plant based nutrient sources from vegetables, fruits adn grains

The Complete List of 16 Beneficial Plant-Based Nutrient Sources for Vegans

There are a lot of plant-based nutrient sources that vegans and non-vegans need to be aware of. In today’s post, I will focus on what nutrients vegans need to be aware of that they may not be getting enough of. Here is a complete list of plant-based nutrient sources that vegans need.

It is important to realize that there is a difference between nutrients and foods. A nutrient is something that your body needs to get from food (or supplements) in order for your body to function properly.

Foods contain more than just nutrients; they also give us minerals, water, vitamins, and fiber. While we can get some of these from supplements, it’s better to get them from eating whole foods.

Plant-based nutrient sources

Vitamin B12

Vitamin B12 is an essential nutrient that is not found in vegan-friendly foods. It is found in animal products, such as meat, poultry, fish, eggs, and dairy. If you are vegan, you can get vitamin B12 from supplements or fortified foods.

Iron

Plant-based foods that are high in iron include legumes, grains, dark leafy greens, nuts, and seeds.

Zinc

Plant foods that are high in zinc include legumes, grains, nuts and seeds, and vegan cheese.

Calcium

Plant-based foods that are high in calcium include dark leafy greens, vegan cheese, vegan yogurt, and calcium-fortified plant milk.

Vitamin D

Plant-based foods that are high in vitamin D include mushrooms, vegan yogurt, vegan cheese, and fortified plant milk.

Vitamin A

Plant-based foods that are high in vitamin A include sweet potatoes, carrots, dark leafy greens, and squash.

Vitamin C

Plant-based foods that are high in vitamin C include oranges, strawberries, bell peppers, and broccoli.

Folate

Plant-based foods that are high in folate include legumes, dark leafy greens, nuts, and seeds.

Vitamin B6

Plant-based foods that are high in vitamin B6 include potatoes, bananas, and legumes.

vegetables as the perfect plant-based nutrient sources for vegans

Magnesium

Plant-based foods that are high in magnesium include dark leafy greens, nuts and seeds, and grains.

Potassium

Plant-based foods that are high in potassium include potatoes, sweet potatoes, legumes, and bananas.

Phosphorus

Plant-based foods that are high in phosphorus include grains, nuts and seeds, and legumes.

Iodine

Plant-based foods that are high in iodine include sea vegetables, vegan cheese, and vegan yogurt.

Choline

Plant-based foods that are high in choline include vegan cheese, legumes, and grains.

Omega-3 fatty acids

Plant-based foods that are high in omega-3 fatty acids include flaxseeds, chia seeds, and walnuts.

Antioxidants

Plant-based foods that are high in antioxidants include dark leafy greens, berries, nuts, and seeds.

Why choose veganism?

A vegan diet can be a healthy and nutritious way to eat. There are many health benefits associated with eating a vegan diet, including lower blood pressure, cholesterol, and triglyceride levels, and a reduced risk for heart disease, stroke, cancer, and type 2 diabetes.

In addition, a vegan diet can help you lose weight and keep it off.

A healthy vegan diet is based on plant foods, such as vegetables, fruits, whole grains, legumes (beans, peas, and lentils), nuts, and seeds.

The key takeaway about plant-based nutrient sources

Hopefully, this article has been helpful in identifying plant-based nutrient sources that vegans need. Granted, for many of them you don’t have to go out of your way to consume high levels – but there are certainly a few that deserve special attention.

See also: What Does a HEALTHY Vegan Life Look Like? (5 Delicious Recipes Included!)



Petra profile image

Hi, I’m Petra and for most of my life, I was an omnivore. A vegan couple made me curious about veganism, so I did some research. What I found out about the animals, our planet, and the health benefits of a vegan diet made me go vegan overnight. It’s been 5 years now and it’s been one of the best decisions of my life.

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