessary, but could be useful when you're trying to build up muscle

mass.

- Include protein rich foods several times daily in a well balanced diet.

- Fruit contains very little protein and oils contain no protein at all.

Legumes

Tofu, tempeh and other soy products like soy burgers, TVP, soy chunks etc.

Beans

Green peas

Chickpeas/garbanzosLentils

Bean sprouts (e.g. mung bean sprouts)

Other legumes

Grains

Quinoa

Seitan (Gluten)

Other grains (especially whole grains) in combination with legumes

Nuts and seeds

More nutrients can be absorbed from ground nuts or nut butters.

Peanuts and peanut butter

Tahini (sesame seed paste)

other nut butters

Almonds

Hazelnuts

Cashews

Brazil nuts

Walnuts

Pecan nutsMacadamia nuts

Sunflower seeds

Pumpkin seeds

Pistachios

Hemp seeds

Sesame seeds

Protein powders (for athletes)

Soy protein

Rice proteinPea protein

Hemp protein



Fats

Omega 3 fatty acids (short chain)

Ground linseeds (flaxseeds) or linseed oil (flax oil)

Walnuts

Rapeseed oil (canola oil)

Hempseeds or hempseed oil

Ground chia seeds

Omega 3 fatty acids (long chain)

Vegan DHAIEPA supplements (algae or yeast derived)

Olives and olive oil

Avocados

Durian

Nuts and seeds

Tofu

High in saturated fats (Eat in moderation.)Coconuts and coconut oil

Palm oil

Cocoa butter (in chocolate)

Buy oils that are cold pressed (extra virgin) and come in dark bottles.

Carbohydrates

Grains (at least some whole grains)

BreadPasta

Rice

Oatmeal

Cereal/muesli

Millet

Buckwheat

Quinoa

Corn

Bulgur

Couscous

Amaranth

Legumes

Beans, lentils etc.

Starchy vegetables

Potatoes

Sweet potatoes

Plantains

Pumpkin

Manioc/cassava root



Vitamin A (in the form of carotenoids)Carrots and carrot juice

Spinach

Kale

Green leafy vegetables

Watercress

Sweet potatoes

Butternut squash

Pumpkin

Tomatoes

Yellow and red bell peppers

Mangos

Dried apricots

Cantaloupe

B-vitamins (except B12)Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Biotin (B7), Folic acid

(B9)

Green leafy vegetables

Wheat germ

Brewer's yeast

Whole grains

Bean sprouts

Bananas

Avocados

Nuts

Mushrooms

CurrantsYeast flakes

Yeast extract

Vitamin B12- Only B12-fortified foods and B12-supplements are reliable sources for vegans.

- Many people find it's easiest to take a weekly supplement of 2,OOO-2,500mcg.

- B12-supplements are available as capsules, chewable tablets, drops, or sprays.

- Vitamin B12 is produced by bacteria and in our modern hygienic environment sufficient quantities

of B12 are not present on unfortified plant foods.

Vitamin 812: Are You Getting It? (Jack Norris, RO)

Vitamin CGreen leafy vegetables

Broccoli

White or red cabbage

Green bell peppers

Parsley

Potatoes

Green peas

OrangesBlack currants

Kiwis



Vitamin D- The body can make its own vitamin D with sufficient exposure to sunshine. However this is only

possible when the sun's rays are at a certain angle (Le. in many parts of the world not during the

winter).

- Smog and using sun block also inhibit the synthesis of vitamin D.

- Vitamin D3 is usually not vegan (even though vegan D3 does exist), vitamin D2 is vegan.

- Dark skinned as well as older people need more sun exposure to make sufficient vitamin D.

- VEG1 contains vitamin D2.

Please see Dr. Michael Greger's recommendations for more information.

Vitamin EOlive oil

Avocados

Bell peppers

Tomatoes

Wheat germ

Tahini (sesame seed paste)

Nuts and seeds

Vitamin KGreen leafy vegetables

Kale

Spinach

Swiss chard

Seaweed (Nori, Wakame, Dulse)

Broccoli

Lentils

Green peasCollard greens/spring greens



Iron- Women need more iron than men.

- Iron absorption is increase if you consume vitamin C rich foods at the same meal.

- Iron absorption is decreased if you consume calcium supplements, tea, or coffee at the same time.

Soy products

Chickpeas/garbanzos

Pinto beans

Lentils

Baked Beans (haricot/navy beans)

Green peas

Other legumes

Fortified cereal

Millet

Wheat germ

Whole grains

Cornmeal

Oatmeal

Pumpkin seedsSunflower seeds

Almonds

Walnuts

Other nuts and seeds

Spinach

Beet greens

Parsley

Dandelion greens

Broccoli

Collard GreensKale

Swiss chard

Sweet potatoes

String beans

Prunes

Dates

Dried apricots

Dried peaches

Raisins

Strawberries

Raisins

Figs

Watermelon

Molasses

Please see Dr. Michael Greger's recommendations for more information.



Calcium- The ideal source is green leafy vegetables.

- A more realistic source for many vegans are fortified soy milk and other fortified foods.

- You must consume at least 600mg of calcium per day, but better aim for 1,OOOmgper day.

Green leafy vegetables (except spinach, Swiss chard and beet greens)

Broccoli

Kale

Collard greens/spring greens

Parsley

Watercress

Bok Choy

Dandelion greens

Calcium-set tofu

Calcium-fortified soy milk (shake before use as the calcium settles to the bottom)

Calcium-fortified juices

Other calcium-fortified foods and calcium supplements

Tahini

AlmondsBrazil nuts

Figs

Oranges

Texturized vegetable protein (TVP)

Baked beans (haricot/navy beans)

Bread

ZincMen might need more zinc than women.

Pumpkin seeds

Tahini and sesame seeds

Almonds

Tofu

Tempeh

Chickpeas/garbanzos

Navy beans/haricot beans

Kidney beans

Lentils

Walnuts

Pistachios

Pecan nuts

Peanuts and peanut butter

Sunflower seeds

Corn

Green peas

Oatmeal

Cashews

Chia seeds

Whole grains

Brown riceWheat germ



Iodine- Iodine content in vegetables depends on the iodine content of the soil. Food grown near the ocean

tends to be higher in iodine.

- The seaweed kelp contains too much iodine.

Iodized salt (not sea salt - Only with iodine fortified salt is a good source.)

Seaweed (Hiziki/Hijiki contains too much arsenic.)

Supplements (VEG1 contains iodine.)

MagnesiumGreen leafy vegetables

Broccoli

Soy products

Cashews

Almonds

Whole grains

Wheat germ

Bananas

PrunesCocoa powder

SeleniumBrazil nuts

Supplements (VEG1 contains selenium.)

CholineSoy milk

Tofu

Haricot/navy beansPeanuts and peanut butter

Cereal

Whole-grain bread

Bananas

Raisins

Oranges

Broccoli

Potatoes

FiberAll whole plant foods contain fiber. Oils contain no fiber. Juices, white flour and white sugar contain

little fiber.

For more in-depth information please visit:

www.veganhealth.org

www.nutritionfacts.org

www.theveganrd.com

EHTEEGAHAwww.fuentevegana.com

http://www.veganhealth.org/

http://www.nutritionfacts.org/

http://www.theveganrd.com/

http://www.fuentevegana.com/

http://www.fuentevegana.com/

http://www.theveganrd.com/

http://www.nutritionfacts.org/

http://www.veganhealth.org/

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Vegan nutrients ENGLISH