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Vegan Sources of Vitamins & Minerals

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Calcium
broccoli, green leafy vegetables (such as kale, bok choy, collard and turnip greens), tofu, blackstrap molasses, chickpeas, many beans, sesame seeds, sunflower seeds, almonds, flax seeds, brazil nuts, dried figs, dried fruit.

Iron
green leafy vegetables & sea vegetables, legumes/beans, nuts & seeds, blackstrap molasses, dried fruits, watermelon, prune juice, spinach, cereals, whole grains.

Magnesium
brown rice, cooked spinach, beans/legumes, almonds/nuts, dried figs, broccoli, cooked oatmeal, wheat germ/bran, whole grains, green leafy vegetables, bananas, peanuts.

Phosphorus
pinto beans, cereal grains, almonds, nuts, dried beans, peas, lentils, peanuts, brown rice, avocados, spinach, many vegetables, yeast.

Potassium
raisins, bananas, raw and cooked spinach, potatoes, baked sweet potatoes, winter squash, raw cauliflower, avocados, kiwifruit, dried fruits, tomatoes, oranges, grapefruit, strawberries, honeydew melon, cantaloupe, dried apricots.

Zinc
pumpkin seeds, whole grains/cereals, legumes, lentils, peas, soy foods, nuts, sunflower seeds, wheat germ, yeast, garbanzo beans, raw collard greens, spinach, corn.

Selenium
brazil nuts, whole grains, kidney beans (depending on the soil they are grown in), yeast.

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Read more: Basics, Conscious Consumer, Diet & Nutrition, Eating for Health, Food, Health

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Angel Flinn

Angel Flinn is Director of Outreach for Gentle World a non-profit educational organization whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making the transition.

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160 comments

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2:06AM PDT on Mar 26, 2013

Thanks very much.

3:31PM PDT on Jul 25, 2012

Thanks.

11:37PM PDT on Apr 23, 2012

Vitamin B12 was the last on the list and it is NOT found in any natural vegetation BUT it is ESSENTIAL for your body so if you don't eat animal products you must take it 'artificially'!

7:12PM PDT on Apr 8, 2012

This is a great list for anyone, not just vegans. This kind of thing should be taught in school each year.

10:47AM PDT on Apr 8, 2012

Thank you

9:23AM PDT on Apr 8, 2012

good to know

6:13AM PDT on Apr 8, 2012

Thanks for sharing.

12:28AM PDT on Apr 8, 2012

Thanks for sharing.

5:51PM PST on Jan 25, 2012

Thanks for the information. Am researching veganism before starting. My daughter already is. I decided that this was important for health but I also viewed a video on factory farming through both Care 2 & SPCA & it did horrify me & make me ill. It made me make up my mind. Like Elvira- I did not know that Vit D3 was animal based. I take 5,000iu for MS. Same with Vit B-12. Will have to look for the plant based ones.

2:41PM PDT on Oct 19, 2011

Great article, thank you.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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