For those who are considering adopting a vegan diet, probably the most common concerns is whether an eating plan that includes only plant foods could be nutritionally adequate. Considering the position
that animal-based foods have within the standard Western diet, this really is hardly surprising. However, there's increasing evidence that suggests that does not only is a whole-food vegan diet nutritionally adequate, but that eliminating animal-based foods can in fact reduce one’s risk of disease and encourage overall health and well-being.
Calcium
broccoli, leafy green 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
leafy green vegetables & sea vegetables, legumes/beans, nuts & seeds, blackstrap molasses, dried fruits, watermelon, prune juice, spinach, cereals, whole grain products.
Magnesium
brown rice, cooked spinach, beans/legumes, almonds/nuts, dried figs, broccoli, cooked oatmeal, wheat germ/bran, whole grain products, green leafy vegetables, bananas, peanuts.
Phosphorus
pinto beans, cereal grains, almonds, nuts, peas, peas, lentils, peanuts, brown rice, avocados, spinach, many vegetables, yeast.
Potassium
raisins, bananas, raw and cooked spinach, potatoes, baked yams, 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.
Manganese
brown rice & whole grain products, cereals, cooked oatmeal, wheat germ, nuts, seeds, legumes, cooked spinach & kale, black beans, almonds, avocados, pineapples, strawberries.
