Vegetarian Sources of Minerals

Vegetarian 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.

Chromium

Food Source: Whole grains, nuts, peanuts, cooked spinach, mushrooms, broccoli, apples.

Copper

Food Source: Seeds and nuts, whole grains, dried beans, mushrooms.

Flouride

Food Source: Brewed tea, apples, cooked spinach and kale.

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.



Disclaimer: The views expressed in articles published on happycow.net are those of the authors alone. They do not represent the views or opinions of happycow.net nor its staff. Additionally, 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.