Nutrient Sources

Nutrient

Food Sources

Notes

From fortified foods:

Plant milks, soy products, breakfast cereals, nutritional yeast.

B₁₂ can be found in fermented foods, but not at sufficient levels. For vegans, the only two reliable sources are foods fortified with B₁₂ and supplements. Chewable B₁₂ vitamins allow for greater absorption.

Vitamin D
(a prohormone)

• Mushrooms (vitamin D2)
• From fortified foods:

  Plant milks, orange juice, soy yogurt, breakfast cereal

Besides exposure to sunlight, vegans get most of their Vitamin D from fortified foods and supplements. Vitamin D is fat-soluble, and is absorbed best when paired with a healthy fat. Bananas can also play an important role, since the magnesium helps activate the vitamin D.

• Kale, spinach, squash, pumpkin, bell peppers, sweet potatoes, carrots, broccoli, mangoes, papaya, cantaloupe

Vegan foods don’t contain preformed vitamin A, but fruits and especially vegetables provide precursors that the body converts to vitamin A. These vitamin A precursors (including the antioxidant beta-carotene) are abundant in dark leafy vegetables and deep orange vegetables.

• Quinoa, brown rice, oats,
  soy (tofu, tempeh, edamame), lentils, beans, chickpeas, nuts, nut butters, hemp/chia seed, nutritional yeast

Proteins break down into amino acids. The essential amino acids must come from food. Vegan diets that don’t include legumes (beans, soy foods and peanuts) could fall short of one particular essential amino acid called lysine.

• Walnuts, flax/hemp/chia seeds,
  soy foods (tofu, edamame), bell peppers, kale, Brussels sprouts, avocados, navy/kidney/pinto beans, seaweed and algae.

Plant-derived omega-3's come in the form of alpha-linolenic acid (ALA), which is the only essential omega-3 fatty acid. Our bodies cannot synthesize it, so we must consume ALA through our diets. The body naturally converts ALA into longer chain omega-3 fatty acids, DHA and EPA (fatty acids found in fish).

Broccoli, collard greens, Swiss chard, kale, turnip & mustard greens, tofu made with calcium sulfate, almonds, hazelnuts, Brazil nuts, tahini, sesame seeds, chia seeds, edamame, white beans, figs, fortified plant milks

It's important to be aware of how calcium absorption differs from one food to the next. For instance, spinach has a high calcium content, but the calcium is mostly bound to compounds called oxalates which block your body from absorbing it. In contrast, calcium absorption from vegetables in the cabbage family (kale, bok choy, turnip greens, broccoli) is excellent. Vitamin D also improves calcium absorption.

Soybeans, chickpeas, lentils, tofu, tahini, dark leafy greens, potatoes, mushrooms, olives, seeds (pumpkin, sesame, hemp, flax), dried fruits, quinoa, oats, cashews, pine nuts

Heme iron (from animals) is easily absorbed by the body. But non-heme iron (from plants) contains phytates that inhibit its absorption. Avoid eating foods containing phytates (cereals, grains) while consuming iron-rich foods. Instead, combine with foods high in Vitamin C, which increases absorption.

Firm tofu, seeds (hemp, chia, flax, pumpkin, sunflower), lentils, chickpeas, black/kidney/lima beans, green peas, spinach, asparagus, quinoa, oats, shiitake & white button mushrooms, cashews, peanuts, tahini.

Like iron, zinc is bound to phytates which reduce its absorption. In this case, vitamin C doesn’t help, but certain food preparation practices enhance absorption. Soaking beans, seeds and grains before cooking them, or sprouting grains and legumes, will help with zinc absorption. Plant-based eaters appear to adapt to lower zinc intakes by increased absorption.

Iodized salt, seaweed, prunes, cranberries, strawberries, lima beans, green beans, navy beans, baked potato with peel

Iodine is required for a healthy thyroid. Seaweed absorbs iodine from seawater, but the amount of iodine is highly variable, so you may get too much. Amounts of iodine from other foods tend to be low and variable, but ½ teaspoon per day of iodized salt will supply sufficient iodine.