Here is your complete cheat sheet for vegan sources of minerals and what they are good for.
Calcium
- Benefits: The most abundant in the body. For strong bones and blood clotting
- Good Food Sources: Seeds, Nuts, Dates, Tofu, Broccoli, Kale
- Daily Recommended Amount: 1000 mg
Copper
- Benefits: Helps with the absorption and metabolism of iron
- Good Food Sources: Cocoa, Beans, Prunes, Potatoes, Nuts and Seeds, Black Pepper
- Daily Recommended Amount: 900 mcg
Flouride
- Benefits: Encourages strong bone formation. Keeps dental cavities from starting or worsening
- Good Food Sources: Water that is fluoridated, Gum that is fluoridated
- Daily Recommended Amount: 4 mg
Iodine
- Benefits: Helps set body temperature, nerve/muscle function, and reproduction
- Good Food Sources: Salt, Banana, Cabbage, Broccoli
- Daily Recommended Amount: 150 mcg
Iron
- Benefits: Essential for red blood production (haemoglobin)
- Good Food Sources: Legumes, Spinach, Tofu, Whole Grains
- Daily Recommended Amount: Men: 8 mg, and Women: 18 mg
Did you know? Most vegan women do not get enough iron, as it can be harder to absorb from plants, therefore it is recommeded that you eat twice the amount as recommended.
Magnesium
- Benefits: Helps maintain normal nerve and muscle function and a healthy immune system
- Good Food Sources: Avocado, Spinach, Cashews, Broccoli, Sunflower Seeds, Whole Grains
- Daily Recommended Amount: Men: 420 mg, and Women: 320 mg
Phosphorus
- Benefits: Used in all cell functions used for more than any other mineral
- Good Food Sources: Oats, Avocado, Legumes, Peas, Broccoli, Potatoes, Almonds
- Daily Recommended Amount: 700 mg
Potassium
- Benefits: Regulates major biological processes, muscle contraction, regulates heartbeat
- Good Food Sources: Legumes, Whole Grains, Spinach, Sweet Potatoes, Peas, Cucumbers, Bananas, Broccoli
- Daily Recommended Amount: 4.7 g
Selenium
- Benefits: Acts as an antioxidant, neutralizing unstable molecules that can damage cells
- Good Food Sources: Walnuts, Whole Grain, Brazil Nuts, Cabbage
- Daily Recommended Amount: 55 mcg
Sodium
- Benefits: Maintains water balance and produces digestive juices
- Good Food Sources: Salt, Soy Sauce
- Daily Recommended Amount: -2300 mg
Chloride
- Benefits: Acts as an electrolyte, aids digestion, regulates blood pH
- Good Food Sources: Rye, Seaweed, Table Salt, Soy Sauce, Olives, Tomatoes
- Daily Recommended Amount: No recommended amount
Sulfur
- Benefits: Helps with digestion, waste elimination and bile secretion
- Good Food Sources: Avocado, Garlic, Cabbage, Soy, Nuts, Legumes, Peas
- Daily Recommended Amount: No recommended amount
Did you know? Sulfur is a component of B vitamin, Thiamin.
Zinc
- Benefits: Supports the immune system and aids in the healing of wounds
- Good Food Sources: Nuts, Seeds, Legumes, Whole Grains
- Daily Recommended Amount: Men: 11 mg, and Women: 8 mg