Mineral Chromium

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

CHROMIUM

  • Trace mineral

Best plant food sources

  • Fruits: apple, grape juice, orange juice

  • Vegetables: basil, broccoli, garlic, green beans, potatoes

  • Grains: cereal, wheat germ, whole grains

  • Nuts/seeds: nuts

  • Other: beer, brewer’s yeast, red wine

Function in the body

  • Works closely with insulin to regulate blood sugar (glucose) levels

  • Builds muscle

  • Health benefits

  • May have weight loss benefits by reducing body fat and increasing muscle mass

Symptoms of deficiency

  • Deficiency is rare

Groups at risk of being deficient

  • Elderly

Excess intake

  • Can cause kidney damage

Mineral Chloride

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

CHLORIDE

  • Macromineral

Best plant food sources

  • Vegetables: Celery, kelp, lettuce, olives, tomatoes

  • Grains: rye

  • Legumes: soy sauce

  • Other: table salt

Function in the body

  • Supports fluid balance

  • Needed for stomach acid

  • Aids digestion

  • Aids in the transport of electrical impulses throughout the body

Symptoms of deficiency

  • Muscle weakness

  • Loss of appetite

  • Irritability

  • Dehydration

Other notes

  • The body can tolerate intake of large quantities as long as they intake fresh water

Mineral Calcium

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

CALCIUM

  • Macromineral

Best plant food sources

  • Fruits: oranges and fortified orange juice (note: fortified OJ with D3 added may be non-vegan)

  • Vegetables: bok choy, broccoli, Chinese cabbage, dark leafy greens (collard, mustard, turnip), kale, spinach, rhubarb, seaweed (note: spinach and Swiss chard contain oxalate which reduces our ability to absorb calcium)

  • Nuts/seeds: almonds, chia, sesame, tahini

  • Legumes: legumes, fortified tofu, fortified soy milk, tempeh, soy

Function in the body

  • Maintains healthy bones and teeth

  • Aids muscle function/contraction

  • Supports nerve functioning

  • Needed for hormone secretion

  • Supports blood clotting, blood vessel contraction and dilation

  • Helps with blood pressure regulation

  • Supports immune system

  • Activates and regulates enzymes

  • Enhances glycogen metabolism

Health benefits

  • Reduces risk of osteoporosis

  • Decreased risk of cancer of the colon and rectum

  • Lowers risk of cardiovascular disease

  • Lowers risk of high blood pressure and hypertension

  • May help with weight management

Symptoms of deficiency

  • Brittle bones

  • Unhealthy teeth

  • Muscle spasms

  • Numbness and tingling in the fingers

  • Lethargy

  • Poor appetite

Groups at risk for being deficient

  • Postmenopausal women due to decrease in estrogen

  • Amenorrhoeic women and female athletes

  • People that are lactose intolerant

  • Vegetarians and vegans

Excess intake

  • Some risk for kidney and gall stone formation

  • Increased risk of heart disease

  • May increase risk of prostate cancer

Other notes

  • Most abundant mineral in the body, stored almost entirely in bones and teeth

  • Best way to assess calcium in the body is through a bone scan

  • If you take iron supplements, calcium can inhibit iron absorption so take one in the morning, one in the evening

Vitamin K

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN K

  • Phylloquinone

  • Menadione

  • Fat soluble

Best plant food sources

Fruits: prunes

Vegetables: asparagus, cabbage family (broccoli, cabbage), dark leafy greens (chard, kale, parsley, spinach), sprouts

Grains: wheat bran

Oils: canola oil, olive oil, soybean oil

Other: bacterial synthesis in digestive tract

Function in the body

  • Used in blood clotting by activating proteins and calcium

  • Needed for bone health

Health benefits

  • May help prevent hip fractures

Symptoms of deficiency

  • Bruising

  • Bleeding

  • Nosebleeds

  • Heavy menstrual periods

  • Anemia

Other notes

  • Intestinal bacteria make a form of vitamin K that accounts for half your requirements

  • If you take an anticoagulant, keep your vitamin K intake consistent

  • Birth control pills plus K supplementation can equal unwanted clots

Vitamin B9 - Folic Acid

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B9

  • Folic Acid

  • Folate

  • Folacin

  • Water soluble

Best plant food sources

Fruits: apricots, melon, oranges

Vegetables: asparagus, avocado, broccoli, Brussels sprouts, carrots, dark leafy greens (spinach, mustard, turnip greens) okra, pumpkin, tomato juice

Grains: fortified cereal, fortified grains, oat bran rye, whole wheat

Legumes: legumes (black-eyed peas, chickpeas, kidney, lima), lentils

Nuts/seeds: nuts (peanuts), seeds

Other: brewer’s yeast, yeast

Function in the body

  • Metabolizes protein

  • Needed for the formation of red blood cells

  • Involved in cell division

  • Needed to produce red blood cells for babies in utero

  • Helps form brain and spinal cord during fetal development

  • Needed for cell creation and development and RNA/DNA creation

  • Increases aerobic capacity

  • Works with B12 to protect and develop the nervous system

Health benefits

  • Helps prevent brain and spine birth defects when taken early in pregnancy

  • Can lower levels of homocysteine

  • May reduce heart disease risk and promotes heart health

  • May reduce risk for colon cancer

  • Offsets breast cancer risk among women who consume alcohol

  • Reduces risk of pre-term birth

Symptoms of deficiency

  • Anemia

  • Red tongue

  • Fatigue

  • Open sores on tongue and in mouth

Groups at risk for being deficient

  • Teens

  • Women 14-30

  • People with alcohol dependency

Other notes

  • Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications

  • All women who could become pregnant are pregnant or breastfeeding should take this

Vitamin E

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN E

  • Tocopherol

  • Fat soluble

Best plant food sources

Vegetables: avocado, broccoli dark leafy greens (spinach), sprouts

Grains: fortified cereal, wheat germ, whole grains

Nuts/seeds: nuts (almonds, hazelnuts, peanuts), seeds (sunflower)

Oils: vegetable oil (canola, corn, cottonseed, olive, peanut, safflower, soybean, sunflower, wheat germ)

Function in the body

  • Supports circulatory system

  • Supports immune system

  • Contributes to DNA repair

  • Maintains cell membranes and red blood cell integrity

  • Protects Vitamin A and fatty acids from oxidation

  • Helps healing, prevents scarring

  • Improves aerobic capacity

  • Natural antioxidant

  • Helps the body use Vitamin K

Health benefits

  • May help prevent Alzheimer’s disease

  • May protect against prostate cancer

  • Lowers chance of developing heart disease

Symptoms of deficiency

  • Impaired balance and coordination

  • Muscle weakness

  • Pain or numbness in limbs

  • Fertility issues

  • Vision problems

Other notes

  • Drug interaction with Coumadin

Vitamin D

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN D

  • Calciferol

  • Fat soluble

Best plant food sources

Vegetables: mushrooms grown under UV light (store bought should say on the label)

Grains: fortified cereal fortified

Nuts/seeds: sunflower seeds

Other: sunlight, yeast

Function in the body

  • Supports immune system

  • Assists with cell growth

  • Assists with fetal development

  • Mediates inflammation

  • Supports nervous system

  • Needed for bone and teeth health

  • Helps with absorption of calcium and phosphorus

Health benefits

  • Can reduce the number of non-spinal fractures

  • Protects against colon, prostate and breast cancer

Symptoms of deficiency

  • Osteoporosis

  • Rickets

  • Unhealthy teeth

Groups at risk of being deficient

  • Breastfed infants

  • Older adults

  • People with dark skin

  • Obese people

  • People with inflammatory bowel disease

  • Vegans

  • People that are lactose intolerant or have a milk allergy

Other notes

  • The body uses sunlight to make vitamin D

  • If you live in northern climates, the sun is not enough. Factors to consider are amount of skin exposed, age, time of year, cloud cover, air pollution, sunscreen use, skin color

  • Vitamin D2 is plant-derived and usually vegan; D3 is typically derived from animals, but there are some options derived from lichen that are vegan

Choline

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

Choline

  • Not a true vitamin—essential nutrient

  • Water soluble

Best plant food sources

Vegetables: broccoli (cooked), Brussels Sprouts (cooked)

Nuts/seeds: peanuts

Function in the body

  • Supports nervous system

  • Metabolizes and transports fats

  • Regulates gall bladder

  • Helps liver eliminate toxins

  • Building block of the neurotransmitter acetylcholine—essential for the nerve and brain activities that control memory and muscle movement

  • Increases endurance

Health benefits

  • Lowers risk of fatty liver disease

  • Lowers risk of atherosclerosis

Symptoms of deficiency

  • Can impair fetal development

Groups at risk of being deficient

  • Vegetarians

  • Vegans

  • Pregnant women

  • Endurance athletes

Excess intake

  • Can cause vomiting

  • May increase in sweating and salivation

  • May result in fishy body odor

Vitamin C

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN C

  • Ascorbic acid

  • Water soluble

Best plant food sources

Fruits: banana, cantaloupe, fruit and fruit juices (especially citrus), guava, kiwifruit, mango, papaya, strawberries, watermelon

Vegetables: bell peppers, cabbage family (Brussels sprouts, broccoli, cabbage), carrots, green leafy vegetables (kale, lettuce, mustard greens, spinach), potatoes, red chilies, tomatoes

Function in the body

  • Supports immune system

  • Metabolizes protein

  • Helps with absorption of iron

  • Helps the body make collagen which holds cells together, strengthens blood vessels, forms scar tissue and is a matrix for bone growth

  • Makes chemical messengers in the brain - serotonin and norepinephrine

  • Promotes healing

  • Antioxidant

  • Increases aerobic capacity and energy production

Health benefits

  • Lowers risk of cancer (mouth, colon, esophagus, lung, stomach and breast)

  • Lowers cholesterol

  • Prevents viral disease

  • Reduces infection, allergies, asthma

  • Reduces risk of cataracts and age-related macular degeneration

  • Lowers risk of cardiovascular disease

Symptoms of deficiency

  • Scurvy

  • Bleeding

  • Bruising

  • Joint pain

  • Hair and tooth loss

  • Fatigue

  • Gum bleeding

Groups at risk of being deficient

  • Smokers

  • People with certain cancers and kidney disease

Other notes

  • Best taken with Vitamin E for maximum free radical protection

  • Might interact with cancer treatment—chemotherapy and radiation

Vitamin H - Biotin

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN H

  • Biotin

  • Water soluble

Best plant food sources

Vegetables: avocado

Grains: whole grains

Legumes: legumes (soybeans)

Nuts/seeds: nuts (peanuts)

Other: brewer’s yeast, yeast

Function in the body

  • Metabolizes amino acids and fatty acids

  • Helps with synthesis of fat, glucose and glycogen

  • Needed for cell growth, strong hair, bones and nails

  • Essential in the production of hormones and cholesterol

  • Used in energy production

  • Needed for stable blood sugar levels

Symptoms of deficiency

  • Fatigue

  • Loss of hair

  • Loss of muscle

  • Weakness

  • Pain

  • Poor appetite

  • Depression

  • Nausea

Other notes

  • Some biotin is made by bacteria in the gastrointestinal tract

Vitamin B12

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B12

  • Cobalimin

  • Water soluble

Best plant food sources

Grains: fortified cereals

Legumes: fortified soymilk, fortified tofu

Other: fortified nutritional yeast, fortified vegan yogurt

Function in the body

  • Supports central nervous system

  • Metabolizes fatty and amino acids

  • Needed for creating red blood cells and cell division

  • Helps maintain and protect nerve cells

  • Enhances muscle growth

  • Helps make DNA

Health benefits

  • May reduce risk of Alzheimer’s

  • May lower the risk of heart disease

Symptoms of deficiency

  • Memory loss; dementia

  • Anemia

  • Fatigue; dizziness/fainting; bad balance

  • Weight loss

  • Numbness in the arms and legs; tingling

  • Arthritis

  • Skin problems: rosacea, eczema, acne

Groups at risk for being deficient

  • Adults over 50

  • People with Celiac, IBS, Crohn’s or Colitis

  • Diabetics

  • People with pernicious anemia

  • People that have had weight loss surgery

  • Vegans and vegetarians

Other notes

  • Isn’t available in plant foods

  • Our bodies don’t produce this vitamin—it is only produced by bacteria in the digestive tracts of mammals

Vitamin B6

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B6

  • Pyridoxal

  • Pyridoxine

  • Pyridoxamine

  • Water soluble

Best plant food sources

Fruits: non-citrus fruits (bananas, watermelons)

Vegetables: dark leafy greens, potatoes (baked with skin), spinach

Grains: brown rice, wheat bran, whole grains

Nuts/seeds: hazelnuts, sunflower seeds, walnuts

Legumes: legumes, soy products, tofu

Other: brewer’s yeast

Function in the body

  • Supports nervous system

  • Metabolizes proteins, sugar, non-essential amino acids

  • Enhances muscle growth

  • Helps the body make red blood cells and hormones

  • Helps with sleep, appetite and mood

  • Influences cognitive and immune function

  • Helps with brain development during pregnancy and infancy

Health benefits

  • Reduces risk of heart disease

  • Reduces risk of colorectal cancer

  • Reduces PMS symptoms

  • Reduces nausea during pregnancy

Symptoms of deficiency

  • Anemia

  • Seizures

  • Neurologic system disorders

  • Inflammation of the skin

  • Swollen tongue

Groups at risk for being deficient

  • People with kidneys that are not functioning properly

  • People with autoimmune disorders

  • People with alcohol dependence

Excess intake

  • Can cause irreversible nerve damage if taken in high levels over time

  • Can cause pain and numbness in limbs

Vitamin B5

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B5

  • Pantothenic Acid

  • Water soluble

Best plant food sources

Vegetables: avocado, broccoli, mushrooms, sweet potatoes, tomatoes

Grains: whole grains

Legumes: legumes

Other: brewer’s yeast

Function in the body

  • Metabolizes fats and carbs

  • Supports adrenal glands

  • Aids in converting food into energy

  • Helps make lipids (fats), neurotransmitters, steroid hormones and hemoglobin

  • Helps make fatty acids and cholesterol

Symptoms of deficiency

  • Burning feet

  • Neurologic symptoms

Vitamin B3 - Niacin

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B3

  • Niacin

  • Nicotinic acid

  • Water soluble

Best plant food sources

Vegetables: asparagus, mushrooms, potatoes

Grains: barley, fortified and whole grains, rice, rice bran, wheat bran

Nuts/seeds: nuts (almonds), peanut butter

Other: coffee

Function in the body

  • Supports digestive system

  • Supports nervous system

  • Aids in brain function

  • Aids in digestion

  • Aids in converting food into energy

  • Helps the body make cholesterol

  • Supports skin, hair, blood cells, brain and liver health

  • Increases energy and endurance

Health Benefits

  • Lowers LDL and increases HDL

  • Lowers risk of heart disease

Symptoms of deficiency

  • Pellagra: dermatitis, diarrhea, dementia

Excess intake

  • Can cause rosy tingling

Other notes

  • Niacin can be made by your body from the amino acid tryptophan, with the help of B6

Vitamin B2 - Riboflavin

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B2

  • Riboflavin

  • Water soluble

Best plant food sources

Vegetables: dark leafy greens

Grains: whole and enriched grains and cereals

Nuts/seeds: almonds

Function in the body

  • Metabolizes many drugs

  • Needed for the formation of red blood cells

  • Helps with absorption of iron in the intestines

  • Aids in converting food into energy

  • Needed for healthy skin, hair, nails, muscles, eyes and brain

  • Increases aerobic endurance

  • Needed for mucous membrane formation and skin formation

Health Benefits

  • Protects against bowel cancer

  • Combats migraines

Symptoms of deficiency

  • Sore throat

  • Cracks and sores around lips

  • Inflamed magenta tongue

  • Scaly skin

  • Itchy lips, eyes, throat, nose and mouth

Vitamin B1 - Thiamin

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B1

  • Thiamin

  • Water soluble

Best plant food sources

Fruits: cantaloupe, watermelon

Vegetables: acorn squash

Grains: oatmeal, wheat germ, whole grain cereal

Legumes: beans, lentils, soy milk

Nuts/seeds: nuts (pecans, pine), seeds (sunflower)

Other: brewer's yeast

Function in the body

  • Essential for proper functioning of the heart, and muscle coordination

  • Supports digestive system

  • Supports nervous system

  • Metabolizes carbohydrates and some protein

  • Aids in converting food into energy

  • Regulates appetite

  • Improves concentration

  • Increases aerobic capacity

  • Needed for healthy skin, hair, muscles and brain

Health Benefits

  • Protects against Alzheimer’s

  • Helps tissues damaged by alcoholism

Symptoms of deficiency

  • Confusion

  • Off-balance

  • Tingling in extremities

  • Poor concentration

  • Appetite loss

  • Exhaustion

Vitamin A

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN A

  • Retinol

  • Retinal

  • Retinoic acid

  • Beta carotene can easily be converted to vitamin A as needed

  • Fat soluble

Best plant food sources

Retinoids

Vegetables: dark leafy greens

Beta carotene

Fruits: yellow and orange fruits (apricot, cantaloupe, mango)

Vegetables: carrots, chilies, broccoli, dark leafy greens (turnip greens, kale, spinach), pumpkin, squash (butternut, acorn), sweet potatoes, yellow/orange vegetables

Grains: fortified cereal

Function in the body

  • Supports immune system, helps the body resist infection

  • Supports reproductive system and fetal development

  • Antioxidant

  • Supports growth and repair of body tissues

  • Maintains integrity of white and red blood cells

  • Maintains stability of cell membranes, healthy skin, mucous membranes

  • Needed for the formation of bones and teeth

  • Needed for good eyesight (especially night vision)

  • Helps the heart, lungs, kidneys work properly

Health Benefits

  • Reduces risk of cancer (lung, prostate, skin)

  • Protects against cataracts

  • Reduces risk of heart disease

  • Lowers cholesterol

  • Slows down age-related macular degeneration

  • Lowers risk of death from measles and shortens fever and diarrhea

Symptoms of deficiency

  • Night blindness

  • Complete blindness

  • Diarrhea

Groups at risk of being deficient

  • Infants, young children, pregnant and breastfeeding women in developing countries

  • People with cystic fibrosis

Excess intake

  • Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones

Other notes

  • Can build up during pregnancy and cause birth defects

  • Requires a little bit of fat for absorption

Supermarket Tour

Shopping for groceries should be a simple task, but it has become surprisingly difficult. The stores and food manufacturers are marketing geniuses placing unhealthy products at eye level with health claims and confusing language on the label. You might be left wondering if the product is really healthful.

Below are some simple tips that will help you to wisely navigate the grocery store aisles. Prepare a shopping list, so you buy only what you need and always have a well-stocked pantry. Read and compare food labels and accurately interpret product health claims, so you can feel confident that you are choosing the healthiest foods for your family and are choosing the best foods to support your health-related goals.

Supplemental blog posts that have relevant information:

  • Prepare for your trip to the supermarket (How to Grocery Shop Successfully)

  • Reading nutrition labels (Nutrition Labels Guide)

  • Preparing a list (Shopping List)

The Tour

Produce Section

  • Healthy eating guidelines: 2 cups/3 servings of fruit and 3 cups/5 servings of vegetables per day

  • How to select produce

  • Buy local when possible

  • Organic vs. conventional

    • PLU codes

      • Begins with 9 – organic

      • Begins with 3 or 4 – conventional

      • Begins with 8 - GMO

    • Dirty dozen/clean 15 (Dirty Dozen/Clean 15)

  • Look at color and texture for variety

    • Pick a rainbow of color (Eat the Rainbow) – each color has a place in your nutritional needs

    • Cruciferous vegetables—high in vitamin A, vitamin C, folic acid and fiber. Fights cancer, inflammation and is an anti-oxidant

    • Choose darker greens for salad because they have more phytonutrients

    • Portion control with starchy vegetables—they are denser in calories

  • Eat with the seasons—more cost effective and more nutritious

    • Spring/Summer – cooling foods like cucumber and melon

    • Fall – heavier veggies like squash, spinach, chard, apples

    • Winter – heartier veggies like mushrooms, turnips, potatoes and onions

  • Herbs

  • Other

    • Sweet veggies help with sweet cravings

    • Ginger, garlic and onions add a zing of flavor

    • Root vegetables are ground and will help you stay on track (energetics of food)

Refrigerated Section

  • Meat substitutes – protein is important because it helps to rebuild cells. If you aren’t used to substitutes, incorporate slowly

    • Tofu—protein source for many Asian cultures

    • Tempeh—fermented soybeans

    • Seitan—made of wheat gluten

  • Cheese substitutes

  • Miso—keeps for a long time and is versatile. Fermented so it aids in digestion. Comes in a variety of flavors. Brown rice miso is the strongest tasting and darkest in color while chickpea is the mildest tasting and the lightest in color

  • Fermented foods—sauerkraut, pickled vegetables—helps with digestion

Bulk Section

  • Be sure to write what you are buying on the label along with the PLU. Reuse bags and store in mason jars at home. Bulk is great if you need a small quantity and is less costly than pre-packaged foods.

  • Grains—whole grains have fiber and B vitamins

  • Beans—contain fiber, protein and fat

  • Nuts/seeds—good source of fiber and fat

  • Spices

    • Turmeric is anti-inflammatory and anti-oxidant

    • Green leafy spices lighten up beans and heavy sauces

    • Spices make things more digestible

  • Salt—look for naturally harvested with no additives. Sea salt and Himalayan are best

Flours/Pasta

  • With gluten

  • Gluten free – options are millet, brown rice, oat, quinoa, spelt. When using in baking, be sure to use tested recipes

Seaweeds

  • Contain calcium, B vitamins and iodine

  • Kombu—add to soups, grains, beans and stews. It makes food more digestible. You can’t taste it and it can be removed before eating

  • Soaking seaweed will increase digestibility. Save the water to make soups, water plants, or give the water to your pets.

  • Nori can be used as a sandwich wrap. Also helps wounds heal faster

  • Wakame is used for intestines and purification

Sweeteners

  • Processed sugar is denatured and refined and draws minerals out of the body. It is also highly addictive. Choose natural options.

  • Natural choices: brown rice syrup (distinctive flavor), agave nectar (made from cactus and 25% sweeter than sugar), honey, molasses, coconut sugar (good substitute for brown sugar), maple syrup (high in minerals). Some are better choices than others.

Ethnic foods

  • New spices, sauces, vinegars—way to personalize a meal and they keep for a long time.

  • Try tamari (salty), apple cider vinegar (sour), balsamic (sweet), hot sauce, tahini

Oils

  • Essential to our diets but pay attention to the quality

  • Ensure it is not denatured

  • Cold pressed is best

  • Different flavor, taste, texture, smoke point (low temperature use sesame and olive, high temperature use grapeseed or coconut)

  • Buy in a dark bottle and store in the cupboard as light and heat speeds up rancidity

Tea

  • Made from roots, flowers, herbs or plants

  • Create a mood—relaxed, energized (yerba mate)

  • Use it like a medicine cabinet to improve digestion/reduce nausea (ginger)

Coffee

  • Buy organic and fair trade

  • Herbal coffee contains no caffeine—brewed in the same way

Nutritional bars

  • Should not replace a meal

  • Look for pure ingredients (Lara Bar is great)

  • Look for hidden sugar

Non-dairy milk

  • Different options depending on what you like

  • Read the ingredients and look for no added sugar.

  • Buy organic and milks with the fewest ingredients

  • Ice cream!

Herbs, supplements, homeopathy

  • Super green food – aloe, spirulina, cholera

  • Probiotics

Candy

  • Dark organic fair trade chocolate that is at least 70% cacao

Cleaning products

  • Recycled, biodegradable, nontoxic, no animal testing

Body care

  • Use natural deodorant—no antiperspirants. They contain harmful aluminum

  • Natural toothpaste—gentle on the gums with no chemicals or sweeteners

  • Feminine products—always organic, menstrual cup

  • Organic shampoo, lotion—chemicals can enter the body through the skin

Lifestyle Support for Urinary Tract Infection

What is a urinary tract infection?

(Cystitis – bladder; urethritis – urethra; acute pyelonephritis – kidneys)

A UTI is a bacterial infection in any part of your urinary system that includes the kidneys, ureters, bladder and urethra. The infection typically occurs when bacteria enters the urinary tract through the urethra and begin to multiply in the bladder. Most often it is caused by E. coli, which can move from the area around the anus to the opening of the urethra. It can also be caused by sexual intercourse.

What can increase your risk of UTIs?

Behavioral/lifestyle risk factors

  • UTIs more common in women

  • Being sexually active

  • Using certain birth control methods such as a diaphragm or spermicidal agent

  • Post-menopause (reduction in estrogen)

  • Kidney stones

  • Enlarged prostate

  • Suppressed immune system

  • Catheter use

  • Stress

Symptoms

  • Strong, persistent urge to urinate

  • Pain or burning sensation while urinating

  • Frequent urination with low output

  • Cloudy urine

  • Bloody urine (red, pink or cola-colored)

  • Urine has a strong odor

  • Mild fever

  • Women: pelvic or abdominal pain/bloating

  • Men: rectal pain

Complications if left untreated

  • Recurrent infections

  • Permanent kidney damage

  • Sepsis

  • Increased risk of delivering low birth weight babies

Nutrition Support

Eat/drink more:

  • Cranberries, blueberries, lingonberries

  • Cherries

  • Pineapple

  • Radish leaf juice, cucumber juice

  • Lots of water

  • Barley water

  • Coconut water

  • Apple cider vinegar

  • Baking soda

  • Garlic/onions

  • Lemongrass

Eat/drink less:

  • Alcohol

  • Coffee

  • Soda

  • Spicy foods

  • Processed foods

  • Sugar

  • Refined grains/pasta

  • Dairy

  • High citrus fruit (except pineapple)

Supplemental Support

  • D-Mannose

  • Probiotics (lactobacillus acidophilus)

  • Magnesium

  • Grapefruit seed extract

  • Uva Ursi

  • Saccharomyces boulardi

  • Vitamin C

  • Calcium

  • Bromelain

  • Aloe Vera

Relevant dietary theories

  • The pH Diet (Acid Alkaline Diet): emphasizes balancing the pH by eating more alkaline forming foods to restore health

  • The Body Ecology Diet: emphasizes the importance of maintaining the “inner ecology” for proper body function

Exercise

  • 30 minutes per day to include cardiovascular exercise, stretching and strength training

Stress reduction and relaxation

  • Yoga, Tai Chi, Qigong, mediation

Lifestyle

  • Use a warm heating pad/hot water bottle

  • Wipe from front to back after a bowel movement

  • Wear cotton underwear

  • Take showers rather than baths

  • Empty your bladder soon after intercourse

  • Avoid irritating feminine products

  • Quit smoking

  • Visit a chiropractor

Lifestyle Support for Migraine Headaches

What is a migraine headache?

A migraine headache can cause intense throbbing in an area of the head and often includes nausea, vomiting and extreme sensitivity to light and sound. It is believed to occur as a result of complex interactions between the nervous and vascular system. They can last hours or days and often have advance warning signs such as flashing lights, blind spots or tingling in arms and legs.

What can increase your risk of migraine headaches?

Behavioral/lifestyle risk factors (things you can change)

  • Food triggers

  • Skipping meals or fasting

  • Food additives

  • Stress

  • Sensory stimuli (bright lights, loud sounds, unusual smells)

  • Sleep (too much or too little)

  • Intense physical exertion

  • Oral contraceptives

  • Vasodilators

Hereditary and disease risk and environmental factors

  • Hormonal changes in women immediately before or during menstruation; also during pregnancy and menopause

  • Change in barometric pressure

  • Family history

  • Begins during adolescence

  • Women

  • Celiac disease

Migraines can lead to:

  • Abdominal problems from using NSAIDs

  • Medication overuse headaches

  • Serotonin syndrome

  • Persistent aura

  • Migrainous infarction

Nutrition Support

Eat more:

  • Brown rice

  • Quinoa

  • Cooked or dried fruits (except as listed at right)

  • Cooked green, yellow and orange vegetables (except as listed at right)

  • Water

  • Ginger

  • Coffee can be a trigger food but for others it works as a treatment at the onset of a migraine

Eat less:

  • Dairy

  • Chocolate

  • Eggs

  • Citrus fruits, apples, bananas

  • Meat (especially deli meat)

  • Wheat

  • Nuts

  • Tomatoes, onions, corn

  • Red wine and alcohol

  • Aspartame

  • MSG

  • Sodium nitrate

  • Caffeinated beverages

Essential vitamins and minerals (plant-based foods sources listed)

  • B2 (Riboflavin) – 400 mg/day (top foods: dark leafy greens, whole and enriched grains and cereals, almonds)

  • Magnesium – 400 to 700 mg/day (top foods: almonds, spinach, cashews, peanuts)

  • Calcium: 1,000 to 2,000 mg/day (top foods: dark leafy greens, legumes, rhubarb)

Relevant dietary theories

  • Elimination Diet – trigger foods are removed and only safe foods are eaten. Trigger foods are added one at a time to see if there is a reaction.

Exercise

  • Regular aerobic exercise—warming up slowly, yoga

Stress reduction and relaxation

  • Muscle relaxation, sleep (not too much), rest in a dark room, massage therapy

Lifestyle

  • Acupuncture, biofeedback and relaxation therapy