R.D

Although the total amounts of

chromium available may be inconsistent from one batch to another, 1½ cups

(375 ml) of broccoli may supply a day’s requirement of chromium, for example.

Other vegetables and fruits supply small amounts that add up over the course of

a day. Vitamin C–rich foods likely improve chromium absorption. 81

Diets high in sugar (sucrose) have been found to promote chromium loss.

Refined grains have lost their natural chromium content. 81

Single-mineral zinc supplements above the RDA can interfere with the

body’s absorption of copper38Because copper is a prooxidant, copper supplements are best avoided—and aren’t needed in typical vegan diets.

Magnesium-rich diets (those rich in vegetables and fruit) are associated with

lower blood pressure, and a reduced risk of type 2 diabetes, heart disease, and stroke83

Recommended Intake

The RDA for young women is 310 mg of magnesium daily, increasing to 320 mg

after age 30. The RDA for young men is 400 mg daily, increasing to 420 mg

after 30.

Dietary Sources

Magnesium is abundant in vegetables, fruits, whole grains, and nuts.

Special Issues

Magnesium absorption could be an issue in high-phytate diets. Leavening bread dough with yeast, as well as other food preparation practices, such as sprouting,

soaking, and fermenting, increases the availability of this and other minerals.

Excess magnesium from food doesn’t cause problems in healthy people

because the kidneys simply excrete unneeded amounts. High intakes from

supplements can result in diarrhea,

Dietary Sources

Rich sources include leafy vegetables, nuts, teas, and whole grains. Any of the

following provide approximately one day’s supply: 1 cup (250 ml) of cooked

brown rice or oatmeal, 20 pecans, 1½ cups (375 ml) of pineapple or cooked

spinach, or 3 cups (750 ml) of green tea.

Dietary Sources

Plenty of fruits and vegetables are high in potassium, so a vegan diet can easily

provide enough. Though the banana is often hailed as the queen of potassium-

rich foods, in fact, Brussels sprouts, cantaloupes, grapefruits, green beans,

strawberries, and tomatoes all have more potassium per calorie than bananas.

Dried fruits, avocados, nuts, seeds, and legumes also are excellent sources.

To boost potassium intake:

• Start the day with a fruit smoothie, with or without added greens.

• Encourage children to drop fruit into the blender for a smoothie and to

arrange cut vegetables or fruit pieces on a snack tray; they’ll develop an

early appreciation for these nourishing foods.

• Include a big salad at lunch, supper, or both. Shop for new varieties of

produce at the supermarket.

• Add potassium-rich foods (seeon to the shopping list.

• Use fruit to feed a sweet tooth and replace sugar with dried fruits in desserts.

• Eat the skin on baked potatoes and the edible skins of other vegetables and

fruits.

• Add beans to soups, stews, and salads

The daily recommended intake of selenium may

also be obtained from 1½ cups (375 ml) of whole wheat spaghetti. Beans, grains,

nuts, and seeds also can be good sources.