I have complied a list for myself and other readers of the top nutrients that I want to be aware of while eating a plant-based diet. It is not difficult to get enough protein and iron while eating a plant-based diet as long as a conscious effort is made to include rich sources of these nutrients daily. Sometimes I catch myself eating the same snacks and meals for a week or two and forget some important foods that I should be incorporating into my meals.  The lists below are foods rich in that specific nutrient.

Protein:

  • Tofu
  • Tempeh
  • Seitan
  • Beans
  • Nuts
  • Seeds
  • Lentils
  • Quinoa
  • Sprouted Grains

Iron:

  • Leafy greens
  • Lentils
  • Dried fruit
  • Whole grains
  • Nuts
  • Seeds

Calcuim:

  • Leafy greens (excluding spinach)
  • Almond milk
  • Soy milk
  • Hemp Milk
  • Oranges
  • Figs
  • Blackstrap Molasses
  • Broccoli
  • Currants

B12:

  • Nutritional Yeast
  • Fortified milks & cereals
  • b12 supplement – Dr. Furhman’s Pixie Vites – great for kids and adults
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