What is the best ways to obtain minerals with a vegetarian diet?

Question

veggie chick: yes, veggies do rock!!!! I love them raw too.

Answer 1

Dark green leafy vegetables

Whole grains

Several varieties of seeds (like sesame)

Answer 2

vitamins and supplements

Answer 3

You worry too much.  Almost all your dietary needs will be met without too much worry.   You can carefully balance your diet to make up for the few minerals you might be low on, but the easiest thing is to just take a multi-vitamin.

Don't let others convince you vegs suffer from malnutrition.  The average American eats so much processed food, they're not getting much nutrition even with the meat products.   Ask them how many vitamins are in a Big Mac.

Answer 4

By eating food? Minerals are in a lot of foods. Fruit and veg are full of minerals.

Answer 5

eat fruit

Answer 6

It's not usually a problem for vegetarians because minerals don't come from meat.

Calcium

    Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic, dates, spinach, sesame seeds, brazil nuts, cashews, papaya, avocados, celery.

Chromium

    Brewers yeast, clams, cheese, corn oil, whole grains.

Copper

    Soy beans, Brazil nuts, bone meal, raisins, legumes, black strap molasses.

Iodine

    Kelp, dulse, beets, celery, lettuce, Irish moss, grapes, mushrooms, oranges.

Iron *

    Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers, sunflower seeds, parsley, grapes, watercress.

Magnesium

    Honey, almonds, kelp, pineapple, pecans, green vegetables.

Manganese

    Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, leafy green vegetables

Phosphorus

    Mushrooms, cashews, oats, beans, squash, pecans, carrots, almonds.

Potassium

    Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery, mushrooms, oranges, papaya, pecans, raisins, pineapple, rice, cucumbers, Brussels sprouts.

Sodium

    Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans, seafoods, lima beans, okra, pumpkins.

Sulphur

    Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ, cucumbers, turnips, corn.

Zinc

    Mushrooms, liver, soy beans, sunflower seeds, brewers yeast.