Hey! I'm curious as to how you get some of the nutrients the body needs from things like dairy & meat when you're on a vegan diet. I don't know very much about the whole vegan thing, & that was something I always wondered. Thank you! You're amazing & I hope you have an absolutely lovely day :)
Hi! i hope you’re having a wonderful day, too! Here’s some vegan sources of all the vital vitamins/minerals :)
B1 - cereals, breads, nuts, pulses, legumes, potatoesB12 - fortified ‘milks’ (koko dairy free is brill), fortified cereals, or supplementsB2 - mushrooms, spinach, almonds, sun-dried tomatoes, soybeansB3 - peanuts, mushrooms, green peas, sunflower seeds, avocadoB5 - mushrooms, avocados, sunflower seeds, sweet pot ato, corn, sun-dried tomato, broccoli, cauliflowerB6 - sunflower seeds, pistachios, prunes, bananas, avocado, spinach, durian, cereals, oatmeal, beans, lentilsFolate - asparagus, broccoli, citrus fruits, beans, peas, lentils, avocado, sprouts, seeds, nuts, beets, celery, carrots, squashA - sweet potatoes, carrots, leafy greens, squash, lettuce, apricots, cantaloupe, bell peppers, loads of fruits (tropical)C - peppers, leafy greens, kiwis, broccoli, berries, citrus fruits, tomatoes, peas, papayasD - the sunlight (hehe), mushrooms, fortified ‘milks’, fortified juices and cereals, supplementsK - broccoli, kale, spinach, collards, romaine lettuce, swiss chardE - safflower/vegetable oils, sunflower seeds, raw wheat germ, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinachCalcium - blackberries, oranges, apricots, figs, dates, soybeans, almond butter, soynuts, bok choy, broccoli, collards, chinese cabbage, kale, mustard greens, fortified ‘milks’Copper - kale, mushrooms, seeds, nuts, pulses, prunes, avocados, fermented soy productsIron - beans, leafy greens, lentils, spinach, tofu, potato, quinoa, chickpeas, watermelon, cashews, kale, sprouts, almonds, tomato, raisins, bulgur wheat, peasMagnesium - leafy greens, nuts and seeds, beans, lentils, whole grains, avocados, bananas, figs, dark chocolateManganese - nuts, seeds, bread, tofu, beans, spinach, kale, black teaPhosphorus - beans, lentils, seeds, cereal, falafel, peas, pasta, popcorn, nutsPotassium - bananas, sweet potatoes, beans, leafy greens, spinach, lentils, edamame, peanut butter, oats, brown rice, quinoa, barley, orange juiceSelenium - brazil nuts, mushrooms, beans, chia seeds, brown rice, seeds, broccoli, cabbage, spinachSodium - salt, canned stuff (although sodium isnt something you should go looking for to consume lots of haha)Zinc - beans, lentils, almonds, walnuts, peanut butter, pistachios, chia seeds, peas, oatmeal, cashews, broccoli, miso, corn
wow, that took longer than i thought it would haha, but there you go!!! I pretty much think that a plant based vegan would get wayyyyy more nutrients than your average meat eater, just because of the volume of plants that we eat :)
