Nutrition - Sources of fatty acids, vitamins & minerals

ESSENTIAL FATTY ACIDS

Flaxseed oil (alternatively known as Linseed oil)*, rapeseed oil*, hempseed oil*, walnuts, sunflower oil, olive oil, nuts and seeds. * Rich in Omega 3

ESSENTIAL VITAMINS

  

Vitamin A (Beta Carotene)

Carrots, dried fruit, red and orange peppers, broccoli, green leafy vegetables, tomatoes, mangoes, sweet potatoes and squash.

B Vitamins / Folic Acid

Pumpkin seeds, broccoli, wholemeal bread, mushrooms, bananas, peas, nuts, beansprouts, millet, soya, figs, yeast extract and prunes.

B12 (essential in a Vegan diet)

Fortified yeast extract, fortified soya milk, fortified breakfast cereal, margarine (non-hydrogenated) (best absorbed when eaten with folate).

Vitamin C

Most fruit and vegetables, including lettuce, oranges, peas and green peppers.

Vitamin D (calciferol)

Sunlight, fortified breakfast cereal, margarine, fortified soya milk.

Vitamin E (tocopherol)

Sunflower seeds, margarine and oil, most nuts, avocados, green leafy vegetables, oats, wholemeal bread.

Vitamin K

Kelp (seaweed), peas, lettuce, soya products, green leafy vegetables.

ESSENTIAL MINERALS

Calcium

Green Leafy vegetables such as broccoli, parsley and watercress, orange juice, sesame seeds and tahini, fortified soya milk, almonds, dried fruit such as figs, brazil nuts.

Iron

Pulses such as beans and lentils, green leafy vegetables such as watercress, spring greens and kale, dried apricots, pumpkin seeds, tofu, wholegrains, blackstrap molasses. *Iron is more easily absorbed when eaten with foods rich in vitamin C.

Zinc & Magnesium

Most nuts, tofu, pumpkin seeds, whole grains, pulses such as beans and lentils.

Iodine

Seaweed (kelp) is by far the best source.

Selenium, Potassium and Phosphorous

Chick peas, brazil nuts, wholegrains, pumpkin seeds, yeast extract and potatoes.

Taken from the Vegan Society website.

For more informations, many useful articles and to buy products, visit www.vegansociety.com

_Posted by X0X83X_