Reposted with permission from Yoga Girl goes Vegan

Deep Green Leafy Vegetables – Source of multiple vitamins

Where do you get your protein?  Do you use supplements?  Do you suffer any deficiencies? Do you take vitamins?  These are some of the questions I am asked on a frequent basis.  Let me answer:  I get protein from my fruit and vegetable intake, I do not consume supplements, I am not suffering from any deficiencies and I don’t take vitamins…. I eat them.  Yes, I eat my vitamins.  Fruits and vegetables provide an abundance of the vitamins we need for health.  For every animal based “vitamin” source, there is a natural, plant-based alternative.  So here’s a jump start for you:

Vitamin A – dark green leafy vegetables (especially spinach), carrots, pumpkin, squash, cantaloupe, sweet potatoes    for:  immune system, bones & teeth; aids vision

Vitamin C  – berries, citrus fruits, tomatoes, spinach, broccoli, cabbage, cantaloupes, peppers, lettuce, papayas, mangoes, kiwi  for: bones, teeth, gums, blood vessels, antioxidants; aids iron absorption; immune system health

A few Vitamin C Sources

Vitamin D – sunshine 10-15 minutes/day    calcium

Vitamin D – Enjoy this gift from the sun.
Spend time daily, in practice, basking in the rays

Vitamin E – avocado, nuts, seeds, dark green leafy vegetables  for: cell protection, red cell growth, skin/tissue repair, hair, and antioxidants

Vitamin K – dark green leafy vegetables, cabbages   for: bone formation, blood clotting and repair

King Kale: Vitamin A, B, C, E, K

The Mighty B’s

 Vitamin B – bananas, seeds, deep green leafy vegetables  for:  energy; nerve growth; red blood cell regeneration

B1 – nuts, seeds

B2 – deep green leafy vegetables

 B3 – mushrooms, asparagus, deep green leafy vegetables

B3- Asparagus, Mushrooms


B6 – fruits, vegetables

B9 (Folic Acid) – deep green leafy vegetables



B12 – yes, there are Vegan sources:

green vegetables, kelp and seaweed, sprouted soybeans, sprouted seeds, root vegetables

Seaweed & Kelp noodles-Vitamins  B12, A, C, E, K and folate

Seaweed & Kelp noodles-Vitamins B12, A, C, E, K and folate







Other Goodies 

smoothie with flax seeds: Omega 3,
Potassium, Vitamin B


Omega 3 – flax seeds; walnuts



 We’ve got your protein coming right up!!!


These examples are just the tip of iceberg,  do your homework, research and put together the fruits and vegetables you like.  Examine your vitamin intake.

Try something new…Bitter Melon
excellent source Vitamin C

Recognize those you are consuming.  Identify what you are missing.  Be adventurous.  Try a new fruit or vegetable to experience a complete compliment of natural foods to facilitate all of the protein and vitamins your body needs. You don’t have to supplement vitamins or proteins…all you have to do is eat them.

 Live Life.  Eat Raw!