Quick veggie/vegan sources guide
| Protein | Important for growth and development | Soya products, beans, peas, cereals, rice, bread, pasta, seeds and nuts. |
| Calcium | For healthy teeth and bones | Sesame seeds, tahini (spread made from sesame seeds), tofu, leafy green vegetables (such as broccoli, cabbage, watercress and okra), wholemeal bread, beans and potatoes. |
| Iron | Important for healthy blood | Green leafy vegetables, baked beans, chocolate, kidney beans, tofu, lentils, wholemeal bread, pumpkin seeds and sunflower seeds are all good sources. Vitamin C helps to absorb iron. |
| Zinc | For healthy skin | Wholemeal bread, brown rice, lentils, pumpkin seeds and sesame seeds, nuts and mushrooms. |
| Vitamin B12 | Helps maintain healthy blood and nerve function | Lots of foods are now fortified with B12, such as yeast extract (Marmite), soya milks, non-dairy margarines and some cereals. |
| Vitamin C | Fights infections | A variety of fruits and vegetables, especially citrus, kiwi fruit, blackcurrants, leafy green vegetables (cabbage, broccoli, spinach) and green peppers. |
| Vitamin D | Helps absorb calcium. For healthy bones and teeth | Most people obtain plenty from sunlight on their skin in the summer. Foods such as cereals, soya milks and non-dairy margarine are fortified with vitamin D. |
| Essential Fatty Acids | Reported to be important for brain development | Flaxseed oil, rapeseed oil, nuts (e.g. walnuts), green leafy vegetables (e.g. spinach), other vegetables and soya products (such as soya milk and tofu). |
Download the PDF version in our Young Veggies booklet.
