Proteins: Tofu, tempeh, edamame, lentils, beans, nut butter, nuts, chia seeds, hemp seeds, hummus, seitan (wheat gluten), nutritional yeast, green peas, quinoa, and soy milk.

Iron: Pulses (beans, lentils, and peas), dark green leafy vegetables, wholemeal bread and flour, nuts, fortified breakfast cereals (added iron), tofu, dried fruit, such as apricots, figs, and peaches.

Vitamin D: Fortified foods such as cereals, orange juice, soy & almond milk, and some mushrooms.

Calcium: Dark green leafy vegetables, pulses, fortified unsweetened soya, fortified orange juice, pea and oat drinks, brown and white bread, calcium-set tofu, sesame seeds and tahini, dried fruit.

Iodine: Plant foods, such as cereals and grains, iodized salt, and prunes.

Omega-3 fatty acids: Chia seeds, flaxseeds, hemp seeds, walnuts, Brussels sprouts, algal oil, and perilla oil

Choline: Shiitake mushrooms, soybeans, lima beans, kidney beans, quinoa, wheat germ, cauliflower, broccoli, Brussels sprouts, red potatoes, and cottage cheese. 

Vitamin B12: Breakfast cereals fortified with vitamin B12, unsweetened plant milk fortified with vitamin B12, yeast extract, such as Marmite, and nutritional yeast flakes that are fortified with vitamin B12.

Iron: Pulses (beans, lentils, and peas), dark green vegetables, wholemeal bread and flour, nuts, fortified breakfast cereals (with added iron), dried fruit, such as apricots, figs, and peaches.

Vitamin D: Egg yolk, foods fortified with vitamin D, including some breakfast cereals and fat spreads.

Iodine: Cow's milk, cheese, yogurt, eggs, and iodized salt.

Vitamin B12: Milk, cheese, eggs, breakfast cereals fortified with vitamin B12, unsweetened plant milk fortified with vitamin B12, yeast extract, such as Marmite, and nutritional yeast flakes that are fortified with vitamin B12.