Vitamin B12
- Fortified soy beverages and cereals, brewer's yeast, seaweed.
Vitamin D
- Fortified soy beverages and sunshine. Vitamin D is made in your skin with the help of sunlight.
Calcium
- Tofu - if made with calcium sulfate.
- Soy-based beverages with added calcium.
- Breakfast cereals with added calcium.
- Fruit juice with added calcium.
- Dark green leafy vegetables, such as Chinese cabbage, bok choy, kale, collard greens, turnip greens, and mustard greens. Vegetables are not as good a source of calcium as milk. You will have to eat many more vegetables than you would have to drink milk to get enough calcium.
Iron
- Breakfast cereals with added iron.
- Green leafy vegetables, such as spinach and turnip greens.
- Cooked dry beans, such as kidney beans and pinto beans.
- Peas, such as black-eyed peas.
- Lentils.
- Dried fruit, like apricots, prunes, and raisins.
- Enriched and whole grain breads.
Zinc
- Whole grain bread, legumes, nuts, oatmeal, and tofu.
Protein
- Tofu and other soy-based products, beans, peas, lentils, peanuts, seeds, nuts, and grains. Plants provide incomplete protein. In order to get all the amino acids your body needs, you have to eat a variety of plant foods. For example, eating beans with brown rice will give you complete protein because each food contains the amino acids that the other food lacks.