Going Green: A Guide to Vegan Vitamin Sources

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As a vegan diet eliminates animal products, it can sometimes be challenging to obtain adequate amounts of certain vitamins. However, with careful planning and a variety of food choices, it is possible to obtain all essential vitamins from a vegan diet. Many of the food items may not be easily available. It would be advisable to strongly consider supplementation. Consult your doctor/nutritionist about the same. 

Here is a list of vegan sources for each vitamin:

Vitamin A: Sweet potatoes, carrots, kale, spinach, butternut squash

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, seeds

Vitamin B2 (Riboflavin): Almonds, mushrooms, soy milk, whole grains

Vitamin B3 (Niacin): Peanuts, mushrooms, whole grains

Vitamin B5 (Pantothenic acid): Avocados, sweet potatoes, sunflower seeds

Vitamin B6 (Pyridoxine): Bananas, potatoes, tofu

Vitamin B7 (Biotin): Almonds, eggs (vegan-friendly sources are not a good source of Biotin. Supplementation may be required.)

Vitamin B9 (Folate): Leafy greens, oranges, legumes

Vitamin B12 (Cobalamin): Plant-based milk and breakfast cereals fortified with vitamin B12, yeast extract spread. Vitamin B12 is not naturally found in plant-based sources in sufficient amounts, so it may be necessary to consume fortified foods or take a supplement.

Vitamin C: Oranges, strawberries, bell peppers, kiwi

Vitamin D: Fortified plant-based milk, breakfast cereals, and spreads, mushrooms

Vitamin E: Almonds, sunflower seeds, spinach, avocado 

Vitamin K: Leafy greens, broccoli, Brussels sprouts, kale

It is important to note that the density of vitamins in plant-based sources can vary greatly based on factors such as soil quality, storage and cooking methods. Additionally, some vitamins, such as vitamin B12, are not naturally found in plant-based sources in sufficient amounts, so it may be necessary to consume fortified foods or take a supplement.

It is also important to consider the overall nutrient density and quality of the diet.