| these are all the essential nutrients you need to stay healthy on a vegan diet. If you do know any more please feel free to comment them, the more the merrier !! if any non-vegan tells you that you can't get all your nutrients, show them this topic and tell them to exit your presence :-) VITAMIN A: avocados, bananas, carrots, cherries, kale, mango, oranges, papaya, peas, pineapple, pumpkin, spinach, tomato, watermelon & more VITAMIN B-1: almonds, beans, dates, figs, garlic, grains, greens, lentils, onions, parsley, peas, pecans, prunes, raisins, seeds, & more VITAMIN B-2: apples, bananas, beans, grains, leafy greens, mushrooms, nuts, onions, pineapple, sprouts, watercress, watermelon & more VITAMIN B-3: asparagus, bananas, corn, grains, leafy greens mushrooms, nuts, peas, potato, rice, seeds, squash, soy, strawberries & more VITAMIN B-5 (which is destroyed by heat): beans, corn, grains, legumes, nuts, oats, onions, oranges, potato, seeds, tomato, walnuts & more VITAMIN B-6 (destroyed by heat): bell peppers, carrots, grapes, lemon, mango, mushrooms, nuts, onions, oranges, peas, raisins, squash & more B-12 (destroyed by heat): eat lots of unwashed, organic fruit & veg. also beans, grains, grapes, nuts, plums, seeds, soy, sprouts & more B-15 (destroyed by heat): almonds, brown rice, grains, nuts, pumpkin seeds, sesame seeds, sunflower seeds, unwashed veg & more B-17 (destroyed by heat): almonds, blackberries, chia seeds, celery, grains, oats, raspberries, sprouts, strawberries & more BIOTIN: almonds, bananas, beans, brown rice, corn, fruits (all), grains, leafy greens, nuts, raisins, seeds, soy, strawberries & more CHOLINE: avocados, bean sprouts, cabbage, cauliflower, corn, fruits, green beans, hemp, lentils, nuts, peas, soy, spinach, wheat & more FOLIC ACID: asparagus, beans, broccoli, citrus fruits, cucumber, grains, oranges, papaya, pecans, rye, spinach, sweet potato & more INOSITOL: all fruit and veg, almonds, artichokes, beets, blackberries, corn, garlic, grains, lima beans, oats, onions, oranges, peas & more PARA-AMINOBENZOIC ACID: beans, brown rice, grains, leafy greens, molasses (unrefined), mushrooms, spinach & more VITAMIN C (destroyed by heat): apples, berries (all), cacao/chocolate, citrus fruits, cucumber, guava, kale, leafy greens, watermelon & more VITAMIN D: avocados, basil, carrots, leafy greens, seeds, shiitake mushrooms, sweet potato, SUNLIGHT & more VITAMIN D2: alfalfa sprouts, chlorella, spirulina, yeast and SUNLIGHT VITAMIN E: brown rice, carrots, corn, flax, fruit (all), grains, hemp, leeks, oats, olive oil, parsnips, quinoa, vegetable oils & more VITAMIN F (destroyed by heat): avocados, fruits (all), ginger, nuts, oranges, parsley, kale, root vegetables, seeds, seaweed & more VITAMIN K: broccoli, brussels sprouts, cabbage, grains, mushrooms, oats, peas, potato, seaweed, soy, spinach, strawberries & more VITAMIN P (destroyed by heat): apricots, blackberries, cherries, currants, grapefruit, lemon, oranges, parsley, plums & more VITAMIN T: alfalfa sprouts, chlorella, plantain, sesame seeds, some vegetable oils VITAMIN U: alfalfa sprouts, cabbage (raw), celery (raw), chlorella, leafy greens (raw) ALLYL SULFIDES: chives, garlic, leeks, onions ALPHA-CAROTENE: berries (all), broccoli, carrots, corn, leafy greens, oranges, peaches, pumpkin, seaweed, sweet potato & more ALPHA-LIPOIC ACID: broccoli, potatoes, spinach ANTHOCYANINS: blackcurrants, blueberries, cherries, cranberries, raspberries, red cabbage, strawberries ARGININE: all veg except celery & turnips, apples, apricots, beans, berries (all), coconut, grains, nuts, seeds, strawberries & more BETA-SITOSTEROL: all fruits, chlorella, leafy greens BIOFLAVINOIDS: apricots, citrus fruits, grapefruit, lemon, onions, parsley, peppers, plums, pomegranate, raisins, tomatoes & more BORON: almonds, apples, beans, carrots, dates, hazelnuts, leafy greens, pears, plums, raisins, soy, wheat & more CATECHIN: berries (all), black tea, cacao/chocolate, green tea, rhubarb CALCIUM: avocados, beans, carrots, chickpeas, figs, lemon, lettuce, mango, nuts, oats, parsley, PLANT MILKS, soy, watercress & more CHLORINE: bananas, beets, cabbage, coconut, cucumber, dates, kale, lettuce, mushrooms, strawberries, sweet potato, tomato, wheat & more CHLOROPHYLL: blue-green algae, chlorella, spirulina, wheatgrass CHROMIUM: apples, barley, basil, beans, beets, black pepper, cacao/chocolate, grains, hemp, mineral water, mushrooms, onions, walnuts & more COBALT: apricots, broccoli, garlic, leafy greens, seaweed, wheat & more COENZYME Q10: almonds, grains (all), spinach COPPER: apricots, avocados, beans, beets, brazil nuts, broccoli, garlic, grapes, green veg, hazelnuts, nuts, pecans, sunflower seeds & more CRYPTOXANTHIN: apples, apricots, corn, green peppers, lemon, oranges, papaya, paprika, persimmons, starfruit CURCUMIN: cumin seeds, turmeric CYSTEINE: brazil nuts, soy, whole wheat ELLAGIC ACID: apples, blackcurrants, cherries, cranberries, grapes, pomegranate, raisins, raspberries, strawberries & more FIBRE: all fruits & vegetables, other sources include cacao/chocolate and chlorella FLAVONOIDS: cacao/chocolate, chlorella, fruits (all), lucuma powder, lychee, maca powder, mesquite powder, vegetables FLUORINE (destroyed by heat): avocados, black tea, cabbage, carrots, dates, green tea, leafy greens, nuts, oats, parsley, seeds & more FRUCTO-OLIGOSACCHARIDES: artichokes, bananas, barley, garlic, onions, tomatoes GAMMA-CAROTENE: tomatoes GAMMA-LINOLENIC ACID: blackcurrant seed oil, borage seed oil GERMANIUM: aloe vera, barley, chlorella, garlic, oats, shiitake mushrooms GLUTAMIC ACID: dates, shiitake mushrooms GLUTAMINE: oats, parsley, spinach GLUTATHIONE: apples, asparagus, broccoli, carrots, onions, peaches, spinach, sprouts, strawberries, tomatoes, watermelon & more GLYCINE: avocados, oats, wheatgerm, whole weat HESPERIDIN: berries (all), buckwheat, grapefruit, lemon, oranges HISTIDINE: apples, beans, nuts, papaya, pineapple, seeds (all), vegetables (except celery, radishes and turnips) INDOLES: brussels sprouts, cabbage, cauliflower, kale, mustard greens, radishes IODINE: apples, asparagus, beans, beats, blueberries, cabbage, carrots, celery, citrus fruits, coconut, garlic, onions, soy, squash & more IRON (consume foods high in vitamin c to increase iron absorption): bananas, beans, cashews, dried fruit, seeds (all), soy & LOTS more ISOFLAVONES: alfalfa sprouts, berries (all), broccoli, cabbage, carrots, soy ISOLEUCINE: apples, beans, dates, nuts, peaches, pears, seeds (all), strawberries, all vegetables (except celery/lettuce/radish) & more KAEMPFEROL: asparagus, beets, cauliflower, dill, grapefruit, strawberries LECITHIN: beans, grains (all), nutritional yeast LEUCINE: apples, apricots, dates, grains (all), nuts, peaches, seeds (all), strawberries, vegetables (except celery/lettuce/radish) & more LIGNINS: flax (oil/seeds) LUTEIN: apples, beets, broccoli, carrots, corn, kale, lettuce, orange juice, peaches, peas, potato, pumpkin, red peppers, spinach & more LYCOPENE: apricots, carrots, chlorella, grapefruit (pink), green peppers, guava, tomatoes, watermelon LYSINE: aloe vera, apples, bananas, beans, dates, grains (all), nuts, oranges, pineapple, seeds (all), strawberries, ALL VEGETABLES & more MAGNESIUM: avocados, bananas, beans, beets, carrots, grains (all), hemp, leafy greens, lemon, nuts, squash, watermelon & more MANGANESE: avocados, bananas, beans, blackberries, cucumber, grains (all), legumes, oats, peas, seeds (all), sweet potato, yams & more METHIONINE: apples, bananas, brown rice, cabbage, garlic, grains (all), nuts, onions, oranges, peaches, pineapple, sunflower seeds & more METHYL-SULFONYL-METHANE (MSM): aloe vera, pine nuts, rain-watered fruits, unwashed vegetables MOLYBDENDUM: apricots, beans, carrots, garlic, grapes, grains (all), leafy greens, legumes, raisins, seaweed, strawberries & more MONOTERENES: aubergine (eggplant) basil, broccoli, carrots, citrus fruits, parsley, peppermint, tomatoes, yams OMEGA FATTY ACIDS: beans, blue-green algae, cabbage, corn, hemp, leafy greens, pumpkin seeds, sesame seeds, vegetable oils & more PECTIN: apples, bananas, blueberries, brocolli, cabbage, carrots, cauliflower, figs, grapefruit, lima beans, onions, watercress & more PHENYLALANINE: avocados, bananas, beans, beets, carrots, grains (all), peaches, seeds (all), ALL vegetables (except lettuce/radish) & more PHOSPHOROUS: almonds, asparagus, bananas, beans, coconut, grains (all), kale, leafy greens, lentils, nuts, oats, rice (brown/wild) & more PHYTOENE/PHYTOFLUENE: tomatoes POTASSIUM (destroyed by excessive heat): apples, bananas, cabbage, grains (all), hemp, leafy greens, mango, pistachios, turnips & more PROANTHOCYANADINS/ANTHOCYANOSIDES: blackberries, blueberries, citrus fruit seeds, cherries, elderberries, grape seeds, raspberries PROTEIN (the big one): beans, broccoli, brown rice, cauliflower, grains (all), hemp, lentils, nuts, seeds (all) soy, ALL VEGETABLES QUERCETIN: apples, black tea, broccoli, buckwheat, cherries, citrus fruits, garlic, green tea, leafy greens, onions & more RESVERATROL: grape skins and grape leaves RIBONUCLEIC ACID (RNA): asparagus, beets, leafy greens, lentils, mushrooms, nuts, radish RUTIN: apricots, blackberries, buckwheat, cherries, citrus fruit peels (inner rind), hawthorn berries SELENIUM: asparagus, beets, carrots, cashews, grains (all), mango, mushrooms, nuts, seaweed, soy, sunflower seeds, tomatoes & more SILICON: almonds, apples, bananas, celery, cucumber, grains (all), leeks, lettuce, oats, onions, plums, skins of all fruits/veg & more SODIUM: asparagus, beets, carrots, garlic, kale, lentils, mango, olives, raisins, sea salt, spinach, sprouts, tomatoes, turnips & more SULFORAPHANE: broccoli, brussels sprouts, cabbage, cauliflower, kale, turnips SULFUR: apples, apricots, broccoli, chives, garlic, grains (all), kale, leafy greens, lima beans, parsnip, pumpkin seeds, spinach & more SUPER-OXIDE DISMUTASE: broccoli, cabbage, leafy greens, nutritional yeast, wheatgrass THERONINE: apples, apricots, beans, grains (all), nuts, pears, seeds (all), tomato and vegetables (except celery and lettuce) & more TRACE MINERALS: alfalfa sprouts, dulse, hemp, kelp, nuts, sea salt, seaweed, seeds (all), soy, sprouts, ALL VEGETABLES & more TRYPTOPHAN: beans, cashews, chives, grains (all), nuts, oranges, pineapple, pumpkin seeds, seeds (all), sweet potato, ALL VEGETABLES & more TYROSINE: apples, avocados, bananas, beans, beets, bell peppers, carrots, cucumber, strawberries, sunflower seeds, watermelon & more VALINE: apples, beans, grains, mushrooms, nuts, peaches, pears, seeds, strawberries, tomato and vegetables (except celery/lettuce) & more VANADIUM: dill, grains, olives, parsley, radish, soy, string beans ZEAXABTHIN: bell peppers, chlorella, corn, kiwi, leafy greens, oranges, paprika, raisins, spirulina, winter squash, zucchini & more ZETA-CAROTENE: tomatoes ZINC: almonds, beans, coconut, grains (all), hemp, leafy greens, mushrooms, onions, peanut butter, peas, pumpkin seeds, soy & more |
| Thank you, this will be very helpful! 😆 |
| Cool man thx for this. I don't recommend trying to get B12 from natural sources though like unwashed fruit and veg. The soil is usually been fucked about in some way and robbed of B12. Even if it's organic there's still no guarentee it can provide you with enough B12. Just supplement it. It's not worth the risk. |
 |
| awwww nice, thanks man! |
deadoptimist said: Though I think shit-flinging should also have standards - no personal, no behind the scenes. |
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