Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption.
Calcium is well absorbed from other dark green vegetables. Zinc Vegan diets can offer zinc at levels near to or even higher than the RDA. Zinc is found in grains, legumes, and nuts. Iron Dried beans and dark green leafy vegetables are good sources of iron especially, on a per calorie basis than meat better.
Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Sources of Iron Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale Vitamin B12 The requirement for vitamin B12 is very low.
It is important for pregnant and lactating women especially, infants, and children to have reliable sources of vitamin B12 in their diets. Read More