Table 4 Vegan-Friendly Food Sources

Protein

Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables

ALA

Flax seeds, walnuts, chia seeds, hemp seeds

EPA^a

Seaweed, algae

DHA

Microalgae oil, seaweed

Vitamin B12

Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soy^b, mushrooms^b

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