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Vegan Foods and Their Vitamin Supply

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Vitamin A (and beta-carotene) – milk, butter, cheese, yogurt, cream and egg yolks. Beta-carotene is found in carrots, squash, pumpkin, sweet potato, dark green leafy vegetables (spinach and broccoli), red peppers, tomatoes, and yellow fruits such as apricots, mango and peaches.

Vitamin B1 (Thiamin) – brown rice, wholemeal bread, fortified flour, fortified breakfast cereals, pulses, nuts, potatoes and yeast extract.

Vitamin B2 (Riboflavin) – milk and dairy products, eggs, cereals, wholemeal bread, rice, yeast extract, green leafy vegetables (broccoli and spinach), mushrooms and beverages such as beer, lager and tea.

Vitamin B3 (Niacin) – wholegrain and fortified cereals, maize, fortified flour, yeast extract, coffee beans and beverages such as beer and lager.

Vitamin B6 (Pyridoxine) – wholegrains such as brown rice, oatmeal, and wholemeal bread, fortified cereal products, potatoes, bananas, soya beans, nuts, pulses, yeast extract and beverages such as beer and lager.

Vitamin B12 (Cobalamin) – milk, dairy products and eggs. Fortified plant foods include soya milk, breakfast cereals, veggieburger mixes, yeast extract and herbal soft drinks.

Folate – cereal products, potatoes, pulses (e.g. chickpeas, black-eyed beans), leafy green vegetables (e.g. broccoli), nuts, yeast extract and fruits such as oranges and bananas.

Vitamin C (Ascorbic Acid) – citrus fruits, strawberries, guava, berries, currants, fruit juice, potatoes and nuts. Vegetables such as cabbage, cauliflower, broccoli, spinach, kale and green peppers are rich sources but large amounts of the vitamin are lost during food storage, preparation and cooking.

Vitamin D – Synthesised from sunlight and also found in eggs, fortified margarines, breakfast cereals and soya milk.

Vitamin E – margarine and spreads, foods high in fat such as crisps, vegetable oils such as corn, soya and sunflower but not olive oil and small amounts in dairy products.

Vitamin K – dark leafy greens such as cabbage, kale, spinach and broccoli, vegetable oils such as rapeseed, soybean and olive, but not corn or sunflower oil. Smaller amounts are found in eggs and dairy products.

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