For decades, people have been told that animal products are necessary for health, yet nutrition science tells a different story. A well-planned, plant-based diet provides all the protein, vitamins, minerals, and nutrients your body requires to thrive—without needing meat, dairy, or eggs. Let’s break down the essentials, explore where to get them, and dismantle the myths surrounding bio-availability and nutrient adequacy.

The Complete List of Nutrients & Plant-Based Sources

Macro-nutrients

• Protein – Lentils, beans, tofu, tempeh, seitan, chickpeas, quinoa, nuts, seeds, whole grains
• Carbohydrates – Fruits, vegetables, legumes, whole grains, root vegetables
• Healthy Fats (Omega-3s, Omega-6s) – Flaxseeds, chia seeds, hemp seeds, walnuts, soy products, avocados

Vitamins

• Vitamin A (beta-carotene) – Carrots, sweet potatoes, kale, spinach, butternut squash
• Vitamin B1 (Thiamine) – Whole grains, beans, nuts, sunflower seeds
• Vitamin B2 (Riboflavin) – Almonds, mushrooms, spinach, fortified plant milks
• Vitamin B3 (Niacin) – Peanuts, mushrooms, brown rice, legumes
• Vitamin B5 (Pantothenic acid) – Avocados, mushrooms, sunflower seeds, lentils
• Vitamin B6 (Pyridoxine) – Bananas, potatoes, chickpeas, whole grains
• Vitamin B7 (Biotin) – Nuts, seeds, sweet potatoes, spinach
• Vitamin B9 (Folate) – Lentils, leafy greens, asparagus, black beans
• Vitamin B12 – Fortified foods (nutritional yeast, plant milks, cereals) or supplement (since B12 is made by bacteria, not animals)
• Vitamin C – Citrus fruits, bell peppers, strawberries, broccoli, Brussels sprouts