Best Vegan Protein Sources
Legumes
Soy Products: Non-GMO Tempeh and Tofu
Grains
Nuts
Seeds
Best Iron Sources
Legumes: chickpeas, lentils, kidney beans
Nuts and Seeds: cashews, almonds, pumpkin, sunflower, tahini
Whole and enriches grains: quinoa
Vegetables: dark leay greens
Dried Fruits
Best Zinc Sources
Legumes: navy beans, split peas
Nuts and seeds: pumpkin, sunflower, cashews
Whole grains and wheat germ
Best Iodine Sources
Iodized Salt
Kelp Poweder
Best Essential Fatty Acid Sources
Microalgea DHA supplements
Flaxseed oil
Hempseed oil
Walnuts
Chia seeds
Best Vitamin B12 Sources
B12 fortified foods
Nutritional yeast
B12 supplements
Best Calcium Sources
Vegetables: broccoli, kale, collards, okra
Tofu
Soy beverages
Sesame seeds
Almonds
Legumes
Dried figs
Best Vitamin D Sources
Moderate warm month sun
Fortified soy beverages
Fortified cereals
Moose Munchies 