"How To Get Every Vitamin and Mineral On a Vegan Diet
Vegan and predominantly plant-based diets have gradually increased in popularity over the last several years.
Carefully formulated vegan diets can meet all nutrient requirements. However, many people do not follow a nutritionally adequate vegan diet.
For example, veganism has been associated with low intake levels of vitamins B2, B3 and B12, vitamin D, iodine, zinc, and calcium, among other nutrients.
What are the best dietary sources for each nutrient?
Vitamin A, Retinol Activity Equivalents (RAE)
Vitamin C Vitamin D Vitamin E Vitamin K
Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic acid (B5)
Vitamin B6 Folate (B9) Vitamin B12
The guide lists ten vegan-friendly dietary sources for each vitamin and mineral.
Furthermore, for each dietary source, the guide will present the amount of the nutrient a typical serving provides and how that contributes to the recommended daily value.
The USDA’s FoodData Central database is the source of all nutritional data. Recommended daily values (% DV) have been calculated using this data alongside the FDA’s published daily values."