Below are lists of superb sources of the above nutrients but there are far, far more than I could ever list here. Keep in mind that as long as you are eating enough food and as long as that food is predominately whole foods and diversified, there should be little-to-no issue getting any of the above nutrients.
Protein
- spinach
- kale
- broccoli
- cauliflower
- parsley
- cucumbers
- green pepper
- cabbage
- peas
- plant milks
- nuts
- seeds
- tempeh
- tofu
- seitan
- beans
- oats
- whole grains
- nut butters
Calcium
- blackstrap molasses
- collard greens
- calcium fortified plant milks
- tofu
- vegan yogurt
- turnip greens
- tempeh
- kale
- bok choy
- mustard greens
- okra
- tahini
- navy beans
- almond butter
- almonds
- broccoli
- edamame
- oranges
- kidney beans
- blackberries
- leeks
- figs
- rhubarb
- butternut squash
- fennel
- black currants
- dates
Iron
- lentils
- soybeans
- tofu
- tempeh
- lima beans
- quinoa
- fortified cereals
- brown rice
- oatmeal
- pumpkin seeds
- pistachios
- sunflower seeds
- cashews
- tomato sauce
- swiss chard
- collard greens
- blackstrap molasses
- chickpeas
- potatoes
- dried apricots
- prune juice
- pine nuts
Side Note: To absorb iron better, combine foods high in iron with foods rich in vitamin C, avoid hefty meals and eat smaller amounts throughout the day, and avoid coffee and caffeinated tea 1-2 hours before and/or after a meal.
B12
- fortified cereals
- fortified plant milks
- nutritional yeast
- fortified tofu
Side Note: B12 is a bacteria commonly found in soil. Although meat can be high in B12, meat-eaters can also be deficient in this important vitamin. It's important that most people take a B12 vitamin or a multi-vitamin that contains B12.
Obviously there are other nutrients that are equally as important as those listed above, but these are those that are most commonly questioned in regards to veganism.
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