Essential Nutrients for Vegetarians and Vegans

• Brewer's yeast
• Nuts
• Nut butters
• Soy products, especially TVP, tofu, soy nuts, soymilk and baked goods made with soy flour
• Pumpkin and squash seeds
• Legumes
• Whole grains, especially quinoa, spelt and brown rice

(avoid spinach and beets when eating these things, as the oxalate interferes with calcium absorption)

• Almonds
• Filberts
• Kale
• Collards
• Tofu
• Broccoli
• Bok choi
• Turnip greens
• Okra

• Cooking in iron skillets
• Brewer's yeast
• Pumpkin and squash seeds
• Blackstrap molasses
• Soybeans
• Wheat germ
• Pine nuts
• Dried lima beans
• Potatoes with skin
• Dried raisins, prunes and apricots

Vegan Sources of Vitamin B-12:

• Fortified cereal and beverages