anonymous asked:

I'm not a nutritionist, but isn't it not possible to get all the nutrients you need from a plant based diet? Like vitamins A and D, EPA, and DHA are mainly found in an animal source in much greater amounts than in a vegan diet if present at all

Hi there, I had the same worry when I first became vegan but I did my research to make sure I incorporated all of the essential nutrients in my diet. 

So first an essential nutrient is a nutrient that is vital for your health, but cannot be produced in your body so you have to get them from foods or supplements. So I made a list of foods that you can eat in order to get all of the essential nutrients.

There’s five or some say six essential nutrients:

(1) water

(2) all vitamins

(3) some minerals

(4) some amino acids

(5) fatty acids

(6) and some consider carbohydrates to be essential some don’t

WATER: that’s simple you get water my drinking it


Vitamin A- sweet potatoes, carrots, dark leafy greens

Vitamin B1- sunflower seeds, nuts, wheat bread, edamame

Vitamin B2- almonds, spinach, sesame seeds

Vitamin B3- peanuts, grean peas, avocados

Vitamin B5- avocados, sweet potatoes, sunflower seeds

Vitamin B6- pistachios, bananas, spinach, avocados

 Vitamin B7- nuts, legumes, cauliflower

Vitamin B9- dark leafy greens, asparagus

Vitamin B12- tofu, soymilk, fortified cereals

Vitamin D- sunlight, fortified almond milk, fortified tofu

Vitamin E- almonds, kale, spinach, olives

Vitamin K- spinach, kale, brussel sprouts, caouliflower


Calcium- broccoli, kale, tofu, flaxseed, chickpeas

Chloride- sea salt

Chromium- whole grains, nuts, apples, broccoli

Copper- dried beans, nuts & seeds, whole grains

Iodide- most salts are enriched and some grains

IRON- legumes,/beans, spinach, whole grains, nuts, dried beans

Magnesium- brown rice, bananas, peanuts, legumes

Molybdenum- beans, breads, strawberries

Phosphorus- brown rice, avocados, lentils, peas

Potassium- raisins, bananas, potatoes, strawberries, oranges

Selenium- brazil nuts, tofu, chia seeds, whole grains

Sodium- table salt

Zinc- pumpkin seeds, wheat germ, lentils, whole grains

Amino Acids:

Phenylalanine- quinoa, raisins, figs, rice

Valine- caouliflower, chia seeds, legumes

Leucine- figs, avocados, blueberries, kidney beans

Isoleucine- cashews, oats, lentils, chia seeds, quinoa

Lysine- chia seeds, chick peas, cashews

Threonine- quinoa, soybeans, leafy greens

Trypyophan- asparagus, sweet potatoes, carrots, spinach

Methionine- whole grain rice, chai seeds, cacao

Fatty Acids (Omega 3s):

ALA- flaxseed, tofu, soybeans

Linoleic Acid- sunflower seeds, pecans, tofu, soymilk


like i dont eat breakfast what so ever cause i never do…so i made overnight oats with banana (thats the only fruit i have in my house lol) and chai seed and my next mission to make strawberry shortcake overnight oats.^^^^^

just to let you know you DON’T NEED a glass jar for this it could be any plastic jar or a small container or a fucking bowl…..