Mineral Sources and Information

A healthy vegetarian diet or vegan diet should have a balance of plenty of minerals. From where do you get your minerals?

Calcium
Food Source: Green leafy vegetables such as kale, collard and turnip greens, bok choy, broccoli, tofu, beans, chick peas, sunflower and sesame seeds, brazil nuts, almonds, flax seeds, dried figs, dried fruits, blackstrap molasses.

Iodine
Food Source: Sea salt, Iodized salt, Iodine–rich sea vegetables, kelp.

Iron
Food Source: Sea vegetables, green leafy vegetables, legumes/beans, seeds and nuts, dried fruits, prune juice, watermelon, cream of wheat, spinach, whole grains, bran flakes, blackstrap molasses.

Magnesium
Food Source: Cooked spinach, brown rice, almonds/nuts, legumes/beans, broccoli, wheat germ/bran, whole grains, dried figs, cooked oatmeal, green leafy vegetables, bananas, peanuts.

Manganese
Food Source: Whole grains and cereals, brown rice, wheat germ, cooked oatmeal, almonds, nuts, seeds, legumes, black beans, cooked kale and spinach, avocados, strawberries, pineapples.

Molybdenum
Food Source: Beans, cereals, breads, cooked spinach, strawberries.

Phosphorus
Food Source: Cereal grains, bread and baked goods, pinto beans, nuts, almonds, dried beans, lentils, peas, peanuts, brown rice, avocados, spinach, vegetables, yeast.

Potassium
Food Source: Bananas, raisins, potatoes, baked sweet potatoes, winter squash, raw cauliflower, raw and cooked spinach, tomatoes, avocado, kiwi, dried fruits, dried apricots, melons, oranges, grapefruit, strawberries.

Riboflavin
Food Source: yeast, whole grains and cereals, beans, wheat germs, broccoli, mushrooms, spinach.

Selenium
Food Source: Whole grains, brazil nuts, kidney beans, yeast.

Zinc
Food Source: Whole grains and cereals, pumpkins seeds, legumes, peas, lentils, garbanzo beans, soy products, sunflower seeds, nuts, yeast, wheat germ, maple syrup, spinach, raw collard greens, corn.

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Disclaimer: This information is not intended to replace the diagnosis, treatment and services of a physician. Any recommendations and indications are at the user's discretion. For severe or life-threatening conditions, always seek immediate medical attention.

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