Documentaries/Videos

Earthlings
Cowspiracy
Forks Over Knives
101 Reasons To Go Vegan
The Best Speech You’ll Ever Hear
The Ghosts In Our Machine
Blackfish
Vegucated
Farm to Fridge
Animal Testing
Reversing disease
Heart attacks
Diabetes
Eggs
Pig Slaughterhouse
Hatcheries
Dairy

60 Second Videos

 SeaWorld In 30 Seconds
Bullfighting In 60 Seconds
Bacon In 60 Seconds
Meet Your Meat In 30 Seconds
Horse Racing In 60 Seconds
Circuses In 60 Seconds
The Fur Industry In 60 Seconds
Air Cruelty In 60 Seconds
The Dairy Industry In 7 Seconds
The Down Industry In 60 Seconds
Puppy Mills In 60 Seconds
The Dairy Industry In 60 Seconds
Animal Testing In 60 Seconds
Factory Farming In 60 Seconds
China Fur Trade In 60 Seconds

Books

The China Study
Eating Animals
World Peace Diet
The Food Revolution
How Not To Die
The Plantpower Way
Oh She Glows Cookbook
Thug Kitchen
Make Your Own Rules Cookbook
Make Your Own Rules Diet
Starch Solution
80/10/10

Informative Websites

One Green Planet
Compassion Over Killing
Mercy For Animals
Adaptt
Dr McDougall
PRMC
Vegan.com
NutritionFacts
Forks Over Knives
The Vegan Society

Really Awesome Vegan Sites

Blissful Basil
Bonny Rebecca
Deliciously Ella
Durian Rider
Finding Vegan
Fork and Beans
Freelee The Banana Girl
Happy Healthy Life
Happy Herbivore
Ideal Living 
(Im)powered
Jenny Mustard
Kris Carr
Live Pure
Mango Island Mamma
Meat Free Athlete 
Mind Body Green 
Minimalist Baker
No Meat Athlete
Oh Ladycakes
Oh She Glows
Pickles & Honey
Rich Roll
Tara Stiles
The Plant Feed
The Vegan 8
The Vegan Activist
The 300 Pound Vegan
This Rawsome Vegan Life
Thriving Plant Based
Thug Kitchen
Tim Shieff
Tofu For Thought
Vaute Couture
Vegan Richa
We Need To Live More

Family & Friends

When first going vegan friends and family can be very hesitant and unsupportive of our choices for a variety or reasons. Reassuring them that we're going to be eating a wide variety of foods that will give us the nutrients that are needed to live a healthy and happy life is always a good place to start. Taking that opportunity to educate someone if they express interest is a great thing as well. Watch documentaries together to give them a chance to learn more about why you've chosen this lifestyle. Other than that there's not much else that can be done except leading by example. Do your thing and soon everyone will see that you're thriving on this lifestyle. Doing that can be influential to those around you. That has the potential to inspire them to make some changes in their life as well. The best way to persuade is to be open to sharing your food, exercise routine, beliefs, etc. with anyone interested. Show them how awesome being vegan is! Give them the knowledge needed to join you or to make small changes in their life. That is what I've found to be the best way to show someone the way towards eating more plants.

Health & The Industry

A lot of people initially go vegan for health reasons. Food sensitivitiesdiabetesChrons diseaseIBSarthritisanemiacancer, and everything in between. Animal products aren't so great on the body and cause a lot of health problems, some issues being short term and others long term and quite serious.

Growing up we are taught that we need cows milk for calcium and meat or eggs for protein. That becomes ingrained into our brains before we can even comprehend what we are actually doing. The "facts" that we need these animal products in our diet to be considered healthy is information provided by the meat, dairy, and egg industries. Naturally these companies will preach to you the "benefits" of their products and turn away whenever you're getting sick from consuming them.

Dairy

Diary is linked to causing many health problems including osteoporosis. Being highly acidic, dairy actually depletes calcium from your bones causing calcium deficiencies which is the beginning stage of many health problems.

Cows milk is designed for baby calves.

Shocking, right?! Think about it though, if you were given dog milk or even human milk that would be gross and you most likely wouldn't drink it. But drinking cows milk has become normal and accepted in society. Each glass of cows milk that is consumed by a human is milk that was taken away from a baby calf that actually needed the milk from it's mother. Cows don't just automatically produce milk all the time like many of us believe. They have to actually give birth to produce milk just like every other mammal. The demand for dairy results in the diary industry artificially inseminating cows in a "rape rack" for one reason; to produce more milk. These dairy cows go through this time and time again for a few years until their bodies can no longer take anymore. Then they are sent off to slaughter just like the male cows were as soon as they were big enough to "provide enough meat."

Eggs

A lot of people don't understand why eggs aren't vegan. They picture happy chickens in an open field walking around all day and enjoying life. But sadly that is far from the truth. And even when that is the truth eggs are still not something that humans should be taking from the animal and consuming.

When you really think about eggs and where they come from it becomes quite unappetizing. Hens lay eggs for one reason; to reproduce just like humans. So whenever you crack open that egg, you're consuming what is actually a chickens period. Going through the process of laying eggs is quite exhausting on the hens body and hens in the wild only lay 10-15 eggs per year for reproduction purposes. Laying eggs causes a depletion of nutrients in the hen and whenever the hen eats the egg that she's laid she is replenishing those nutrients lost.

Egg laying chickens are separated after birth and the male chicks are ground up and killed because the breed of chick isn't used for meat. The female chicks are sent off to live their life in overcrowded, dark cages laying eggs until they are unable to do so anymore.

To fit into the overcrowded cages that are provided for them they have their beaks cut off so that they are unable to peck each other from stress of their situation. The chickens beak has sensitive nerve endings which are cut off without any pain killers and a lot of the birds die instantly from shock.

In conclusion to the torture in the egg industry, eggs aren't a health food and shouldn't be consumed by humans. Eggs are jam packed with protein which is considered a positive of egg consumption. But they're also packed with cholesterol, fat, and bacteria which is not a good thing.
Consuming the proteins found in eggs can cause many allergies for humans. The cholesterol increases the risk of cardiovascular disease, colon cancer, diabetes, and prostate cancer while the cholesterol and fats cause gallstones and gallbladder attacks as well as diabetes. The bacteria in eggs can cause food borne illnesses such as salmonella. There are many alternatives to eggs such as flax or chia seed eggs, tofu, bananas, the VeganEggetc.

Meat

Ah, meat. We grow up learning how meat is good for you. After all, it's where your protein comes from. But since most of us buy it from a store there is a total disconnect from the fact that it's actually flesh of a dead animal. Everyone understands that chicken comes from a chicken, hamburger comes from a cow, etc. but when you just run to the grocery store and buy a package of meat it doesn't really click with you where it actually comes from. It's so normal and most likely all you've ever known. Growing up we're never really taught where our food comes from or how crucial it is for us to eat a healthy balanced diet. And whenever we're sick doctors give us poor advice that they've learned from their brief nutrition classes and personal knowledge.
Once you make the connection between where that Thanksgiving turkey came from before it reached your plate I don't think you'll be able to look at that as a piece of food anymore and start seeing it for what it truly is, a living being.
Slaughterhouses are real life horror shows. Inside of a slaughterhouse is a dark and disturbing place.

The more meat that humans consume = the more animals that need to die for consumption.

To keep up with the demand, slaughterhouses go to very extreme measures of beating, dismembering, and boiling animals alive. This is happening every single day here in the United States along with other countries around the world. Earthlings is a very eye opening documentary that provides a lot of information about slaughterhouses. It's very difficult to watch but a very informative educational tool.

 Along with ethical reasons, another reason to stop consuming meat is for your own health. First, let's have a protein talk. The ever so popular "Where do you get your protein?" question is something that we need to talk more about so that people know a bit more about proteins and how it is totally possible (and healthier) to get more than enough of them on a vegan diet. In fact, a lot of the time Americans have the belief that the more protein, the better. That is far from healthy though. Excess protein consumption is linked with osteoporosis, kidney disease, calcium-based stones in urinary tract, and some cancers. Eating a variety of beans, veggies, grains, and legumes each day will give you all the (healthily sourced) proteins that you need! Overall meat is very acidic to the body causing bone loss which leads to other health problems. Long term meat consumption causes things such as cancer, diabetes, obesity, high cholesterol, liver damage, artery damage, and heart disease.

Humans don't actually enjoy meat. Almost always we add spices, sauces, dips, seasonings, etc. to the meat to make it taste good to us. No natural carnivores do the same thing as humans do. They consume the flesh as it is. But even if I were even just giving you a plain piece of cooked chicken you would most likely find it to be bland and unappetizing. So why do we torture animals and consume their flesh which results in us getting sick whenever we could add seasonings, sauces, dips, spices, etc. to tofu, tempeh, seitan, etc and get very similar, if not the same, results?

GMOs

Genetically Modified Organisms. This isn't really involved with veganism, but it's important for your health and the environment. These organisms go under genetic engineering which creates unstable combinations of genes in the organisms. GMO seeds are dangerous and unhealthy for not only those of us who currently are consuming them, but for future generations as well. GMO seeds cross pollinate and it is impossible to reverse the contamination of the GMO seeds. These seeds are able to withstand herbicide treatments which in result means that the GMO food that is being purchased comes with a special coating of herbicides that will be consumed. GMO's make us sick. Consuming them can cause immune disorders, infertility, and organ damage. And currently it's not required to label products that are GMO in the United States. The best way to avoid GMO's is to essential vote with your wallet by buying organic and Non-GMO verified products whenever possible.

Pregnancy

A lot of vegan women who get pregnant are asked by those around them if they're going to consume a vegan diet while pregnant and raise their child vegan. Of course they are!! There is no better way to nourish a growing child than with a vegan diet. It is totally possible to consume enough protein, calcium, vitamin D, iron, vitamin B12, folate,  iodine, etc. on a vegan diet during pregnancy. A majority of women who consume a plant based diet seem to thrive on it and have healthy babies. I recommend checking out this post by Ashley, Loni JaneEllen Fisher, and CissyLaLa for awesome vegan pregnancy/mom inspiration!

Honey

Honey isn't vegan. A lot of people don't understand that fact just like they question the consumption of eggs or dairy. Veganism is a lifestyle of compassion for all living beings. That includes bees and other insects. I think that this article is fantastic and says everything that this is to be said about bees and honey!  

Animal Agriculture, Environmental, Etc.

Animal agriculture and the environment are so strongly connected. A lot of people are unaware of how important veganism is and how it correlates with reducing greenhouse gas emissions, ending world hunger, helping reverse extinction, and improving the states of serious droughts and dangerous weather patterns.

Factory farmed animals spend their lives cramped in small areas with their bodily excretions being sent into waste lagoons. These waste lagoons often break, leak, and overflow which sends those fluids into the earth and into water supplies; harming people and animals alike. 

According to the U.S. Environmental Protection Agency, livestock waste has polluted more than 27,000 miles of rivers and contaminated groundwater in dozens of states. 
—Natural Resources Defense Council

Whenever waste leaks into our water supplies it not only affects the humans who are consuming the water but also harms the animals living in the water or using the water as a source of hydration. Not only is water affected by factory farming, climate change is significantly related to the animal agriculture industry.

There is a strong link between human diet and methane emissions from livestock…. As beef consumption rises or falls, the number of livestock will, in general, also rise or fall, as will the related methane emissions. Latin America has the highest regional emissions per capita, due primarily to large cattle populations in the beef exporting countries (notably Brazil and Argentina). 
—United Nations Environment Programme, Unit on Climate Change

Climate change affects everything and everyone on Earth. Rising sea levels, melting sea ice, stronger storms, wildlife struggles, warmer air, etc. is all happening and is strongly linked to the animal agriculture industry and the consumers supporting it.

By being vegan you save massive amounts of water each day. 

Estimates of the water required to produce a kilo of beef vary, from 13,000 liters up to 100,000 liters. Whichever figure you use, the damage is plain when you consider that the water required to produce a kilo of wheat is somewhere between 1,000-2,000 litres.

Palm Oil

Palm oil is derived from the palm fruit and used in food, personal care items, cosmetics, etc. Palm oil farming is a major contributor to deforestation, animal deaths and extinction, child labor practices, and climate change.

Not only does the mass destruction of forests kill, injure, and put animals into extinction; it also makes it easier for poachers to find and kill animals for profit. The roads that lead to the palm oil fields make for easy access and hunting grounds for poachers to get to the animals that they're after to kill and sell for profit.

"The removal of the native forests often involves the burning of invaluable timber and remaining forest undergrowth, emitting immense quantities of smoke into the atmosphere and making Indonesia the third highest greenhouse gas emitter in the world."

Oftentimes children in Indonesia and Malaysia begin to work in palm oil fields spending long hours each day picking and carrying heavy loads of fruit. They often receive little compensation for their time and efforts. Their families are often in the same situations which ultimately leaves them struggling in poverty.

It's fairly easy to avoid purchasing products with palm oil in them and there is also sustainable palm oil that you can research more and decide if that's something that you'd like to support as easy alternatives to supporting the palm oil industry and it's many cruel practices.

Oceans

Our oceans are such a beautiful and fascinating part of the world. They are being destroyed by humans at an alarming rate, so much to the point that we could see fishless oceans by 2048. The fish that humans consume aren't the only ones affected by the industry. Various fishing practices aimlessly kill dolphins, sharks, turtles, coral, and other fish when fishing for a certain species.

As many as 40% (63 billion pounds) of fish caught globally every year are discarded.

These practices of overfishing are removing marine life at such a fast rate that the they are unable to reproduce quickly enough to keep up with the human destruction. You can help contribute to the restoration of our oceans by removing fish from your diet and spreading the message of how destructive it is to our oceans and planet overall.

  Fur, Leather, Wool, Down Feather

Fur is widely known as being inhumane. Fur farms are where many pieces of fur come from. These animals are trapped in small, dirty cages for their entire lives before their lives are ended in the cheapest and most unethical ways. Another alternative to fur farms is trapping. When animals are trapped they can be left in the traps for many hours resulting in the animal attempting to gnaw off their own limbs or endure a long and painful death. Many animals are victim to this such as dogs, cats, rabbits, foxes, minks, etc. Faux fur is an easy and much cheaper alternative for those who are interested in the look of fur clothing.

Leather is so popular in today's society. You'll find it everywhere; watches, belts, wallets, shoes, pants, jackets, gloves, purses, car seats, furniture, etc. A common misconception is that leather comes from the animals that are used for meat production. But the harsh reality is that the animals that are used to produce leather are generally killed just for that purpose. Most leather is sourced from cows but there are also many other animals that fall victim to the industry including alligators, sheep, cats, dogs, elephants, sharks, and many others. Replacing your leather items with pleather or another alternative is a great way to get the same look while supporting better products and companies.

Wool comes from sheep. Whenever you think of wool you think of happy sheep getting sheared by their caring owners, but sadly that is not the case. Wool is a common resource for warmer clothing and accessories. A common use of it is in Ugg boots which are sported by many, many girls everywhere. I think that it's the best and most relatable example for most of us. The sheep wool isn't simply sheared off and place inside the boot for warmth and comfort. It would have no way to stay attached to the boot without the sheepskin. The sheep are basically skinned alive for a pair of shoes whenever it isn't necessary. There are many wool alternatives out there that are just a warm and comforting, without the cruelty!

 Down feathers come from the under layer feathers of duck, geese, and swan. They're popularly found in pillows, comforters, and clothing. Down feathers are so special because they don't have quills. Having these feathers removed is a very painful process for the bird. Oftentimes the feathers are ripped out so brutally that the skin is torn open and sewed back up without painkillers. This whole process can begin when the animals are just 10 weeks old and be repeated in six-week intervals until the birds are slaughtered. There are still many options available to be warm and comfy without contributing to the down feather industry.

Zoos & Circuses

Everyone loves to go to the zoo to see the exotic animals. Going to the zoo is seen as a fun and exciting trip. It's a popular spot for school field trips and parties or events. As humans we enjoy zoos and simply go to view the animals without making the connection to what really goes on inside of zoos. Animals inside of zoos are significantly limited to the space that they are able to roam due to the enclosure that they're placed in. This can lead to many mental and physical health conditions for the animals in captivity. It's also popular to believe that zoos fund conservation work. They might do so, but to a very small extent. Most animals in zoos aren't endangered and those who are endangered are rarely released back into the wild. Zoo's are a business. They're trying to make money and know that they can do so by showing baby animals and various exotic animal exhibits. An animal sanctuary is a much better option when wanting to spend a day with some animal friends.

Circuses are quite similar to zoos. They're seen as a fun way to spend some time with your friends or family and are also a popular spot for school field trips. Animals are not naturally meant to ride bicycles, jump through hoops, or do any other similar tricks. Learning and continuing to perform these tricks involves whips, muzzles, electric prods, etc. Ringling's circus typically tours 11 months out of the year which means that the animals involved are traveling and living in confined spaces for most of their lives. Animal free circuses are a great way to still see the talent involved in the circus without the cruelty aspect

Animal Testing

An estimated 500 million animals suffer in labs just in the United States. Animal testing is a horrific and out of date practice that we continue to do. Mice, hamsters, rats, dogs, cats, rabbits, guinea pigs, and monkeys are all victims. Just because a product is tested on animals doesn't make it safe. Here is a list of 50 disaster caused from animal testing helping to better understand the extensive dangers of not only doing the tests but also using the products that were conducted in tests. During the tests animals get chemicals sprayed into their eyes, mouths, or on their skin and are burned, cut, starved, addicted to drugs, and given diseases to see how their bodies react. The results are then believed to be the same in humans which many times isn't the case. Alternative tests have been created and proved to be much more credible than animal testing but are still not the main source of information.

Buy researching to see what brands are cruelty free you can vote with your wallet and put an end to animal testing once and for all.

Veganism Costs

Veganism is looked at as expensive which is far from the truth. Here's a list of sites that share how cheap consuming a vegan diet can be.

$2 a day

$5 a day

$21 a week $3 Recipes

Budget Tips How to Shop on a Budget

 Literally Every Nutrient

VITAMIN A/BETA-CAROTENE – açaí, alfalfa sprouts, apricots, avocados, bananas, broccoli, cabbage, cacao/chocolate, cantaloupe, carrots, cayenne pepper, celery, cherries, chlorella, garlic, grapefruit, green vegetables (leafy), green peppers, honeydew, kale, kelp, lucuma powder, mango, nori, oranges, papaya, parsley, peas, persimmons, pineapple, prunes, pumpkin, spinach, spirulina, sprouts (all), sweet potato, tomato, watermelon, wheat, winter squash, wheatgrass, yams, yellow fruits, yellow squash and yellow vegetables (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

VITAMIN B-1/THIAMINE – açaí, alfalfa sprouts, almonds, avocados, barley, beans, broccoli, cacao/chocolate, chlorella, dates, figs, garlic, grains (all), greens (all), kelp, lentils, nutritional yeast, onions, parsley, peas, pecans, prunes, raisins, seeds (all), soy, spirulina, sprouts (all), vegetables (all), wheatgrass, wild rice and yams (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

VITAMIN B-2/RIBOFLAVIN – alfalfa sprouts, apples, apricots, asparagus, avocados, bananas, beans, black currants, broccoli, cacao/chocolate, cashews, cherries, chlorella, dates, figs, garlic, grains (all), green vegetables (leafy), kelp, mushrooms, nutritional yeast, nuts, okra, onions, parsley, pineapple, prunes, seeds (all), soy, spirulina, sprouts (all), watercress, watermelon, wheatgrass and wild rice (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

VITAMIN B-3/NIACIN – alfalfa sprouts, almonds, apricots, asparagus, avocados, bananas, cacao/chocolate, cantaloupe, chlorella, corn, dates, figs, garlic, grains (all), green vegetables (leafy), kelp, lucuma powder, mushrooms, nutritional yeast, nuts, onions, parsley, peas, plums, potato, prunes, raspberries, rice (brown/wild), seeds (all), squash, soy, spirulina, sprouts (all), strawberries, tomato, tempeh, watermelon and wheatgrass (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

VITAMIN B-5/PANTOTHENIC ACID (destroyed by heat) – alfalfa sprouts, almonds, asparagus, avocados, beans, broccoli, cabbage, cacao/chocolate, carrots, cauliflower, chlorella, corn, flax (oil/seeds), grains (all), green vegetables, legumes, mushrooms (shiitake), nutritional yeast, nuts, oats, onions, oranges, papaya, peas, pineapple, potato, seeds (all), soy, spirulina, sprouts (all), tomato, walnuts, watermelon, wheatgerm, wheatgrass and yams (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

VITAMIN B-6/PYRIDOXINE (destroyed by heat) – alfalfa sprouts, apples, asparagus, avocados, bananas, barley, beans, beets, bell peppers, blueberries, buckwheat, cabbage, cantaloupe, carrots, chlorella, corn, flax (oil/seeds), grains (all), grapes, green vegetables (leafy), lemon, mango, mushrooms, nutritional yeast, nuts, onions, oranges, peas, plum, prunes, raisins, squash, soy, spirulina, sprouts (all), sweet potato, tomato, watermelon, wheatbran, wheatgerm, wheatgrass and yams

B-12/CYANOCOBALAMIN (destroyed by heat) – barley, beans, chlorella, dulse, grains (all), grapes (concord), kelp, mustard greens, nori, nuts, plums, prunes, sauerkraut (unpasteurized), seeds (all), soy, spirulina, sprouts (all), wheatgerm and wheatgrass and EAT LOTS OF UNWASHED (i.e., some soil intact)ORGANIC FRUITS AND VEGETABLES. You can also add Red Star nutritional yeast to your meals.

B-15/PANGAMIC ACID (destroyed by heat) – almonds, apricot seeds, brown rice, cabbage, chlorella, grains (all), juniper berries, nutritional yeast, nuts, pumpkin seeds, sesame seeds (all), sprouts (all), sunflower seeds, unwashed vegetables and wheatgrass

B-17/AMYGDALIN/LAETRILE (destroyed by heat) – almonds, apple seeds, apricot kernels, barley, blackberries, brown rice, buckwheat, cherry seeds, chia seeds, celery, chlorella, cranberries, elderberries, flax (oil/seeds), garlic, grains (all), macadamia, millet, mung beans, nectarine seeds, oats, peach seeds, pear seeds, plum seeds, raspberries, rye, sesame seeds, sprouts (all), strawberries and wheatgrass

BIOTIN (B Complex) – alfalfa sprouts, almonds, bananas, beans, brown rice, chlorella, corn, fruits (all), grains (all), green vegetables (leafy), grapes, nutritional yeast, nuts, okra, peanuts, raisins, seeds (all), soy, spirulina, strawberries, wheatgerm and wheatgrass

CHOLINE (B Complex) – avocados, beans, bean sprouts, cabbage, cauliflower, chlorella, corn, fruits (all), grains (all), green beans, green vegetables (leafy), hemp (milk/oil/powder/seeds), lentils, nutritional yeast, nuts, peanuts, peas, seeds (all), soy, spinach, wheat, wheatgerm and wheatgrass

FOLIC ACID (B Complex) (destroyed by heat) – alfalfa sprouts, apricots, asparagus, avocados, beans, beet greens, broccoli, buckwheat sprouts, cantaloupe, cauliflower, chlorella, citrus fruits, cucumber, grains (all), grapes, green vegetables (leafy), kelp, oranges, papaya, peas, pecans, plums, prunes, raisins, rye, soy, spinach, spirulina, sprouts (all), sunflower seeds, sweet potato, walnuts, wheatgerm and wheatgrass

INOSITOL (B Complex) – alfalfa sprouts, almonds, artichokes, barley, beans, beets, blackberries, Brussels sprouts, cabbage, cantaloupe, chlorella, corn, fruit (all), garlic, grains (all), hemp (milk/oil/powder/seeds), lima beans, nutritional yeast, nuts, oatmeal, oats, onions, oranges, peanuts, peas, raisins, spirulina, sunflower seeds, vegetables (all), wheatgerm and wheatgrass

PABA/PARA-AMINOBENZOIC ACID (B Complex) – beans, brown rice, chlorella, grains (all), green vegetables (leafy), molasses (unrefined), mushrooms, nutritional yeast, spinach, wheatbran, wheatgerm and wheatgrass

VITAMIN C/ASCORBIC ACID (destroyed by heat) – alfalfa sprouts, apples, asparagus, beets, berries (all), broccoli, cabbage, cacao/chocolate, cantaloupe, cauliflower, celery, cherries, chlorella, citrus fruits, cucumber, garlic, grapefruit, green vegetables (leafy), green peppers, guava, honeydew, kale, kelp, kidney beans, kiwi, kumquats, lemon, lime, lucuma powder, lychee, mango, onions, oranges, papaya, parsley, peas, persimmons, pineapple, potato, radish, raspberries, spinach, spirulina, sprouts (all), strawberries, sweet potato, tomato, watercress, watermelon, wheatgrass and yams (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

VITAMIN D/CALCIFEROL – alfalfa sprouts, avocados, basil, carrots, chlorella, fenugreek (powder/seeds), garlic, green vegetables (leafy), mushrooms (shiitake), papaya, parsley, seeds (all), spirulina, sunflower seeds, SUNLIGHT, sweet potato, watercress and wheatgrass

VITAMIN D2/ERGOCALCIFEROL – alfalfa sprouts, chlorella, spirulina, SUNLIGHT, yeast

VITAMIN E/TOCOPHEROL – açaí, alfalfa sprouts, almonds, apples, asparagus, avocados, barley, blackberries, broccoli, brown rice, cacao/chocolate, carrots, cherries, chlorella, corn, dandelion greens, dulse, flax (oil/seeds), fruit (all), grains (all), green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, leeks, nuts, oats, olive oil, oranges, parsley, parsnips, peanuts, quinoa, seeds (all), spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potato, tomato, vegetable oils, wheatgerm and wheatgrass (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

VITAMIN F/UNSATURATED FATTY ACIDS (destroyed by heat) – açaí, almonds, avocados, chlorella, fruits (all), garlic, ginger, nuts, olive oil, oranges, parsley, peanuts, pecans, root vegetables, seeds (all), soy, spinach, spirulina, sprouts (all), sunflower seeds, vegetable oil, wheatgerm, wheat and wheatgrass

VITAMIN K/PHYLLOQUINONE – alfalfa sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, chlorella, corn, ginger, grains (all), green vegetables (leafy), kale, kelp, mushrooms, oats, oatmeal, oats, peas, potato, root vegetables, rye, safflower oil, seaweed, soy, spinach, strawberries, wheatgerm and wheatgrass

VITAMIN P/BIOFLAVONOIDS (destroyed by heat) – apricots, blackberries, buckwheat, cherries, chlorella, citrus fruits (inner rind), currants, grapefruit, grapes, juniper berries, lemon, oranges, parsley and plums

VITAMIN T (very little known) – alfalfa sprouts, chlorella, plantain, sesame seeds, sesame butter (raw) and some vegetables oils

VITAMIN U (very little known) – alfalfa sprouts, cabbage (raw), celery (raw), chlorella and green vegetables (leafy and raw)

ALLYL SULFIDES – chives, garlic, leeks and onions

ALPHA-CAROTENE – berries (all), broccoli, carrots, chlorella, corn, green vegetables (leafy), oranges, peaches, pumpkin, seaweed and sweet potatoes

ALPHA-LIPOIC ACID – broccoli, potatoes and spinach

ANTHOCYANINS – black currants, blueberries, cherries, cranberries, raspberries, red cabbage and strawberries

ARGININE – apples, apricots, beans, berries (all), cacao/chocolate, coconut, eggplant, grains (all), nuts, pineapple, seeds (all), strawberries, tomato and vegetables (except celery and turnips) (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

BETA-SITOSTEROL – açaí, chlorella, fruits (all) and green vegetables (leafy)

BIOFLAVONOIDS – apricots, blackberries, black currants, blueberries, buckwheat, cantaloupe, cherries, citrus fruits, citrus skins (inner rind), cranberries, elderberries, gooseberries, grapefruit, huckleberries, lemon, onions, papaya, parsley, peppers, persimmons, plums, prunes, pomegranate, raisins, raspberries, red grapes (with seeds), strawberries, tomato and walnuts

BORON – alfalfa sprouts, almonds, apples, beans, cabbage, carrots, dates, filberts, grapes, green vegetables (leafy), hazelnuts, kelp, pears, plums, prunes, raisins, soy and wheat

CATECHIN – berries (all), black tea, cacao/chocolate, green tea and rhubarb (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

CALCIUM – açaí, alfalfa sprouts, almonds (234 milligrams per 100 gram serving), apricots, avocados, beans, brazil nuts, broccoli, cabbage, carob, carrots, cauliflower, celery, chickpeas (150 milligrams per 100 gram serving), chlorella, coconut, cornmeal, dandelion greens, dulse, figs, filberts, grains (all), green vegetables (leafy), hazelnuts, hemp (milk/oil/powder/seeds), hijiki sea vegetable (1,400 milligrams per 100 gram serving), kelp, lemon, lentils, lettuce, lucuma powder, maca powder, mango, mesquite powder, millet, miso, nuts, oats, onions, oranges, parsley (203 milligrams per 100 gram serving), prunes, raisins, seaweed, sesame seeds (1,160 milligrams per 100 gram serving), soy (226 milligrams per 100 gram serving), spirulina, sprouts (all), sunflower seeds, watercress, wheatgrass, and yams

CHLORINE – alfalfa sprouts, avocados, bananas, beets, blackberries, Brussels sprouts, cabbage, carrots, celery, chlorella, coconut, cucumber, dandelion greens, dates, eggplant, figs, kale, kelp, lettuce, mushrooms, oats, onions, peaches, peas, pineapple, radish, spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potato, swiss chard, tomato, watercress, watermelon, wheat and wheatgrass

CHLOROPHYLL – blue-green algae, chlorella, spirulina and wheatgrass

CHROMIUM – apples, bananas, barley, basil, beans, beets, black pepper, broccoli, cacao/chocolate, carrots, chlorella, corn oil, dulse, garlic, grains (all), grapes, hemp (milk/oil/powder/seeds), kelp, mineral water, mushrooms, nutritional yeast, onions, oranges, raisins, seaweed, spirulina, tomato, walnuts and wheatgrass (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

COBALT – alfalfa sprouts, apricots, broccoli, chlorella, dulse, garlic, green vegetables (leafy), kelp, seaweed, spinach, spirulina, wheat, wheatgerm and wheatgrass

COENZYME Q10/UBIQUINONE – almonds, grains (all) and spinach

COPPER – açaí, alfalfa sprouts, almonds, apricots, avocados, barley, beans, beets, brazil nuts, broccoli, buckwheat, cacao/chocolate, cauliflower, chlorella, filberts, garlic, grapes, green vegetables (leafy), grains (all), hazelnuts, kelp, lentils, millet, mushrooms, nuts, oats, parsley, peas, pecans, plums, pomegranate, prunes, raisins, seaweed, soy, spirulina, sunflower seeds, tomato and walnuts (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

CRYPTOXANTHIN – apples, apricots, corn, green peppers, lemon, oranges, papaya, paprika, persimmons and starfruit

CURCUMIN – cumin seeds and turmeric

CYSTEINE – brazil nuts, soy and whole wheat

ELLAGIC ACID – apples, black currants, black walnuts, cherries, cranberries, grapes, pomegranate, raisins, raspberries and strawberries

FIBER – cacao/chocolate, chlorella, fruits (all), lucuma powder, lychee, maca powder, mesquite powder and vegetables (all) (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

FLAVONOIDS – cacao/chocolate, fruits (all) and vegetables (all) (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

FLUORINE (destroyed by heat) – alfalfa sprouts, almonds, avocados, beet greens, black tea, black-eyed peas, Brussels sprouts, cabbage, carrots, cauliflower, chlorella, dandelion greens, dates, endive, garlic, green tea, green vegetables (leafy), kelp, mustard greens, nuts, oats, parsley, rye, seaweed, seeds (all), spinach, tomato, turnip greens, watercress, wheat and wheatgrass

FRUCTO-OLIGOSACCHARIDES – artichokes, bananas, barley, garlic, onions and tomato

GAMMA-CAROTENE – tomato

GAMMA-LINOLENIC ACID – black currant seed oil and borage seed oil

GERMANIUM – aloe vera, barley, chlorella, garlic, mushrooms (shiitake) and oats

GLUTAMIC ACID – dates and mushrooms (shiitake)

GLUTAMINE – oats, parsley and spinach

GLUTATHIONE – apples, asparagus, avocados, broccoli, cantaloupe, carrots, cauliflower, garlic, onions, parsley, peaches, potato, spinach, sprouts (all), strawberries, tomato, walnuts, watermelon and winter squash

GLYCINE – avocados, oats, wheatgerm and whole wheat

HESPERIDIN – berries (all), buckwheat, grapefruit, lemon and oranges

HISTIDINE – apples, beans, nuts, papaya, pineapple, seeds (all) and vegetables (except celery, radish and turnip)

INDOLES – Brussels sprouts, cabbage, cauliflower, kale, mustard greens and radish

IODINE – apples, artichokes, asparagus, beans, beets, blueberries, Brussels sprouts, cabbage, carrots, celery, chives, chlorella, citrus fruit, coconut, dulse, eggplant, garlic, green peppers, kale, kelp, mustard greens, onions, peanuts, pears, pineapple, sea salt, seaweed, sesame seeds, soy, spinach, squash, strawberries, swiss chard, tomato, turnip, watercress, watermelon and wheat

IRON (consuming foods rich in VITAMIN C while consuming the following foods will INCREASE iron absorption) – açaí, alfalfa sprouts, almonds, apricots, artichokes, asparagus, bananas, beans, beets, blackberries, blackstrap molasses, bran flakes, cacao/chocolate, carrots, cashews, cherries, chick peas (cooked), chlorella, dandelion greens, dates, dried fruit, dulse, figs, grains (all), grapes, Grape Nuts, green peppers, green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, lentils, lucuma powder, maca powder, mango, mesquite powder, millet, nutritional yeast, oatmeal, onions, parsley, pecans, persimmons, pinto beans (cooked), pistachio nuts, plums, prunes, pumpkin seeds, raisins, seeds (all), seaweed, shallots, soy, spirulina, sprouts (all), squash, sunflower seeds, swiss chard, walnut, wheatgerm, wheatgrass and yams (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

ISOFLAVONES – alfalfa sprouts, berries (all), broccoli, cabbage, carrots and soy

ISOLEUCINE – apples, apricots, beans, dates, figs, nuts, peaches, pears, persimmons, rye, seeds (all), strawberries, tomato and vegetables (except celery, lettuce and radish)

KAEMPFEROL – asparagus, beets, cauliflower, dill, grapefruit and strawberries

LECITHIN – beans, grains (all) and nutritional yeast

LEUCINE – apples, apricots, dates, figs, grains (all), nuts, peaches, pears, seeds (all), strawberries, tomato and vegetables (except celery, lettuce and radish)

LIGNINS – flax (oil/seeds)

LIMONENE – caraway seeds, celery seeds, grapefruit, lemon, oranges and tangerines

LITHIUM – dulse, eggplant, green vegetables (leafy), kelp, peppers and tomato

LUTEIN – apples, apricots, beets, broccoli, Brussels sprouts, carrots, chlorella, collard greens, corn, cranberries, kale, kiwi, lettuce, mustard greens, orange juice, orange peel, paprika, peaches, peas, potato, pumpkin, raisin, red grapes, red peppers, spinach, spirulina, tomato, turnip greens, winter squash and zucchini

LYCOPENE – apricots, carrots, chlorella, grapefruit (pink), green peppers, guava, tomato and watermelon

LYSINE – aloe vera, apples, apricots, avocados, bananas, beans, cantaloupe, dates, figs, grains (all), grapefruit, nuts, oranges, papaya, peaches, pears, persimmons, pineapple, seeds (all), strawberries, tomato and vegetables (all)

MAGNESIUM – açaí, alfalfa sprouts, apples, apricots, artichokes, avocados, bananas, beans, beets, broccoli, cacao/chocolate, cantaloupe, carrot, cauliflower, celery, chlorella, coconut, corn, dandelion greens, dates, dulse, fenugreek (powder/seeds), figs, garlic, grains (all), grapefruit, grapes, green vegetables (leafy), hemp (milk/oil/powder/seeds), lemon, lentils, mango, mesquite powder, mushrooms, nuts, oranges, paprika, parsley, peaches, pears, peppers, pineapple, plums, prunes, rice (brown/wild), seeds (all), sesame seeds, spirulina, sprouts (all), squash, strawberries, sunflower seeds, sweet potato, tomato, watercress, watermelon, wheat and wheatgrass (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

MANGANESE – alfalfa sprouts, apples, apricots, avocados, bananas, beans, beet greens, beets, blackberries, blueberries, broccoli, cacao/chocolate, carrots, celery, chives, chlorella, cucumber, dandelion greens, grains (all), grapefruit, green vegetables (leafy), kelp, legumes, mango, nuts, oats, oranges, parsley, peas, persimmons, pineapple, plums, prunes, seaweed, seeds (all), soy, spirulina, sweet potato, walnuts, watercress, wheatgrass and yams (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

METHIONINE – apples, apricots, bananas, brazil nuts, brown rice, Brussels sprouts, cabbage, cantaloupe, cauliflower, chives, dates, figs, garlic, grains (all), lentils, nuts, onions, oranges, papaya, peaches, pears, persimmons, pineapple, sesame seeds, soy, strawberries, sunflower seeds, tomato and watercress

METHYL-SULFONYL-METHANE/MSM – aloe vera, pine nuts and rain-watered fruits/vegetables (unwashed)

MOLYBDENUM – apricots, beans, cantaloupe, carrots, chlorella, garlic, grapes, green vegetables (leafy), grains (all), legumes, raisins, seaweed, spirulina, strawberries, sunflower seeds and wheatgrass

MONOTERENES – basil, broccoli, carrots, citrus fruits, eggplant, parsley, peppermint, tomato and yams

OMEGA FATTY ACIDS – açaí, beans, black currant seed oil, blue-green algae, borage seed oil, cabbage, canola oil, flax (oil/seeds), chlorella, corn, green vegetables (leafy), hemp (oil/seed/powder/milk), pine nuts, pumpkin seeds, sesame seeds, soy, sprouts (all), squash, vegetable oils, walnuts and wheat

PECTIN – apples, bananas, blueberries, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, figs, grapefruit, lima beans, mustard greens, onions, turnip greens and watercress

PHENYLALANINE – almonds, apples, apricots, avocados, bananas, beans, beets, carrots, figs, grains (all), nuts, parsley, peaches, pears, persimmons, pineapple, seeds (all), strawberries, tomato and vegetables (except lettuce and radish)

PHOSPHOROUS – açaí, alfalfa sprouts, almonds, apricots, asparagus, bananas, beans, beet greens, broccoli, cabbage, celery, chlorella, coconut, corn, dates, dried fruits, dulse, grains (all), garlic, grains (all), green vegetables (leafy), kale, kelp, lentils, mango, nuts, oats, onions, parsley, peas, pistachio nuts, potato, pumpkin seeds, raisins, rice (brown/wild), seaweed, sesame seeds, seeds (all), spirulina, sprouts (all), swiss chard, watercress, wheatgerm and wheatgrass

PHYTOENE/PHYTOFLUENE – tomato

POTASSIUM (destroyed by excessive heat) – açaí, almonds, apples, apple cider vinegar (unpasteurized), apricots, avocados, bananas, beans, beet greens, black currants, blueberries, broccoli, cabbage, cantaloupe, carrots, cherries, chlorella, citrus fruits, cucumber, dandelion greens, dates, dulse, figs, garlic, grains (all), grapes, green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, lentils, lychee, mango, mesquite powder, mung beans, onions, oranges, papaya, peaches, pecans, pistachio nuts, plantain, potato, prunes, pumpkin seeds, raisins, sesame seeds, spirulina, sprouts (all), sunflower seeds, tomato, turnip, watercress, watermelon, wheatgrass, winter squash and yams

PROANTHOCYANADINS/ANTHOCYANOSIDES – blackberries, blueberries, citrus fruit seeds, cherries, elderberries, grape seeds and raspberries

PROTEIN – beans, broccoli (40%), brown rice, cacao/chocolate, cauliflower (40%), chlorella, fruit (2-3%), grains (all), hemp (milk/oil/powder/seed), lentils, lucuma powder, maca powder, mesquite powder, nuts, seeds (all), soy, vegetables (all) and wheatgrass (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

QUERCETIN – apples, blue-green algae, black tea, broccoli, buckwheat, cherries, citrus fruits, garlic, green tea, green vegetables (leafy), onions (yellow/purple) and red grapes

RESVERATROL – grape skins and grape leaves

RIBONUCLEIC ACID/RNA – asparagus, beets, green vegetables (leafy), lentils, mushrooms, nuts and radish

RUTIN – apricots, blackberries, buckwheat, cherries, citrus fruit peels (inner rind) and hawthorn berries

SELENIUM – alfalfa sprouts, asparagus, beets, black-eyed peas, broccoli, brown rice, cabbage, carrots, cashews, celery, chlorella, dulse, fenugreek (powder/seeds), garlic, grains (all), kelp, mango, mushrooms, nutritional yeast, nuts, onions, parsley, seaweed, soy, spirulina, sprouts (all), squash, sunflower seeds, tomato, wheatgerm and wheatgrass

SILICON – alfalfa sprouts, almonds, apples, apricots, artichokes, asparagus, bananas, barley, beets, carrots, cauliflower, celery, cherries, chlorella, corn, cucumber, dandelion greens, figs, grains (all), grapes, hemp (nuts/oil/powder/seeds), horseradish, kelp, leeks, lettuce, mustard greens, oats, onions, plums, pumpkins, radish, raisins, seeds (all), skins of fruits/vegetables, spinach, spirulina, sprouts (all), strawberries, swiss chard, sunflower seeds, tomato, watermelon, wheatgerm, wheatgrass and wild rice

SODIUM – alfalfa sprouts, apples, apricots, asparagus, beets, broccoli, Brussels sprouts, cantaloupe, carrots, cashews, celery, chlorella, coconut, collard greens, dandelion greens, dates, dulse, figs, garlic, grapes, kale, kelp, lentils, mango, millet, okra, olives, onions, parsley, plums, prunes, raisins, red cabbage, sea salt (unrefined), seaweed, sesame seeds, spinach, spirulina, sprouts (all), strawberries, sweet potato, swiss chard, tomato, turnip, watercress, watermelon, wheat and wheatgrass

SULFORAPHANE – broccoli, Brussels sprouts, cabbage, cauliflower, kale and turnips

SULFUR – alfalfa sprouts, apples, apricots, asparagus, avocados, beans, blue-green algae, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne, celery, chives, chlorella, corn, cucumber, eggplant, figs, garlic, grains (all), green vegetables (leafy), hemp (nuts/oil/powder/seeds), horseradish, kale, kelp, lima beans, nuts, oats, onions, parsnip, peaches, peas, plums, potato, prunes, pumpkin seeds, raspberries, sesame seeds, spinach, spirulina, string beans, swiss chard, tomato, turnip, watercress, wheat, wheatgerm and wheatgrass

SUPER-OXIDE DISMUTASE – broccoli, cabbage, green vegetables (leafy), nutritional yeast and wheatgrass

THERONINE – apples, apricots, beans, dates, figs, grains (all), nuts, peaches, pears, persimmons, seeds (all), strawberries, tomato and vegetables (except celery and lettuce)

TRACE MINERALS – alfalfa sprouts, chlorella, dulse, hemp (milk/oil/powder/seeds), kelp, nori, nuts, sea salt, seaweed, seeds (all), soy, spirulina, sprouts (all) and vegetables (all)

TRYPTOPHAN – alfalfa sprouts, avocados, bananas, beans, cacao/chocolate, cashews, chives, dates, durian, figs, grains (all), grapefruit, nuts, oranges, papaya, peaches, pears, persimmons, pineapple, pumpkin seeds, seeds (all), strawberries, sunflower seeds, tomato, sweet potato and vegetables (all) (Genuine cacao/chocolate is naturally vegan. It’s a bean.)

TYROSINE – alfalfa sprouts, almonds apples, apricots, asparagus, avocados, bananas, beans, beets, bell peppers, carrots, cherries, cucumber, figs, leeks, lettuce, parsley, pumpkin seeds, sesame seeds, spinach, spirulina, strawberries, sunflower seeds, watercress, watermelon, wheatgerm and whole wheat

VALINE – apples, apricots, beans, dates, figs, grains, mushrooms, nuts, peaches, pears, persimmons, seeds, strawberries, tomato and vegetables (except celery and lettuce)

VANADIUM – dill, grains, olives, parsley, radish, soy and string beans

ZEAXABTHIN – bell peppers, chlorella, corn, grapes, green vegetables (leafy), kiwi, oranges, paprika, raisins, spirulina, winter squash and zucchini

ZETA-CAROTENE – tomato

ZINC – açaí, alfalfa sprouts, almonds, aloe vera, beans, brazil nuts, cacao/chocolate, cashews, cayenne, chlorella, coconut, corn, dandelion greens, dulse, garlic, grains (all), green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, macadamia nuts, mesquite powder, mushrooms, nutritional yeast, onions, parsley, peanuts, peanut butter, peas, pecans, pine nuts, poppy seeds, pumpkin seeds, raisins, seaweed, sesame seeds, soy, spinach, spirulina, sunflower seeds, walnuts, wheatgerm and wheatgrass
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If you've made it the whole way through this post then thank you so much for taking the time to read! I hope that you've learned something and are feeling inspired to eat more plants. Veganism is about living a compassionate lifestyle and spreading the message to others. By doing so in a positive way we can all come together and create changes that will transform and (literally) save the world.