How To Get All Your Nutrients on a Vegan Diet

A healthy diet must include:
Protien, carbohydrates, fats, minerals, vitamins, water
Everything here can be found in a vegan diet, and here's how...

PROTIEN
There are 10 types of protien requited from the diet, these are:
Arginine (not needed for adults)
Histidine
Isoleucine
Leucine
Llysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine


Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.

Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.

Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.

Leucine: Avocados, papayas, olives, coconut, sunflower seeds.

Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.

Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.

Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.

Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).

Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.

Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.

CARBOHYDRATE
This is not at all hard to get in a vegan diet.
Try bread, rice, cereal, potatoes, nuts and more..

FAT
Vegetable oil, nuts, seeds and more

VITAMINS
Vitamin A: carrots, broccoli leaves (more than florets), sweet potatoes, spinach, leafy vegetables, pumpkin, apricots, papaya, mango, peas

Vitamin B: potatoes, bananas, lentils, chilli peppers, tempeh, nutritional yeast (or brewer's yeast), molasses

VItamin B12: Marmite and vegemite (claim to be the best), nutritional yeast, B12 fortified cereal, B12 fortified soy milk, or suppliments (but I would not reccomend suppliments, they are unneeded and weird. plus a vegan diet is perfectly healthy so there is no need to suppliment)

Vitamin C: broccoli, capsicum, kale, cauliflower, strawberries, lemons, mustard and turnip greens, brussels sprouts, papaya, chard, cabbage, spinach, kiwifruit, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, zucchini, raspberries, asparagus, celery, pineapples, lettuce, watermelon, fennel, peppermint and parsley

Vitamin D: the sun (that's right!)

Vitamin E: vegetable oils, nuts, green leafy vegetables, and fortified cereals

Vitamin K: leafy green vegetables, cabbage, cauliflower, broccoli, and brussels sprouts avocado and kiwifruit

MINERALS
Iron: soy, dried beans, dark green leafy vegetables, lentils, spinach, potatoes and more

Calcium: tofu (if prepared using calcium sulphate contains more than four times the calcium of whole cow's milk), green leafy vegetables, seeds and nuts. (The calcium in green vegetables is absorbed better than the calcium from cow's milk!)

Phosphorus: see calcium.

Sodium: salt

Potassium: bananas, citrus fruit, grains, vegetables

Iodine: seaweed, iodised salt

Magnesium: tofu, legumes, whole grains, green leafy vegetables, wheat bran, Brazil nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin, squash seeds, pine nuts, and black walnuts, peanuts, whole wheat flour, oat flour, beet greens, spinach, pistachio nuts, shredded wheat, bran cereals, oatmeal, bananas, and baked potatoes (with skin), agar seaweed, coriander, dill weed, celery seed, sage, dried mustard, basil, cocoa powder, fennel seed, savory, cumin seed, tarragon, marjoram, poppy seed

Zinc: beans, lentils, yeast, nuts, seeds and wholegrain cereals

Copper: whole grains, nuts, raisins, legumes (beans and lentils), cereals, potatoes, peas, mushrooms, some dark green leafy vegetables (e.g. spinach or kale), some fruits (such as coconuts, papaya, and apples), tea and rice

WATER
Water