where do vegans get THEIR protein, iron and calcium?

Vegan charts are at your service!

What is Protein, and what does it do for us? Which plants are Calcium-rich and what is it good for? Why do we need Iron, and where do we find it in our plant-based foods?

Using the following charts for vegan Protein, Iron and Calcium Sources, you can easily meet all of your nutritional needs on a plant-based diet.

Pea, Pistachio and Hazelnut with helmets

Protein, Iron and Calcium - Building your body!

Free download & print posters!

Subscribe below and get free high-quality, printable versions of our 3 plant-based Protein, Iron & Calcium Sources posters!
(Up to 29.7 x 42 cm / 11.7 x 16.5 inches)

3 free printable posters in English of Protein, Iron, Calcium vegan ideas

Available languages:
English, 繁體中文, Deutsch, עברית, Românã, Eesti keel, Français, German, italiano, Czech, español, Dutch, slovenă.

PROTEIN

VEGAN PROTEIN-RICH INGREDIENTS IN OUR NUTRITION

Protein regulates your body’s tissues and organs, building and maintaining these systems. Almost every food contains Protein, it’s nearly impossible not to get enough if you’re consuming an adequate amount of varied calories.

A gang of plant-based protein sources in English

Vegan sources of protein can be found almost everywhere!

IRON

SOURCES OF IRON IN PLANT-BASED NUTRITION

Iron-rich nutrition helps your blood transport oxygen throughout your body and fuels energy-producing processes. Vitamin C helps increase Iron absorption, so for optimal health benefits, consume foods that are rich in both, such as dark-green leafy vegetables or yellow bell pepper which is highest in Vitamin C.

A gang of plant-based iron sources in English

Proud vegan iron sources!

CALCIUM

NUTRITION INGREDIENTS THAT ARE RICH IN CALCIUM

Calcium is stored in the hard part of your bones and is essential to their health. It also plays important roles in heart action, blood clotting and muscle contraction. No one has to suffer in order for people to get calcium. It’s abundant in collard greens, kale, broccoli, beans, tahini, and almonds. It can also be found in calcium-fortified rice or soy milk and some tofu brands. Learn more about Calcium on the National Institutes of Health website.

A gang of plant-based calcium sources in English

The proud calcium gang is here!

Using our guides for plant-based sources, you can easily meet all of your nutritional needs on a plant-based diet. You can use our Vegan Plate, based on 5 food groups, to plan your meals.

Free download & print posters!

Subscribe below and get free high-quality, printable versions of our 3 plant-based Protein, Iron & Calcium Sources posters!
(Up to 29.7 x 42 cm / 11.7 x 16.5 inches)

3 free printable posters in English of Protein, Iron, Calcium vegan ideas

Available languages:
English, 繁體中文, Deutsch, עברית, Românã, Eesti keel, Français, German, italiano, Czech, español, Dutch, slovenă.

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