Vegan nutrients

Whether a food is a good source of a certain nutrient depends on several factors: how much it contains, how well it is absorbed, and how much you will eat of the food. So this list is a general reference. As a vegan you do not need to know all these nutrients. But we recommend that all vegans have a look at Dr. Michael Greger's recommendations.

Protein
- Combining proteins is not necessary, but could be useful when you're trying to build up muscle mass. - Include protein rich foods several times daily in a well balanced diet. - Fruit contains very little protein and oils contain no protein at all. Legumes Tofu, tempeh and other soy products like soy burgers, TVP, soy chunks etc. Beans Green peas Chickpeas/garbanzos Lentils Bean sprouts (e.g. mung bean sprouts) Other legumes Grains Quinoa Seitan (Gluten) Other grains (especially whole grains) in combination with legumes Nuts and seeds More nutrients can be absorbed from ground nuts or nut butters. Peanuts and peanut butter Tahini (sesame seed paste) other nut butters Almonds Hazelnuts Cashews Brazil nuts Walnuts Pecan nuts Macadamia nuts Sunflower seeds Pumpkin seeds Pistachios Hemp seeds Sesame seeds Protein powders (for athletes) Soy protein Rice protein Pea protein Hemp protein

Fats
Omega 3 fatty acids (short chain) Ground linseeds (flaxseeds) or linseed oil (flax oil) Walnuts Rapeseed oil (canola oil) Hempseeds or hempseed oil Ground chia seeds Omega 3 fatty acids (long chain) Vegan DHAIEPA supplements (algae or yeast derived) Olives and olive oil Avocados Durian Nuts and seeds Tofu High in saturated fats (Eat in moderation.) Coconuts and coconut oil Palm oil Cocoa butter (in chocolate) Buy oils that are cold pressed (extra virgin) and come in dark bottles.

Carbohydrates
Grains (at least some whole grains) Bread Pasta Rice Oatmeal Cereal/muesli Millet Buckwheat Quinoa Corn Bulgur Couscous Amaranth Legumes Beans, lentils etc. Starchy vegetables Potatoes Sweet potatoes Plantains Pumpkin Manioc/cassava root

Vitamin A (in the form of carotenoids)
Carrots and carrot juice Spinach Kale Green leafy vegetables Watercress Sweet potatoes Butternut squash Pumpkin Tomatoes Yellow and red bell peppers Mangos Dried apricots Cantaloupe

B-vitamins (except B12)
Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Biotin (B7), Folic acid (B9) Green leafy vegetables Wheat germ Brewer's yeast Whole grains Bean sprouts Bananas Avocados Nuts Mushrooms Currants Yeast flakes Yeast extract

Vitamin B12
- Only B12-fortified foods and B12-supplements are reliable sources for vegans. - Many people find it's easiest to take a weekly supplement of 2,OOO-2,500mcg. - B12-supplements are available as capsules, chewable tablets, drops, or sprays. - Vitamin B12 is produced by bacteria and in our modern hygienic environment sufficient quantities of B12 are not present on unfortified plant foods.

Vitamin 812: Are You Getting It? (Jack Norris, RO)

Vitamin C
Green leafy vegetables Broccoli White or red cabbage Green bell peppers Parsley Potatoes Green peas Oranges Black currants Kiwis

Vitamin D
- The body can make its own vitamin D with sufficient exposure to sunshine. However this is only possible when the sun's rays are at a certain angle (Le. in many parts of the world not during the winter). - Smog and using sun block also inhibit the synthesis of vitamin D. - Vitamin D3 is usually not vegan (even though vegan D3 does exist), vitamin D2 is vegan. - Dark skinned as well as older people need more sun exposure to make sufficient vitamin D. - VEG1 contains vitamin D2.

Please see Dr. Michael Greger's recommendations for more information.

Vitamin E
Olive oil Avocados Bell peppers Tomatoes Wheat germ Tahini (sesame seed paste) Nuts and seeds

Vitamin K
Green leafy vegetables Kale Spinach Swiss chard Seaweed (Nori, Wakame, Dulse) Broccoli Lentils Green peas Collard greens/spring greens

Iron
- Women need more iron than men. - Iron absorption is increase if you consume vitamin C rich foods at the same meal. - Iron absorption is decreased if you consume calcium supplements, tea, or coffee at the same time. Soy products Chickpeas/garbanzos Pinto beans Lentils Baked Beans (haricot/navy beans) Green peas Other legumes Fortified cereal Millet Wheat germ Whole grains Cornmeal Oatmeal Pumpkin seeds Sunflower seeds Almonds Walnuts Other nuts and seeds Spinach Beet greens Parsley Dandelion greens Broccoli Collard Greens Kale Swiss chard Sweet potatoes String beans Prunes Dates Dried apricots Dried peaches Raisins Strawberries Raisins Figs Watermelon Molasses

Please see Dr. Michael Greger's recommendations for more information.

Calcium
- The ideal source is green leafy vegetables. - A more realistic source for many vegans are fortified soy milk and other fortified foods. - You must consume at least 600mg of calcium per day, but better aim for 1,OOOmgper day. Green leafy vegetables (except spinach, Swiss chard and beet greens) Broccoli Kale Collard greens/spring greens Parsley Watercress Bok Choy Dandelion greens Calcium-set tofu Calcium-fortified soy milk (shake before use as the calcium settles to the bottom) Calcium-fortified juices Other calcium-fortified foods and calcium supplements Tahini Almonds Brazil nuts Figs Oranges Texturized vegetable protein (TVP) Baked beans (haricot/navy beans) Bread

Zinc
Men might need more zinc than women. Pumpkin seeds Tahini and sesame seeds Almonds Tofu Tempeh Chickpeas/garbanzos Navy beans/haricot beans Kidney beans Lentils Walnuts Pistachios Pecan nuts Peanuts and peanut butter Sunflower seeds Corn Green peas Oatmeal Cashews Chia seeds Whole grains Brown rice Wheat germ

Iodine
- Iodine content in vegetables depends on the iodine content of the soil. Food grown near the ocean tends to be higher in iodine. - The seaweed kelp contains too much iodine. Iodized salt (not sea salt - Only with iodine fortified salt is a good source.) Seaweed (Hiziki/Hijiki contains too much arsenic.) Supplements (VEG1 contains iodine.)

Magnesium
Green leafy vegetables Broccoli Soy products Cashews Almonds Whole grains Wheat germ Bananas Prunes Cocoa powder

Selenium
Brazil nuts Supplements (VEG1 contains selenium.)

Choline
Soy milk Tofu Haricot/navy beans Peanuts and peanut butter Cereal Whole-grain bread Bananas Raisins Oranges Broccoli Potatoes

Fiber
All whole plant foods contain fiber. Oils contain no fiber. Juices, white flour and white sugar contain little fiber. For more in-depth information please visit:

www.veganhealth.org www.nutritionfacts.org www.theveganrd.com

www.fuentevegana.com

EHTE EGAHA

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