Include In Your Diet

And who said “what do vegans eat?”

  Include In Diet
Arginine:
Natural Amino Acid
Alfalfa
Almonds
Carob
Cashews
Celery
Coconut
Garlic
Ginseng
Grains
Leeks
Lettuce
Nuts
Peanuts
Peas
Pecans
Soybeans
Walnuts
Wheat Germ
Whole Wheat
A Vitamins (Carotenes):
Natural Vitamin
Apricots
Carrots
Dark Leafy Greens
Endive
Kumara (Sweet Potato)
Lettuce
Mangoes
Melon (Cantaloupe)
Mint
Papaya
Peaches
Prunes
Pumpkin
Yams
Boron:
Natural Mineral
Apples
Carrots
Grains
Grapes
Leafy Green Vegetables
Nuts
Pears
Biotin (AKA Vitamin H or B7):
Natural Vitamin
Bean Sprouts
Nutritional Yeast*
Nuts
Oatmeal
Pecans
Rice
Soybeans
Wholegrans
B Complex:
Natural Vitamin
Blackstrap Molasses
Brown Rice
Dark Leafy Greens
Nutritional Yeast*
Nuts and Seeds
Sprouted Seeds
Wheatgerm
Wholegrains
B1 (Thiamine):
Natural Vitamin
Brown Rice
Dulse
Green Vegetables
Kelp
Legumes
Nutritional Yeast*
Nuts
Oats
Peanuts
Peas
Rice Bran
Soybeans
Spirulina
Wheatgerm
Wholegrains
B2 (Riboflavins):
Natural Vitamin
Asparagus
Avocadoes
Beans
Broccoli
Brussel Sprouts
Cashews & Other Nuts
Leafy Greens
Legumes
Lentils
Mushrooms
Nutritional Yeast*
Parsley
Spinach
Sprouted Seeds
Wild Rice
B3 (Niacin):
Natural Vitamin
Almonds
Bran
Broccoli
Brown Rice
Carrots
Dandelion Greens
Leafy Greens
Legumes
Mushrooms
Nutritional Yeast*
Nuts
Potatoes
Sunflower Seeds
Tomatoes
Wheatgerm
Whole Wheat Products
B5 (Pantothenic Acid):
Natural Vitamin
Avocadoes
Cashews
Cereals
Leafy Green Vegetables
Nutritional Yeast*
Pecans
Rice Bran
Soybeans
Wheatbran
B6 (Pyridoxine):
Natural Vitamin
Cereals
Dried Beans
Legumes
Millet
Nutritional Yeast*
Nuts
Oats
Soybeans
Walnuts
Wheatgerm
Wholegrains
B9 (Folic Acid):
Natural Vitamin
Almonds
Asparagus
Avocadoes
Beetroot
Bread, enriched
Broccoli
Cold Cereal
Dried or Fresh Beans & Peas
Endive
Dried Beans
Fenugreek
Leafy Green Vegetables
Legumes
Lettuce
Mushrooms
Nutritional Yeast*
Onions
Orange Juice
Oranges
Pasta
Parsley
Sunflower Seeds
Soybeans
Spinach
Sprouts
Turnip Greens
Walnuts
Wholegrains
B15 (Pangamic Acid):
Natural Vitamin
Apricot Kernals
Corn
Nutritional Yeast*
Oats
Pumpkin Seeds
Rice Bran
Wheatgerm
B17 (Bioflavonoids):
Natural Vitamin
Apple Seeds
Apricot Kernals
Berries
Blueberries
Buckwheat
Cranberries
Grains
Legumes
Lima Beans
Linseed (Flaxseed)
Millet
Mung Beans
Nectarines
Peaches
Plums
Prunes
Raspberries
Young Shoots of Plants
B12 (Cyanocobalamin):
Natural Vitamin
Alfalfa
Fortified Cereals
Leafy Greens
Mushrooms
Nutritional Yeast*
Sea Vegetables
Soy Products incl. Milk
Spirulina
Calcium:
Natural Mineral
Almonds
Apricots
Avocadoes
Brazil Nuts
Broccoli
Cabbage
Carob Powder
Collard Greens
Chick Peas
Collard
Currants
Dates
Figs
Hazelnuts
Kale Leaves
Kelp
Lentils
Linseed (Flaxseed)
Molasses
Mung Beans
Okra
Olives
Orange Juice
Parsley
Pinto Beans
Prunes
Raisins
Rhubarb
Sesame Seeds
Silverbeet
Soy Beans
Spinach
Sunflower Seeds
Turnip Greens
Walnuts
White Beans
Leafy Green Vegetables
Copper:
Natural Mineral
Almonds
Dry Stone Fruit
Legumes
Mushrooms
Nuts
Pecans
Spanish Onions
Sunflower Seeds
Whole Grains
Chromium:
Natural Mineral
Asparagus
Black Pepper
Grape Juice
Molasses
Mushrooms
Nutritional Yeast*
Nuts
Peanuts
Prunes
Raisins
Whole Grains
Chlorine:
Natural Mineral
Beans
Cabbage
Celery
Fresh Dried Figs
Kelp
Lentils
Lettuce
Spinach
Tomatoes
Choline:
Natural Essential Nutrient
Cereals
Leafy greens
Lecithin (check that it is from plant tissues only, as it can be obtained from animals and egg yolk)
Legumes
Nutritional Yeast*
Peanuts
Wheat Germ
Wholegrain Cereals
Coenzyme Q10:
Natural Vitamin
Broccoli
Cabbage
Leafy Greens
Peanuts
Sesame Oil
Soybean Oil
Spinach
Vegetable Oils
Whole Grains
C (Ascorbic Acid):
Natural Vitamin
Apricot Kernals
Avocadoes
Blackcurrants
Broccoli
Brown Rice
Cabbage
Citrus Fruits
Guavas
Nuts
Oatbran
Parsley
Peppers
Pineapple
Potatoes
Rosehips
Sesame Seeds
Strawberries
Sunflower Seeds
Wholegrains
D3 (Cholecalciferol):
Vitamin
Found in some cereals, check that it is not derived from lanolin
D:
Natural Vitamin
Adequate sunlight exposure
E (D-Alpha Tocopherol):
Natural Vitamin
Avocadoes
Barley
Cold Pressed Oils
Corn
Cotton Seed Oil
Nuts & Seeds
Oats
Soy
Sunflower Seeds
Wheatgerm
Fluorine:
Natural Mineral
Asparagus
Cabbage
Garlic
Oats
Parsley
Rice
Sea Salt
Fibre:
Good Sources of Dietry Fibre
Apple Pectin
Apples
Bran
Dates
Figs
Fruits
Guar Gums
Oatbran
Pears
Prunes
Psyllium Seeds or Husks
Raw Salad Vegetables
Wholegrain Cereals
F (Essential Fatty Acids):
Natural Vitamin
Cinnamon
Cold Pressed Oils
Corn
Linseed Oil (Flaxseed)
Mustard Seed Oil
Safflower
Seaweed
Soy
Sunflower Oil
Sunflower Seeds
Tofu
Folic Acid (Folate) Refer Vitamin B9 above
Germanium:
Natural Mineral
Aloe Vera
Comfrey
Garlic
Ginseng
Onions
Shitake Mushrooms
Glutamine:
Natural Amino Acid
Celery
Brussel Sprouts
Cabbage
Dandelion Greens
Papaya
Raw Parsley
Raw Spinach
Rolled Oats
Protein-Rich Plants
Glutathione:
Natural Amino Acid
Carrots
Garlic
Glutamic Acid & Glycine (Protein-Rich Plants)
Grapefruit
Spinach
Tomatoes
Plant Tissue
Histidine:
Natural Amino Acid
Bananas
Cauliflower
Rice
Rye
Wheat
Wheatgerm
Iodine:
Natural Mineral
Cucumbers
Garlic
Iodised Salt
Kelp
Lima Beans
Mushrooms
Sea Salt
Sesame Seeds
Soybeans
Spinach
Sunflower Seeds
Turnip Greens
Watermelons
Iron:
Natural Mineral
Apricots
Asparagus
Barley
Broccoli
Cabbage
Chlorophyll (E140) from Plant Cells
Dates
Figs
Kelp
Leafy Green Vegetables
Leeks
Legumes
Lentils
Lettuce
Oats
Onion
Parsley
Pine Nuts
Pumpkin Seeds
Pumpkin
Radish
Raisins
Red Grape Juice
Red Wine (Vegan only)
Silverbeet
Soybeans
Spinach
Sunflower Seeds
Wheat
Wheatgerm
Whole Grains
Dried Beans
Tofu
Inositol:
Natural Nutrient
Beans
Cabbage
Cereals with high Bran content
Melons (Cantaloupe)
Citrus Fruit (esp. Oranges)
Grapefruit
Lecithin (check that it is from plant tissues only, as it can be obtained from animals and egg yolk)
Legumes
Lima Beans
Molasses
Nutritional Yeast*
Nuts
Oats
Raisins
Seeds
Wheatgerm
Whole Grains
K (Menadione):
Natural Vitamin
Broccoli
Brussel Sprouts
Cauliflower
Chickpeas
Molasses
Nutritional Yeast*
Seeds
Soybeans
Sprouts (esp. Alfalfa)
Turnip Greens
Magnesium:
Natural Mineral
Almonds
Beans
Beet Greens
Brussel Sprouts
Cabbage
Cashews
Corn
Dark Green Vegetables
Dates
Figs
Kelp
Molasses
Nutritional Yeast*
Parsley
Silverbeet
Soybeans
Spinach
Walnuts
Wholegrain Cereals
Manganese:
Natural Mineral
Almonds
Avocadoes
Blueberries
Buckwheat
Coconuts
Corn
Dried Fruits
Dried Peas
Kelp
Nuts
Olives
Pecans
Sunflower Seeds
Walnuts
Wholegrains
Molybdenum:
Natural Mineral
Buckwheat
Dark Green Leafy Vegetables
Legumes
Lentils
Lima Beans
Oats
Peas
Soybeans
Sunflower Seeds
Sweet Peas
Wheatgerm
Methionine:
Natural Amino Acid
Bananas
Beans
Brazil Buts
Garlic
Legumes
Onions
Pumpkin Seeds
Soybeans
Niacin:
Natural Vitamin
Refer Vitamin B3 above
Omega-3, ALA
Alpha-Linolenic Acid:Essential Fatty Acid
Canola Oil
Flaxseed Oil
Hempseed Oil
Omega-3, EPA/DHA
Eicosapentaenoic Acid / Docosahexaenoic:
Essential Fatty Acid
Human Breast Milk
Microalgae
Spirulina
Omega-6, LA
Linoleic Acid:
Essential Fatty Acid
Evening Primrose Oil
Flaxseed Oil
Hempseed Oil
Safflower Oil
Omega-6, GLA
Gamma-Linolenic Acid:
Essential Fatty Acid
Blackcurrant Seed Oil
Borage Seed Oil
Phosphorus:
Natural Mineral
Almonds
Asparagus
Barley
Beans
Brussel Sprouts
Cabbage
Cauliflower
Chickpeas
Corn
Cucumbers
Garlic
Kale
Leafy Greens
Lentils
Mushrooms
Nutritional Yeast*
Oats
Peas
Pumpkin
Radish
Rhubarb
Rice
Rye
Soybeans
Walnuts
Watercress
Wheat
Wholegrains
Potassium:
Natural Mineral
Apricots
Avocadoes
Bamboo Shoots
Bananas
Barley
Beans
Beetroots
Broccoli
Carrots
Cauliflower
Celery
Citrus Fruits
Dried Fruits
Eggplant
Garlic
Kale
Kelp
Leafy Greens
Lettuce
Mushrooms
Nuts (except macadamias)
Olives
Parsley
Peas
Potatoes
Rhubarb
Seeds
Silverbeet
Soybeans
Spinach
Sunflower Seeds
Tomatoes
Turnips
Watercress
Whole Wheat
Yams
Protein:
Sources of protein
Beans
Grains
Soy Products (incl. tofu & tempeh)
Selenium:
Natural Mineral
Brazil Nuts
Broccoli
Brown Rice
Cashews
Garlic
Kelp
Nutritional Yeast*
Onion
Tomatoes
Vegetables
Wholegrains
Silica:
Natural Mineral
Alfalfa
Barley
Beets
Brown Rice
Dates
Dried Figs
Horsetail Plants
Leafy Green Vegetables
Oats
Root Vegetables
Soybeans
Strawberries
Sodium:
Natural Mineral
Beans
Celery
Dates
Dried Figs
Green Olives
Kelp
Leafy Greens
Lentils
Peas
Silverbeet
Spinach
Strawberries
Tomatoes
Sulphur:
Natural Mineral
Beans
Brussel Sprouts
Cabbage
Carrots
Dates
Dried Figs
Garlic
Horseradish
Kale
Leafy Greens
Onions
Radish
Spinach
Turnips
Watercress
U (Methylmethionines-ulfonium Chloride):
Natural Vitamin
Cabbage
Zinc:
Natural Mineral
Ginger
Mushrooms
Nutritional Yeast*
Pumpkin Seeds
Soybeans
Sunflower Seeds
Whole Grains
   

* Notes regarding nutritional yeast (or other yeasts): check that the brand you buy is derived from natural bacterial fermentation and not animal products. Also note that different brands can differ with their vitamin and mineral lists.
 

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