Notable nutrients
Nutrient | Food sources |
Protein | Legumes (beans, lentils, peas, peanuts), nuts, seeds, soy foods (tempeh, tofu) |
Omega-3 fats | Seeds (chia, flax, hemp), leafy green vegetables, microalgae, soybeans and soy foods, walnuts, wheat germ, supplement |
Fiber | Vegetables, fruits (especially berries, papayas, pears, dried fruits), avocados, legumes (beans, lentils, peas), nuts, seeds, whole grains |
Calcium | Low-oxalate leafy greens (bok choy, broccoli, cabbage, collard, dandelion, le, watercress), calcium-set tofu, almonds, almond butter, fortified plant milks, sesame seeds, tahini, figs, blackstrap molasses |
Iodine | Sea vegetables (e.g., arame, dulse, nori, wa me), iodized salt, supplement if necessary |
Iron | Legumes (beans, lentils, peas, peanuts), leafy greens, soybeans and soy foods, quinoa, potatoes, dried fruit, dark chocolate, tahini, seeds (pumpkin, sesame, sunflower), sea vegetables (dulse, nori) |
Zinc | Legumes (beans, lentils, peas, peanuts), soy foods, nuts, seeds, oats |
Choline | Legumes (beans, lentils, peas, peanuts), bananas, broccoli, oats, oranges, quinoa, soy foods |
Folate | Leafy green vegetables, almonds, asparagus, avocado, beets, enriched grains (breads, pasta, rice), oranges, quinoa, nutritional yeast |
Vitamin B12 | Fortified foods (nutritional yeast, plant milks), supplement |
Vitamin C | Fruits (especially berries, citrus, cantaloupe, kiwifruit, mango, papaya, pineapple), leafy green vegetables, potatoes, peas, bell peppers, chili peppers, tomatoes |
Vitamin D | Sun |
Vitamin K | Leafy green vegetables, sea vegetables, asparagus, avocado, broccoli, Brussels sprouts, cauliflower, lentils, peas, natto (a traditional Japanese food made from fermented soybeans) |
