Sources of Nutrition for Vegans
Protein
Soya products such as tofu*, wild rice*, quinoa*, wholegrain rice, millet, pulses such as lentils and beans, oats, nuts and seeds. *Complete proteins
Carbohydrates
Wholegrain pasta, wholemeal bread, potatoes, wholegrain rice, pulses such as beans and lentils.
Essential Fatty Acid
Flaxseed oil (alternatively known as Linseed oil)*, rapeseed oil*, hempseed oil*, walnuts, sunflower oil, olive oil, nuts and seeds. * Rich in Omega 3
Essential Vitamins
Vitamin A (Beta Carotene)
Carrots, dried fruit, red and orange peppers, broccoli, green leafy vegetables, tomatoes, mangoes, sweet potatoes and squash.
B Vitamins / Folic Acid
Pumpkin seeds, broccoli, wholemeal bread, mushrooms, bananas, peas, nuts, beansprouts, millet, soya, figs, yeast extract and prunes.
B12 (essential in a Vegan diet)
Fortified yeast extract, fortified soya milk, fortified breakfast cereal, margarine (non-hydrogenated) (best absorbed when eaten with folate).
Vitamin C
Most fruit and vegetables, including lettuce, oranges, peas and green peppers.
Vitamin D (calciferol)
Sunlight, fortified breakfast cereal, margarine, fortified soya milk.
Vitamin E (tocopherol)
Sunflower seeds, margarine and oil, most nuts, avocados, green leafy vegetables, oats, wholemeal bread.
Vitamin K
Kelp (seaweed), peas, lettuce, soya products, green leafy vegetables.
Essential Minerals
Calcium
Green Leafy vegetables such as broccoli, parsley and watercress, orange juice, sesame seeds and tahini, fortified soya milk, almonds, dried fruit such as figs, brazil nuts.
Iron
Pulses such as beans and lentils, green leafy vegetables such watercress and spinach, dried apricots, pumpkin seeds, tofu, wholegrains, blackstrap molasses. *Iron is more easily absorbed when eaten with foods rich in vitamin C.
Zinc & Magnesium
Most nuts, tofu, pumpkin seeds, whole grains, pulses such as beans and lentils.
Iodine
Seaweed (kelp) is by far the best source.
Selenium, Potassium and Phosphorous
Chick peas, brazil nuts, wholegrains, pumpkin seeds, yeast extract and potatoes.
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Vegan Supplements
Veg 1 is a new multivitamin which has been designed specifically for vegans, though it is suitable for everyone. It was formulated by the Vegan Society in conjunction with HealthPlus.
