The
Vegetarian Nutrition Chart
It is highly suggested that all vegans supplement their diet with B12*. For those vegetarians who are not vegans, it is best to supplement your diet with a vegetarian source of Vitamin B12, or eat raw dairy products when needed.
*Please read this article by Dr. Gabriel Cousens (a long-time vegan) on the importance of B12.
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VITAMIN
A
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Green & Yellow
Vegetables
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Mangoes
Papayas
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Dandelion Greens
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Spinach
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Watercress
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VITAMIN
B1
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Nuts
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Peas
Green
Vegetables
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Sunflower Seeds
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Corn
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Brazil Nuts
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VITAMIN
B2
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Green & Leafy
Vegetables
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Avocado
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Broccoli
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Almonds
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Mung Bean Sprouts
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VITAMIN
B12
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Healthy Colon
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Dulse
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-
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-
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-
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NIACIN
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Nuts & Seeds
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Sunflower
Sesame
Seeds
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Almonds
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Pine Nuts
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-
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VITAMIN
C
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Fruits
(esp. citrus)
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Sweet Red & Green
Peppers
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Sweet Red & Green
Peppers
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Broccoli
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Strawberries
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VITAMIN
D
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Sunshine
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-
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-
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-
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-
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VITAMIN
E
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Sprouted Seeds
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-
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-
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-
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-
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PROTEIN
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Peas
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Nuts
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Grains
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Seeds & Sprouts
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Almonds
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Tahini
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Algae or Spirulina
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Wheat Sprouts
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Sunflower seeds
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-
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CALCIUM
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Almonds
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Pistachio Nuts
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Parsley
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Carrot Juice
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Cabbage
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IRON
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Green Leafy
Vegetables
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Spinach
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Dulce & Kelp
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Pumpkin & Sunflower
Seeds
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Almonds
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MAGNESIUM
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Avocado
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Bananas
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Beet Greens
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Almonds & Walnuts
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Lettuce
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Note: We
recommend that you purchase as much
organically-grown foods as possible. Studies have
proven organic foods to be nutritionally superior
in almost all cases.
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