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

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.What is the best ways to obtain minerals with a vegetarian diet?
vitamins and supplements
Dark green leafy vegetables

Whole grains

Several varieties of seeds (like sesame)What is the best ways to obtain minerals with a vegetarian diet?
By eating food? Minerals are in a lot of foods. Fruit and veg are full of minerals.
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.What is the best ways to obtain minerals with a vegetarian diet?
eat fruit