Sources of Nutrition for Vegans

Protein

Soya products such as tofu*, wild rice*, quinoa*, wholegrain rice, millet, pulses such as lentils and beans, oats, nuts and seeds. *Complete proteins 

Carbohydrates

Wholegrain pasta, wholemeal bread, potatoes, wholegrain rice, pulses such as beans and lentils.

Essential Fatty Acids

Flaxseed oil (alternatively known as Linseed oil)*, rapeseed oil*, hempseed oil*, walnuts, sunflower oil, olive oil, nuts and seeds. * Rich in Omega 3

Essential Vitamins

Vitamin A (Beta Carotene)

Carrots, dried fruit, red and orange peppers, broccoli, green leafy vegetables, tomatoes, mangoes, sweet potatoes and squash.

B Vitamins / Folic Acid

Pumpkin seeds, broccoli, wholemeal bread, mushrooms, bananas, peas, nuts, beansprouts, millet, soya, figs, yeast extract and prunes.    

B12 (essential in a Vegan diet)

Fortified yeast extract, fortified soya milk, fortified breakfast cereal, margarine (non-hydrogenated) (best absorbed when eaten with folate).

Vitamin C

Most fruit and vegetables, including lettuce, oranges, peas and green peppers.

Vitamin D (calciferol)

Sunlight, fortified breakfast cereal, margarine, fortified soya milk.

Vitamin E (tocopherol)

Sunflower seeds, margarine and oil, most nuts, avocados, green leafy vegetables, oats, wholemeal bread.

Vitamin K

Kelp (seaweed), peas, lettuce, soya products, green leafy vegetables.

Essential Minerals

Calcium

Green Leafy vegetables such as broccoli, parsley and watercress, orange juice, sesame seeds and tahini, fortified soya milk, almonds, dried fruit such as figs, brazil nuts.

Iron

Pulses such as beans and lentils, green leafy vegetables such as watercress, spring greens and kale, dried apricots, pumpkin seeds, tofu, wholegrains, blackstrap molasses. *Iron is more easily absorbed when eaten with foods rich in vitamin C.

Zinc & Magnesium

Most nuts, tofu, pumpkin seeds, whole grains, pulses such as beans and lentils.

Iodine

Seaweed (kelp) is by far the best source.

Selenium, Potassium and Phosphorous

Chick peas, brazil nuts, wholegrains, pumpkin seeds, yeast extract and potatoes.

Vegan Supplements

Veg 1 is a multivitamin which has been designed specifically for vegans, though it is suitable for everyone. It was formulated by the Vegan Society in conjunction with HealthPlus.

This supplement provides EU recommended daily allowances (RDAs) of Vitamin B2, Vitamin B6, Vitamin B12, Vitamin D, Folic Acid, Iodine and Selenium. It comes in bottles of 90 tablets which is a three month supply for adults and is available from the Vegan Society's online shop.