Table 2.

Sources of notable nutrients

Nutrient	Food sources
Protein	legumes (beans, lentils, peas, peanuts), nuts, seeds, soy foods (tempeh, tofu)
Omega-3 fats	seeds (chia, hemp, flax), leafy green vegetables, microalgae, soybeans and soy foods, walnuts, wheat germ
Fiber	vegetables, fruits (berries, pears, papaya, dried fruits), avocado, legumes (beans, lentils, peas), nuts, seeds, whole grains
Calcium	low-oxalate leafy greens (broccoli, bok choy, cabbage, collard, dandelion, kale, watercress), calcium-set tofu, almonds, almond butter, fortified plant milks, sesame seeds, tahini, figs, blackstrap molasses
Iodine	sea vegetables (arame, dulse, nori, wakame), iodized salt
Iron	legumes (beans, lentils, peas, peanuts), leafy greens, soybeans and soy foods, quinoa, potatoes, dried fruit, dark chocolate, tahini, seeds (pumpkin, sesame, sunflower), sea vegetables (dulse, nori)
Zinc	legumes (beans, lentils, peas, peanuts), soy foods, nuts, seeds, oats
Choline	legumes (beans, lentils, peas, peanuts), bananas, broccoli, oats, oranges, quinoa, soy foods
Folate	leafy green vegetables, almonds, asparagus, avocado, beets, enriched grains (breads, pasta, rice), oranges, quinoa, nutritional yeast
Vitamin B12	fortified foods (nutritional yeast, plant milks), supplement (2500 μg per week)
Vitamin C	fruits (especially berries, citrus, cantaloupe, kiwifruit, mango, papaya, pineapple), leafy green vegetables, potatoes, peas, bell peppers, chili peppers, tomatoes
Vitamin D	sun, fortified plant milks, supplement if deficient
Vitamin K	leafy green vegetables, sea vegetables, asparagus, avocado, broccoli, Brussels sprouts, cauliflower, lentils, peas, nattō (a traditional Japanese food made from soybeans fermented with Bacillus subtilis var nattō)