Nutrition

Every human body need a variety of nutrition elements in order to function properly. With the help of a simple calculator you can easily calculate your own body needs and provide the nutrition you need.


Sources of nutrition in a vegan diet

• Carbohydrates  
• Fibers
• Protein: Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale.

Vitamins 

• Vitamin A
• Vitamin C
• Vitamin D: is not found in the vegan diet but can be made by humans following exposure to sunlight.
• Vitamin E
• Vitamin K
• Vitamin B6
• Vitamin B12
• Thiamin  
• Riboflavin 
• Niacin  
• Folate     
• Pantothenic Acid

Minerals

• Calcium: dark green vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, tahini, almonds, broccoli, bok choy, commercial soy yogurt, okra, turnip greens, soybeans, tempeh, almond butter. Vegans should eat foods that are high in calcium and/or use a calcium supplement.
• Chromium     
• Copper     
• Flouride     
• Iodine     
• Iron: dried beans and dark green leafy vegetables, soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. 
• Magnesium
• Manganese   
• Phosphorus     
• Selenium     
• Zinc: grains, legumes, and nuts