Vegan Diet Nutrition Here are some vegan sources of key nutrients, including protein, carbs, fats (including essential fatty acids), minerals and vitamins. Many of the vegan foods listed are also good sources of fiber (soluble and insoluble), phytochemicals and other micronutrients.
Sources of Protein in a Vegan Diet Whole grains (eg. whole wheat flour, bread and pasta, brown rice, oats, rye), nuts (eg. hazels, cashews, brazils, almonds), seeds (sunflower, sesame, pumpkin), legumes/pulses (peas, beans, lentils), soy products (flour, soy milk, tofu, tempeh).
Sources of Carbs in a Vegan Diet Whole grains (e.g. wheat, oats, barley, rice), whole-wheat bread, pasta and other flour products, lentils, beans, potatoes, dried and fresh fruit.
Sources of Fats in a Vegan Diet Nuts and seeds, nut and seed oils, vegan margarine, avocados.
Sources of Essential Fatty Acids in a Vegan Diet Two polyunsaturated fatty acids not made by the body are linoleic acid (omega 6 group) and alpha-linolenic acid (omega 3 group).
Note: The correct balance for omega-6:omega-3 intake is roughly 3:1
Sources of Vitamins in a Vegan Diet Vitamin A in Vegan Diet Carrots, spinach, pumpkins, tomatoes, dark greens, vegan margarines
Vitamin B in Vegan Diet Nuts, wholegrains, oats, muesli, pulses (peas, beans, lentils), yeast extracts, green leafy vegetables, potatoes, mushrooms and dried fruit
Vitamin B in Vegan Diet B12 supplements, fortified yeast extracts, soy milks (eg Plamil), TVP products, some breakfast cereals (eg. Nutri-Grain) - check labels. Seaweed and fermented products (eg. tamari, miso and tempeh) may contain some B12 but they are not reliable sources.
Vitamin C in Vegan Diet Red and blackcurrants, berries, citrus fruits (e.g. oranges, lemons, grapefruit), green vegetables, potatoes.
Vitamin D in Vegan Diet Action of sunlight on the skin, vitamin D-fortified foods like vegan margarines, some soy milks (eg. Plamil) and supplements.
Vitamin E in Vegan Diet Nuts, seeds, whole grains and flours, vegetable oils
Folate for Vegans Wheatgerm, raw/lightly-cooked green leafy vegetables (eg. broccoli, spinach), yeast, yeast extracts, nuts, peas, green 'runner beans', oranges, dates, avocados, whole grains.
Sources of Minerals in a Vegan Diet Calcium for Vegans Nuts, seeds, pulses (eg. soy beans, tofu, miso-fermented soybean curd, haricot beans), molasses, carob, parsley, figs (dried), sea vegetables, grains (eg. oatmeal), fortified soy milks.
Iron in Vegan Diet Nuts, seeds, pulses, grains, dried fruit, sea vegetables, parsley, green leafy vegetables, molasses, miso.
Of all the mistakes you could possibly make on January 1st, there's one that stands head-and-shoulders above the rest.
Make this one single mistake, and this one mistake alone, come January 1st, and you can pretty much "write-off" the rest of the year.
"Why should there be hunger and deprivation in any land, in any city, at any table, when man has the resources and the scientific know-how to provide all mankind with the basic necessities of life?" ~Martin Luther King, Jr.