Vitamins & Minerals

 

Super useful list if you want to know more about the vitamin and mineral content of vegan foods.

Fiber

  • All plants contain fiber.

Fats

  • Nuts and Nut Butters
  • Seeds
  • Avocado
  • Coconut
  • Chia Seeds

Protein 

  • Legumes + Whole Grains (Combined)
  • Quinoa
  • That is right.  Plants contain protein.  Shocking, I know.

Vitamins 

  • Biotin
    • Soybeans
    • Legumes (Beans)
    • Nuts
  • Folic Acid
    • Oatmeal
    • Mushrooms
    • Green Vegetables
    • Brussels Sprouts
    • Brocoli
    • Legumes (Beans)
    • Lentils
  • Niacin
    • Whole Grains
    • Seeds
    • Legumes
    • Peanut Butter
    • Tea
    • Coffee
  • Riboflavin
    • Legumes (Beans)
    • Spinach
    • Wheat Bran
  • Thiamin
    • Black Beans
    • Whole Grains
    • Bran Cereals
    • Soy Milk
  • Vitamin A
    • Sweet Potato
    • Carrots
  • Vitamin B6
    • Pecans
    • Broccoli
    • Carrots
    • Banana
  • Vitamin B12
    • Bran Cereal with Raisins
    • Nutritional Yeast
    • Supplementation Required.  Click here for more information.
  • Vitamin C
    • Asparagus
    • Papaya
    • Oranges
    • Cantaloupe
    • Cauliflower
    • Brocoli
    • Brussels Sprouts
    • Green Peppers
    • Grapefruit
    • Kale
    • Strawberries
  • Vitamin D
    • Shitake Mushrooms
    • Fortified Plant Milks
    • May need to supplement
  • Vitamin E
    • Plant Oils
    • Canola Oil
    • Soybeans
    • Wheat Germ
    • Almonds
  • Vitamin K
    • Leafy Greens
    • Spinach
    • Kale
    • Collard Greens
    • Soybean Oil
    • Plant Oils

Minerals 

  • Calcium
    • Turnips
    • Mustard Greens
    • Brocoli
    • Cauliflower
    • Kale
    • Legumes
    • Soy Products
    • Nuts
    • Kidney Beans
    • Pinto Beans
    • Navy Beans
  • Chromium
    • Whole Grains
    • Peanuts
    • Green Peppers
    • Brocoli
    • Use of Stainless Steel Cookware
  • Iron
    • Navy Beans
    • Lima Beans
    • Black Beans
    • Raisons
    • Nuts
    • Tofu
    • Fruits
    • Whole Grains
    • Dark Leafy Greens
    • Spinach
    • Prune Juice
    • May need to supplement
    • TIP: Combine Iron plant foods with Vitamin C plant foods for increased benefits!
  • Magnesium
    • Black Eyed Peas
    • Sunflower Seeds
    • Peanut Butter
    • Nuts
    • Legumes (Beans)
    • Whole Grains
    • Spinach
    • TIP: Try eating these plant foods to relieve migraines and asthma stress.  Magnesium blocks Calcium to relax muscles in eyes, neck, head, and bronchial tubes. 
  • Selenium
    • Whole Grains
    • Brazil Nuts
    • Cabbage
    • Beets

Electrolytes 

  • Potassium
    • Avocado
    • Banana
    • Cantaloupe
    • Leafy Greens
    • Honeydew
    • Mango
    • Legumes
    • Nuts and Nut Butters
    • Seeds
    • Asparagus
    • Mushrooms
  • Sodium
    • Canned Vegan Soups
    • Salty Nuts
    • Whole Grain Bread
    • Did you know?  Breads and rolls are the #1 source of sodium in the American diet.  Be aware of this when you are tracking your intake.
    • Tip: Toss that salt shaker and use spices and herbs to flavor your food instead.  

Source: Gropper S, Smith J.  Advanced nutrition and human metabolism 6 ed.

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