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Table 4 Vegan-Friendly Food Sources

From: Vegan diets: practical advice for athletes and exercisers

Nutrient Vegan-friendly sources
Protein Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables
ALA Flax seeds, walnuts, chia seeds, hemp seeds
EPAa Seaweed, algae
DHA Microalgae oil, seaweed
Vitamin B12 Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb
Iron Legumes, grains, nuts, seeds, fortified foods, green vegetables
Zinc Beans, nuts, seeds, oats, wheat germ, nutritional yeast
Calcium Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi
Iodine Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt
Vitamin D Lichen-derived D3 supplements
  1. aEPA can also be enzymatically converted from ALA and retroconverted from DHA [83, 84]
  2. bMight not be a reliable source of this nutrient