You can't beat fruits and vegetables

For many years, nutritionists thought that certain minerals such as iron and calcium were deficient in vegan and vegetarian diets. On a whole food, plant-based diet that emphasizes fruits and vegetables, this is not a concern. All of the known essential nutrients can be found in whole, fresh fruits and vegetables. If you compare the total vitamin and mineral profile of all the food groups, fruits and vegetables come out ahead of grains, legumes, nuts and seeds, and all animal products.

Just because a food contains a vitamin or mineral does not necessarily make it a good source. Milk, for example, contains calcium, but relatively few other vitamins and minerals. it also contains pus, hormones, and casein, a highly allergenic protein in humans. Dark leafy greens have calcium, plus many other vitamins, minerals, and phytonutrients. Animal foods and grains have to be “enriched” to make them nutritionally complete. Fruits and vegetables already contain a broad profile of essential vitamins and minerals, as well as carbohydrates, essential fatty acids, and protein.