Here is the list of sources for basic nutrition
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 wheat grass and EAT good quantities of unwashed organic fruits and vegetables.
Alfalfa sprouts and almonds (appx : 234 mg per 100g serving), avocados, apricots, brazil nuts, broccoli, cabbage, carob, carrots, beans, cauliflower,celery.Chickpeas (150 mg per 100 gram serving), coconut, cornmeal, chlorella, dandelion greens, figs, filberts, dulse, grains (all), hazelnuts, hemp (milk/oil/powder/seeds),green vegetables (leafy), hijiki sea vegetable (1,400 mg per 100 gram serving).Lemon, lentils,kelp, lettuce, lucuma powder, mango, mesquite powder, maca powder, millet, oats, onions, oranges, parsley (203 mg per 100 gram serving), miso, nuts, prunes, raisins, seaweed, sesame seeds (1,160 mg per 100 gram serving),Sunflower seeds, soy (226 mg per 100 gram serving), spirulina, sprouts (all), watercress, wheatgrass, and yams.
Cacao/chocolate, chlorella, fruits (all), lucuma powder, lychee, maca powder,vegetables (all) and mesquite powder (Genuine cacao/chocolate is naturally vegan).
Foods rich in VITAMIN C will increase iron absorption while consuming the following foods : alfalfa sprouts, almonds, apricots, asparagus, bananas,artichokes, beans, beets, blackberries, blackstrap molasses, bran flakes,cacao/chocolate, cashews, cherries, chick peas (cooked). Chlorella,dandelion greens, carrots, dates, dried fruit, dulse, figs, grains (all), grapes, Grape Nuts, green peppers, green vegetables (leafy), hemp (milk/oil/powder/seeds).Kelp, lentils, maca powder, mango, mesquite powder, millet,lucuma powder, nutritional yeast, onions, parsley, pecans, persimmons, pinto beans (cooked).Pistachio nuts, oatmeal, 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).
OMEGA FATTY ACIDS
Beans, blue-green algae,borage seed oil, cabbage, canola oil, flax (oil/seeds), black currant seed oil, chlorella, corn, green vegetables(leafy). Hemp (oil/seed/powder/milk), pumpkin seeds,pine nuts, sesame seeds, soy,sprouts (all), squash, walnuts and wheat vegetable oils.
Beans, brown rice, broccoli (40%), cacao/chocolate, chlorella, cauliflower (40%), fruit (2-3%), grains (all), hemp (milk/oil/powder/seed). Lentils, lucuma powder, mesquite powder, nuts, seeds (all), maca powder, soy, vegetables (all) and wheatgrass (Genuine cacao/chocolate is naturally vegan).
This is a detailed article for high quality vegan protein sources