Nutrients Sources

One of the most common questions for those who consider taking a vegan diet is to ask if a diet of plant foods alone can be sufficient nutritionally and provide appropriate sources of vitamins and minerals.

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Because a vegan diet contains only plants (for example, vegetables, grains, nuts, and fruits) and plant food. Vegans do not eat animal foods, including milk products and eggs.

Given the situation of animal foods in the standard western diet, it is not surprising.

Nevertheless, increasing evidence suggests that the removal of animal food will reduce one’s risk of illness and promote the general physical health and well being, and is not only nutritionally adequate in the vegetable diet as a whole.


What are the essential nutrients ?

The vegan way of life needs careful consideration.

The vitamins or minerals found in animal products can be difficult to obtain enough.

You must consume a nutritional balance to reduce the risk of health. So, these are a list of nutrients and their source for a vegan person.


Iron: The most common nutrient defect in the world is iron deficiency. To produce red blood cells, iron is essential.

The good news is because many plant foods include good amounts of this mineral; you can get all the iron required in vegan diets.

Good plant iron sources include lentils, chickpea, beans, tofu, cashew, chia, soil linseed, lentils, hemp, kale, dried apricots and fig, raisins, quinoa and breakfast fortified cereal.

Many factors affect your body’s absorption of iron from your diet. The most important factor is the need for iron in your body: more is absorbed in the case of iron shortages and less in the case of stores.

Tea, coffee, and some plant food substances can make absorbing iron difficult for your body.

Vitamin C, by comparison, increases the absorption of carbon. Broccoli, cabbage, Brussels sprouts are good sources of vitamin C.

Some Iron sources are:

  • Lentils: Lentils are rich in iron, calcium, and carbohydrates, which make a healthy diet. The cooked lentils contain 6.59 mg iron and 17.86 g protein per cup. Each lentil contains 5.5 mg. Lentils also include a wide variety of other nutrients such as B vitamins, magnesium, potassium, and zinc.

lentils vegan iron source

For soups, stews, curries, salads, and other meals, people can include brown, red, or green lentils.

  • Tofu: Tofu is a bean curd provided by producers by coagulating soya milk. It is popular with vegetarians and vegans because it is high in protein, iron, and calcium.

Tofu is available in various shapes, such as firm, soft, and silk. Tofu can be made for grilling or stirring, adding soft tofu to consoles, and adding silk tofu to a delicious chocolate dessert using coconut powder and sweetener.

tofu vegan iron source

Calcium: Our bones contain large quantities of calcium that make them firm and rigid.

Certain activities, including nerve, muscle functions, and blood coagulation, often require calcium.

This is so important in terms of survival that calcium is removed from the bone and used in other critical functions when food calcium is too small.

The body absorbs calcium closely in the blood, and calcium levels in the blood cannot be determined.

Calcium is present in dark green leafy vegetables, calcium-sulfate tofu, soy milk, and orange juice fortified with calcium and many other foods commonly consumed by vegan.

Although lower intakes of animal proteins that decrease calcium losses, currently there is insufficient evidence that vegans have lower calcium needs.

Vegans should eat high-calcium diets or use extra calcium.

Some Calcium sources are:

  • Nuts: All nuts are small in calcium quantities. Fiber, healthy fats, and protein are also good components of nuts.

nuts vegan calcium source

Besides, they contain high levels of antioxidant B, magnesium, copper, potassium, and selenium as well as E and K vitamins and are rich in antioxidants.

  • Green leafy vegetables: For example, spinach, boccia Choy, turkey, mustard, and collard greens provide 84–142 mg per 1⁄2 of cup cooked (70–95 grams, depending on the variety)–or 8–14 percent of the RDI.

green leafy vetables vegan calcium source

Some vegetables, especially bitter vegetables, such as dark leafy grass and cruciferous plants-are rich in calcium.

The okra, cock, cold, broccoli, and Brussels sprouts are also rich in calcium. In other words, plants contain variable amounts of antinutrients, including oxalates. Oxalates can bind to your intestine and make it harder to absorb your body.


Protein: Vegetarian and vegan diets have a common concern that they may lack adequate protein.

But many experts believe that a well designed vegetarian and vegan diet will provide all the nutrients you need.

Our immune system also includes proteins to make antibodies essential for the control of infections and also plays a role in the regulation of blood sugar, fat metabolism, and the functioning of energy.

Generally, protein products are broken down into many amino acids, known as protein building blocks.

Some of these have been classified as essential amino acids, which means that they have to be obtained from food because the body cannot produce them itself.

Protein also provides a good source of various minerals and vitamins, including zinc and vitamin B.

As a vegan, to provide optimal nutrition, it is important to include all of these amino acids in the diet.

To obtain the appropriate quantity of protein and all the necessary amino acids, different grain and vegetables, such as beans and rice, and tofu and broccoli, must be combined. Variety is important in veganism.

Some Protein sources are:

  • Chia Seeds: Just one tablespoon of chia seeds contains approximately 2 g of protein and can be used as a balanced snack, mixed with salads and soups.

chia seeds vegan protein source

They are also an excellent substitute for egg in vegan cooking as they are hydrophilic and thus mature when water is soaked for about 20 minutes.

  • Quinoa: It’s a whole protein that contains 22 amino acids and is a great alternative to carbohydrates like rice and couscous.

quinoa vegan protein source

Vitamin A: Vegan foods do not contain vitamin A, but fruits and particularly vegetables are precursors that transform the body into molecules of vitamin A.

These precursors of vitamin A are plentifully found in dark, leafy, especially kale and spinach, which include antioxidant beta-carotene.

These precursors are also plentiful in deep orange vegetables like squash, sweet potatoes, and carrots (including pumpkin).


Only one or two portions of this plant will attend to your vitamin A needs every day.

A drizzle of oil over vegetables or an avocado or tahini dressing can improve the uptake of the foods.

Some Vitamin A sources:

  • Sweet Potato: Vitamin A from this root vegetable is in the form of beta-carotene. Some research has suggested that it may be able to protect against prostate and colon cancer.

sweet potatoes vegan vitamin a source

They are good sources of B-6, C, and potassium. They are good. They are high in fiber and can control blood sugar levels with a low glycemic index.

  • Mango: Mangos are rich in antioxidants and food fiber, which can help improve intestinal function and control of blood sugar. The fruit itself is delicious but works in a tropical fruit salad or mango salsa in the same way.

mango vegan vitamin a source

Vitamin B12: Vegans should take special care to consume ample vitamin B-12 because it is found mainly in poultry, eggs, and dairies.

Therefore, vegan or vegetarian vitamin B-12 deficiency is more likely to develop. Food fortified foods, such as certain breakfast cereals and nutritional yeast, may be used for veganisms to avoid all products derived from the animal.

Plant food does not produce vitamin B-12, and therefore it is vital to ensure the best health for vegans to discover alternative sources of vitamin B12.

Some, Vitamin B12 sources are:

  • Rice
  • Breakfast Cereals
  • Soya Milk or Non-Dairy Milk
  • Energy Bar


Omega 3: Vegan and Vegetarian peoples mainly concern about how to get omega-three nutrients. Because it is essential for the human body.

Omega 3 nutrients are mainly present in fish. But it is also present in some plants. In human nutrition, three omegala three fats exist:

  1. ALA: It is also known as alpha-linolenic acid.The fatty acid of short-chain omega-3 present in plant foods such as flaxseed, walnuts, and tofu.
  2. DHA: It is also known as docosahexaenoic acid. A marine-based, long-chain omega-3 fatty acid that means fatty fish such as salmon, trout, and some types of algae are found in it.
  3. EPA: It is known as eicosapentaenoic acid. A marine long-chain omega-3 fatty acid also found in fatty fish and some algae.

Some, Omega 3 sources are:

  • Walnuts: Walnuts give ALA omega-3s as well as cardiovascular poly- and monounsaturated acids: two tablespoons produce 1, 140 mg. Use a packaged appetites snack, or add pumpkin spice and serve them as a drop-inspired snack.

Walnuts vegan Omega 3 source

  • Flaxseed: Flaxseeds may be your best source of omega-3 fats if you are a vegetarian or don’t eat fish. These are rich in alpha-linolenic acid (ALA), primarily omega-3 acid dependent on plants.

Flaxseed vegan omega 3 source

Vitamin D: In bone health as well as the respiratory, nerve and muscle functions, vitamin D plays an important role.

It can also help to protect against cancer, heart problems, stroke, diabetes, autoimmune, and depression.

Sunscreen vitamin D is believed to be because our bodies can produce and absorb vitamin D from sunlight.

Some, Vitamin D sources are:

  • Mushrooms: Mushrooms grown in darkness can contain little vitamin D. Nevertheless, as mushrooms grow, they expose themselves to ultraviolet light.

One of the only types of plants that contain significant quantities of vitamin D is Mushrooms.

  • Sunshine: For most people, it’s enough to get out of the heat for 10 to 30 minutes, three days a week.

People with darker skin, however, will need to have the same benefits from exposure to the sun as people with light skin.

  • Soya Milk (Fortified): Fortified soya milk also contains Vitamin D. But, before buying a soy milk brand, it is important to check for vitamin D. Very little Vitamin D in brands that are not fortified.


Zinc: Improved immune function, decreased common cold, and faster wound healing is the health benefits of zinc.

Zinc needs to be particularly sensitive to vegetarians and vegans, as the available supply of zinc in food is smaller than that in animal food.

Also, the amount of zinc found in vegetables and other plant foods can vary greatly depending on the amount of zinc produced on the soil.

Zinc deficiency may be responsible for hair loss, impotence, nausea, slow wound healing, and mental tiredness.

Includes fortified cereals, wheat germs, tofu, hemp grains, lentils, yogurt, oatmeals, wild rice, squash seeds, and milk, both from vegan and from vegetarian sources.

Some Zinc sources are:

  • Toasted Wheat Germ: Zinc is contained 17mg per 100gm, 5mg per oz, and 9mg per 200 calories.
  • Oatmeal: In 200 calories zinc is 3mg, 2mg per cup and 1mg in 100gm.
  • Nuts: Other healthy foods, including healthy fats and carbohydrates, as well as a variety of other vitamins and minerals, are found in nuts.

Nuts are also a fast and convenient snack and are associated with reducing risk factors for some diseases such as cardiac disease, cancer, and diabetes.


Folic Acid: Folic Acid is also known as Vitamin B9. For the brain and nerve function, the development of the genetic material of the corpus (DNA and RNA), the cell replication, and vitamin B12, for the creation of red blood cells, are essential folic acid.

Folic acid helps to regulate amino acid homocysteine blood levels–high levels associated with the cardiac disease–in addition to vitamins B6 and B12.

Some, Folic acid sources are:

  • Bananas: They are particularly high in folic acid and are easy if combined with a few other folic acid-rich foods to help you meet your everyday needs.
  • Avocado: The avocados, because of their creamy texture and buttery flavor, are extremely popular, are an ideal source of many important nutrients, including folic acid, in addition to their unique taste.
  • Nuts and Seeds: The heart of protein is rich in fiber and many of the minerals and vitamins your body needs.

It can also help you meet your daily folate need by incorporating further nuts and seeds into your diet. The amount of folate can vary slightly in different kinds of nuts and seeds.