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        There’s a lot of misinformation about vegans getting the nutrients they need. Here’s a list of the vital nutrients we need and where to get them. We’ll tackle protein and B12 first…

        Vegan sources of protein

        Protein doesn’t have to come from tofu. It’s also found in…

        • black beans
        • chickpeas
        • edamame
        • lentils
        • green peas
        • barley
        • almonds
        • pumpkin seeds
        • spirulina
        • chia seeds
        • hemp seeds
        • oats
        • teff
        • quinoa
        • kale
        • spinach
        • peanut butter
        • kidney beans
        • navy beans
        • adzuki beans
        • black and wild rice

        Vegan sources of B12

        B12 is an issue for vegans, but it’s ALSO an issue for meat eaters. B12 can be obtained by animal products as a second-hand source, but it is still not well absorbed by our bodies. The reason that we are all susceptible to B12 deficiency is that as a society we’ve created very unnatural living conditions and so it’s much harder for us now. There’s also a great misconception about how much we need. Someone on the average western diet stores about 2-5 milligrams of B12 – which is a 3-year reserve. B12 deficiencies are generally reported in people with overall malnutrition, not an average diet. So this is the one nutrient that should be supplemented (and seriously considered by meat eaters too) but it isn’t a big scare. The choice is to have an animal source that increases the risk of heart disease or a cholesterol-free vegan source.

        • Tempeh
        • Miso
        • Bio active B12 supplements
        • Fortified plant milk
        • Nutritional yeast (those cheesy flakes)

        Vegan sources of healthy fats

        • avocados
        • chia seeds
        • hemp seeds
        • raw nuts (avoid roasted or coated in salt/oil)
        • coconut meat
        • coconut butter
        • unsweetened coconut shreds
        • raw nut butters
        • raw sunflower seeds
        • raw pumpkin seeds
        • 100 percent cacao (unsweetened)
        • olives

        Vegan sources of complex carbs and fiber

        • whole grains
        • beans
        • legumes
        • vegetables
        • fruits
        • leafy greens
        • seaweed
        • nuts
        • seeds

        Vegan sources of vitamin A

        • all leafy greens
        • sweet potatoes
        • pumpkin
        • carrots
        • winter squash
        • wheatgrass
        • spirulina
        • chlorella
        • grapefruit
        • cantaloupe
        • red bell peppers
        • orange bell peppers
        • goji berries
        • green superfood powders (wheatgrass, chlorella, alfalfa grass and spirulina blends)

        Vegan sources of B Vitamins

        • seeds (all)
        • spirulina
        • almonds
        • cashews
        • berries
        • broccoli
        • leafy greens
        • bananas
        • oranges
        • sweet potatoes
        • kale
        • fennel
        • squash (all)
        • tomatoes
        • avocados
        • fortified coconut, almond, and soy milk
        • sprouted grain breads
        • fortified non-dairy yogurts
        • beans and legumes
        • fortified nutritional yeast
        • dried figs
        • dried dates

        Vegan sources of vitamin C

        • all leafy greens
        • all vegetables
        • all fruits
        • chestnuts
        • sauerkraut and kimchi
        • apple cider vinegar
        • cacao beans
        • green superfood powders
        • superfood berries (mulberries, goldenberries, goji berries, camu camu)

        Vegan sources of vitamin D

        • Mushrooms (all types)
        • Fortified vegan cereals (check labels)
        • Fortified vegan milks (check labels)
        • Vegan Meal Replacement Products With Added Vitamin D (check labels)

        Vegan sources of vitamin E

        • all nuts
        • all seeds
        • avocados
        • spinach
        • rice bran tocotrienols
        • wheat germ (contains 100 percent in just a tablespoon!)
        • whole grains
        • broccoli
        • mango
        • tomatoes
        • kiwi fruit
        • Swiss chard
        • olives
        • mustard greens
        • asparagus
        • beet greens
        • turnip greens

        Vegan sources of vitamin K

        • kale
        • spinach
        • romaine lettuce
        • arugula
        • collards
        • green peas
        • turnips
        • mustard greens
        • Brussels sprouts
        • broccoli
        • cabbage
        • fermented foods (sauerkraut, kimchi)
        • blueberries
        • prunes
        • grapes
        • raspberries

        Vegan sources of calcium

        • leafy greens
        • almonds
        • millet
        • fortified instant
        • oranges
        • spirulina
        • chia seeds
        • sesame seeds
        • amaranth
        • fortified non-dairy milks (soy and almond are the best)
        • some soy foods such as tofu or soy yogurt
        • white beans
        • broccoli
        • bok choy
        • dried figs
        • Blackstrap molasses
        • tahini
        • navy beans
        • baobab fruit

        Vegan sources of magnesium

        • leafy greens
        • nuts (especially cashews and almonds)
        • seeds
        • beans
        • grains
        • legumes
        • winter squash
        • seaweed
        • avocados
        • bananas
        • dried figs
        • dates
        • cacao and cocoa
        • coffee beans
        • broccoli
        • root vegetables

        Vegan sources of iron

        • hemp seeds and hemp protein
        • beans
        • legumes
        • teff
        • quinoa
        • pumpkin seeds
        • cashews
        • leafy greens
        • peanuts and peanut butter
        • almonds
        • whole food plant-based protein powders or nutritional supplements (check labels)
        • chia seeds
        • raisins
        • tahini
        • oats
        • prunes
        • figs
        • cacao beans and 100 percent raw cacao
        • spirulina and other sea algae

        Vegan sources of zinc

        • whole grains (including corn)
        • beans
        • legumes (including green peas)
        • nuts
        • seeds
        • cacao
        • miso
        • broccoli
        • fortified nutritional yeast
        • green beans