Sources of Nutrition for Vegans
products such as tofu*, wild rice*, quinoa*, wholegrain rice, millet, pulses
such as lentils and beans, oats, nuts and seeds. *Complete proteins
pasta, wholemeal bread, potatoes, wholegrain rice, pulses such as beans and
Essential Fatty Acids
oil (alternatively known as Linseed oil)*, rapeseed oil*, hempseed oil*,
walnuts, sunflower oil, olive oil, nuts and seeds. * Rich in Omega 3
Vitamin A (Beta Carotene)
dried fruit, red and orange peppers, broccoli, green leafy vegetables,
tomatoes, mangoes, sweet potatoes and squash.
B Vitamins / Folic Acid
seeds, broccoli, wholemeal bread, mushrooms, bananas, peas, nuts, beansprouts,
millet, soya, figs, yeast extract and prunes.
B12 (essential in a Vegan
yeast extract, fortified soya milk, fortified breakfast cereal, margarine
(non-hydrogenated) (best absorbed when eaten with folate).
fruit and vegetables, including lettuce, oranges, peas and green peppers.
Vitamin D (calciferol)
fortified breakfast cereal, margarine, fortified soya milk.
Vitamin E (tocopherol)
seeds, margarine and oil, most nuts, avocados, green leafy vegetables, oats,
(seaweed), peas, lettuce, soya products, green leafy vegetables.
Leafy vegetables such as broccoli, parsley and watercress, orange juice, sesame
seeds and tahini, fortified soya milk, almonds, dried fruit such as figs,
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
nuts, tofu, pumpkin seeds, whole grains, pulses such as beans and lentils.
(kelp) is by far the best source.
Selenium, Potassium and
peas, brazil nuts, wholegrains, pumpkin seeds, yeast extract and potatoes.
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.
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.