The Best Vegan Sources of Every Vitamin You Need

It’s definitely possible to get all of the vitamins you need on a vegan diet, as long as you eat a variety of foods and get enough calories. Here are the best vegan sources of essential vitamins.

Getting all essential vitamins can give your health a massive boost. As you may know, our bodies can’t synthesize vitamins, except for vitamin D, so we have to get them from foods.

Strive to get most of your vitamins from food, because food offers biologically active compounds you may not derive from supplements.

Since vegans who don’t eat a balanced diet or don’t eat enough calories can be at risk of nutritional deficiencies, according to research, it’s important to maximize your intake of foods loaded with vitamins. What better way to do that than increase your intake of the foods below?

Vitamin A

Vitamin A helps fight free radicals, thanks to its antioxidant properties. It is also vital for strong immune function, skin health, healthy vision, growth and development and reproduction.

Increasing your intake of root vegetables, such as sweet potatoes and carrots, will offer more vitamin A than you need in a day. Sweet potatoes have the highest concentration of vitamin A. One sweet potato baked in its skin offers 561 percent of the vitamin A you need in a day.

Other excellent vegan sources include spinach, black-eyed peas and broccoli.

Vitamin B6

Vitamin B6 can help ease your stress. It also contains compounds that help form hemoglobin, metabolize foods and regulate blood sugar levels.

Chickpeas beat beef liver, poultry and fish in vitamin B6 content. One cup of chickpeas offers 55 percent of the vitamin B6 you need in a day. Bananas and green peas also offer good amounts of this vitamin.

Vitamin B12

It’s true that a vegan diet lacks this essential nutrient, which helps in the formation of red blood cells and maintains a healthy nervous system.

Animal products are a better source of vitamin B12, but you canincreaseyourintake of seaweed and certain mushrooms to get more B12, research shows. Unfortunately, it’s hard to incorporate enough of these foods into your diet, so take a B12 supplementand eat fortified foods to prevent deficiency.

Vitamin C

Your body needs this popular vitamin to strengthen your immune system, produce collagen, repair all body tissues and much more. Luckily, most vegans don’t need to worry about getting enough vitamin C.

Even though one orange can give you all the vitamin C you need in a day, citrus fruits are not the best source of vitamin C. Sweet red bell peppers contain more vitamin C than any other food. In fact, your diet will never lack in vitamin C if you eat plenty of citrus fruits, red bell peppers, broccoli, kiwi fruit and Brussels sprouts.

Vitamin D

Vitamin D helps maintain healthy bones, fights inflammation and strengthens your immune system. Luckily, your body can produce vitamin D on its own when you expose your skin to sunlight.

If you don’t spend a lot of time outdoors, you should eat plenty of maitake mushrooms. One cup offers more vitamin D than you need in a day. Alternatively, you can get it from fortified soy milk, almond milk and fruit juice.

Vitamin E

Vitamin E offers powerful antioxidants that fight oxidative stress and help your body function optimally. Luckily, most foods contain this vitamin, which means you’re less likely to suffer a deficiency.

Sunflower seeds are the best vegan source of vitamin E. One ounce offers 66 percent of the vitamin E you need in a day. Almonds, peanuts, avocados and pine nuts also offer plenty of this vitamin.

Vitamin K

Did you know that without vitamin K you could bleed out after even a minor a cut? This vitamin helps stop bleedingby supporting blood clotting.

Kale and collard greensare the best vegan sources of vitamin K. Other veggies, such as spinach, beet greens and collard greens also offer a lot of vitamin K.

If you suspect your diet lacks any of the vitamins above, increase your intake of the foods I’ve suggested. You can also ask your doctor to do a simple blood test to check for vitamin deficiencies.

52 comments

Daniel N
John N5 days ago

Thanks for posting

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Jeanette Björk
Jeanette Björk6 days ago

Interesting, I wouldn't have guessed that fruit juice contains vitamin D

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Linda Wallace
Linda Wallace9 days ago

I have read this twice now trying to remember everything.

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Hayley Rose Stirling

Vitamin B12 comes from plants/the soil. The only reason it is in a higher concentration for meat eaters to consume is that the animals have eaten the plants first. It IS possible for a vegan to consume enough vitamin B12 from plant sources alone, but in this day in age highly unlikely and so a supplement is recommended.
I felt I needed to clarify this point due to many comments posted. There really is no reason in most of parts of the world now to consume meat, dairy & eggs. The world is in a crisis and the easiest thing that each and everyone of us can do to help the health of our own body & the planet at the same time (plus the animals) is to adopt a plant based diet.

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Ruth R
Ruth R9 days ago

And where do the Vitamin B12 supplements come from? This might be a problem for vegans if they're sourced from animals.

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Dennis H
Dennis H9 days ago

Interesting that vitamin B12 supplements are required in order for vegans to not die.

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Mark T
Mark Turner9 days ago

Ty.

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hELEN hEARFIELD
hELEN hEARFIELD9 days ago

tyfs

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Janet B
Janet B9 days ago

Thanks

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Ruth S
Ruth S10 days ago

Thanks.

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