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Veg Topics: Mineral Information

Vegetarian Sources of Minerals

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.


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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. While we work to ensure that product information is correct, and list only products containing vegetarian ingredients, on occasion manufacturers may alter their ingredient lists. Actual product packaging and materials may contain more and/or different information than that shown on our Web site. We recommend that you do not solely rely on the information presented and that you always read labels, warnings, and directions before using or consuming a product. For additional information about a product, please contact the manufacturer. HappyCow.net assumes no liability for inaccuracies or misstatements about products.

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