Vegan Nutrition (source veganandhealthy) All the nutrients can be obtained from a strictly vegan diet. Here is the list of all the vitamins, minerals, fats, protein that you get from vegan foods, mostly fruit and vegetables: 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, Sweet potatoes & 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 Red Star ‘Vegetarian Support Formula’ Nutritional Yeast, B-12 fortified non-dairy milks and cereals. Vegan B-12 supplements: VegLife (certified vegan) B-12 supplement, Twin Labs ‘Vegetarian Formula’ B-12 Sublingual Dots, etc. Omega 3 fatty acids Flaxseeds, walnuts, olive oil and canola oil are good vegan sources of the omega-3 ALA. Protein hemp seeds, lentils, chickpeas, quinoa, kidney beans, soyabeans, oatmeal, tofu.
Posted on: Sat, 22 Jun 2013 05:30:49 +0000
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