Nutrition & Diet Notable nutrients

veganworldpower

Newcomer
Joined
Oct 19, 2020
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6
Age
37
Location
Lithuania
Lifestyle
  1. Vegan
Notable nutrients
Nutrient​
Food sources​
Protein​
Legumes (beans, lentils, peas, peanuts), nuts, seeds, soy foods (tempeh, tofu)​
Omega-3 fats​
Seeds (chia, flax, hemp), leafy green vegetables, microalgae, soybeans and soy foods, walnuts, wheat germ, supplement​
Fiber​
Vegetables, fruits (especially berries, papayas, pears, dried fruits), avocados, legumes (beans, lentils, peas), nuts, seeds, whole grains​
Calcium​
Low-oxalate leafy greens (bok choy, broccoli, cabbage, collard, dandelion, le, watercress), calcium-set tofu, almonds, almond butter, fortified plant milks, sesame seeds, tahini, figs, blackstrap molasses​
Iodine​
Sea vegetables (e.g., arame, dulse, nori, wa me), iodized salt, supplement if necessary​
Iron​
Legumes (beans, lentils, peas, peanuts), leafy greens, soybeans and soy foods, quinoa, potatoes, dried fruit, dark chocolate, tahini, seeds (pumpkin, sesame, sunflower), sea vegetables (dulse, nori)​
Zinc​
Legumes (beans, lentils, peas, peanuts), soy foods, nuts, seeds, oats​
Choline​
Legumes (beans, lentils, peas, peanuts), bananas, broccoli, oats, oranges, quinoa, soy foods​
Folate​
Leafy green vegetables, almonds, asparagus, avocado, beets, enriched grains (breads, pasta, rice), oranges, quinoa, nutritional yeast​
Vitamin B12​
Fortified foods (nutritional yeast, plant milks), supplement​
Vitamin C​
Fruits (especially berries, citrus, cantaloupe, kiwifruit, mango, papaya, pineapple), leafy green vegetables, potatoes, peas, bell peppers, chili peppers, tomatoes​
Vitamin D​
Sun​
Vitamin K​
Leafy green vegetables, sea vegetables, asparagus, avocado, broccoli, Brussels sprouts, cauliflower, lentils, peas, natto (a traditional Japanese food made from fermented soybeans)​
 
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