protein – Power Plants

Looking for a quick reference to alternative food sources (vegan) that meet the key daily nutrient requirements for the human body?

This table lists how you can obtain essential nutrients from vegan food sources.

Nutrient	Vegan Food Sources
Protein	– Legumes (beans, lentils, peas) – Nuts and seeds – Tofu, tempeh – Seitan – Whole grains
Iron	– Legumes – Nuts and seeds – Tofu, tempeh – Dark leafy greens (spinach, kale) – Dried fruits
Calcium	– Fortified plant milks (almond, soy, rice) – Tofu (made with calcium sulfate) – Dark leafy greens – Broccoli – Almonds
Omega-3 Fatty Acids	– Flaxseeds, chia seeds – Walnuts – Hemp seeds – Algae-based supplements
Vitamin B12	– Fortified foods (plant milks, cereals, nutritional yeast) – Meat substitutes – Tempeh
Vitamin D	– Sunlight exposure – Fortified foods (plant milks, cereals) – Mushrooms (UV-exposed)
Zinc	– Legumes – Nuts and seeds – Whole grains – Tofu, tempeh
Iodine	– Seaweed – Iodized salt
Selenium	– Brazil nuts – Whole grains – Legumes
Magnesium	– Whole grains – Dark leafy greens – Nuts and seeds – Legumes
Potassium	– Bananas – Sweet potatoes – Legumes – Nuts and seeds
Folate	– Dark leafy greens – Legumes – Asparagus – Avocado

Please note: This table is not an exhaustive list and planning is required to ensure a well-balanced vegan diet. Consulting a registered dietitian can help create a personalized plan to meet any specific needs.

Additional Considerations:

Non-vegan sources may be higher in certain nutrients but often have saturated fat and cholesterol.
Vegan sources may require consuming a wider variety of foods to meet daily needs.
Proper food preparation techniques can enhance nutrient absorption in plant-based foods (e.g., pairing iron with vitamin C for better absorption).