Mineral Zinc

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.

ZINC     

  • Trace mineral

Best plant food sources

  • Vegetables: green peas

  • Grains: brown rice, fortified cereals, oatmeal, quinoa, wheat germ, leavened whole grains

  • Legumes: chickpeas, black-eyed peas, kidney beans, soy foods

  • Nuts/seeds: almonds, cashews, peanuts, pumpkin seeds, tahini

Function in the body

  • Part of many enzymes

  • Needed for making genetic material

  • Needed for healthy eyes, skin, nails

  • Supports reproduction and normal fetal development

  • Helps with wound healing

  • Aids production of sperm

  • Needed for normal growth and sexual development/maturation

  • Supports immune system and healing

  • Supports nervous system

  • Required for sense of taste and smell

  • Essential for releasing Vitamin A from the liver

  • Helps with metabolism and the body breaking down and using carbohydrates, fats and proteins

  • Enhances muscle growth

  • Increases aerobic capacity

Health benefits

  • May delay the progression of age-related macular degeneration

  • Helps with wound healing

  • Reduces the severity of the common cold

Symptoms of deficiency

  • Delays in growth and development

  • Rough skin

  • Cognitive impairment

  • Weakened immune system

  • Skin, throat and eye lesions

  • Poor sense of smell and taste

  • Poor wound healing

  • Hair loss

  • Loss of appetite

Groups at risk of being deficient

  • Vegans and vegetarians

  • People with GI diseases

  • Pregnant and lactating women

  • Older infants that are exclusively breastfed

  • People with sickle cell disease

  • Alcoholics

Other notes

  • Must have daily intake because the body has no zinc storage system

  • High zinc intake can inhibit iron and copper absorption

Mineral Sulfur

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.

SULFUR

  • Macromineral

Best plant food sources

  • Vegetables: asparagus, Brussels sprouts, garlic, kale, onion

  • Grains: grains, wheat germ

  • Legumes: legumes

  • Nuts/seeds: nuts

Function in the body

  • Needed for healthy hair, skin and nails

  • Helps with detoxification

  • Needed for insulin production

Health benefits

  • Prevents cancer

  • Alleviates symptoms of allergies

  • Reduces or eliminates muscle soreness or cramps

Symptoms of deficiency

  • Fatigue

  • Depression

Mineral Sodium

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.

SODIUM            

  • Macromineral

Best plant food sources

  • Fruits: bananas, apples

  • Vegetables: cabbage, carrots, green leafy vegetables, pickles, sea vegetables, turnips

  • Grains: white bread

  • Legumes: miso, soy sauce

  • Other: baking powder, baking soda, table salt

Function in the body

  • Needed for proper fluid balance; works with potassium to regulate fluid and acid/alkali balance

  • Helps with nerve function

  • Aids muscle contraction

  • Supports digestion

  • Anti-aging

Health benefits

  • Prevents sun stroke or heat exhaustion

  • Prevents muscle cramps

Symptoms of deficiency

  • Diarrhea

  • Vomiting

  • Headache

  • Weakness

  • Low blood pressure

  • Confusion/dizziness

Excess intake

  • Hypertension

  • Cardiovascular disease

Other notes

  • Those with kidney disease should restrict their intake of sodium

Mineral Selenium

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.

SELENIUM

  • Trace mineral

Best plant food sources

  • Fruits: bananas, peaches

  • Vegetables: garlic, green peas, mushrooms, potatoes, spinach

  • Grains: enriched noodles, oatmeal, rice, whole grains

  • Legumes: baked beans, lentils

  • Nuts/seeds: Brazil nuts, cashews

Function in the body

  • Antioxidant

  • Regulates thyroid hormones

  • Works with Vitamin E

Health benefits

  • May reduce the risk of cancer (colorectal, prostate, lung, bladder, skin, esophageal and gastric)

  • Reduces the risk of cardiovascular disease

  • Reduces cognitive decline with age

  • Lowers risk of thyroid disease in women

Symptoms of deficiency

  • Male infertility

Groups at risk of being deficient

  • People undergoing kidney dialysis

  • People with HIV

Excess intake

  • Breath smells like garlic

  • Metallic taste in the mouth

  • Hair and nail loss

Mineral Potassium

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.

POTASSIUM

  • Macromineral

Best plant food sources

  • Fruits: dried apricots, bananas, grapes, mango, orange juice, plums, prune juice, raisins

  • Vegetables: artichokes, avocados, potato, broccoli, dark leafy greens (spinach), sweet potato, tomatoes, winter squash

  • Grains: whole grains

  • Legumes: lima beans, white beans

  • Nuts/seeds: almonds

  • Other: coconut water

Function in the body

  • Works with sodium to regulate proper fluid and electrolyte balance

  • Helps with nerve transmission

  • Aids with muscle growth and function

  • Regulates heartbeat, blood pressure and nerve impulses

  • Needed for healthy bones by neutralizing acids that can eat away at bones

Health benefits

  • Lowers blood pressure

  • Reduces risk of stroke

  • Treats muscle cramps

Symptoms of deficiency

  • Fatigue

  • Muscle weakness and cramps

  • Bloating

  • Abdominal pain

  • Constipation

Excess intake

  • Muscle weakness

  • Tingling in hands and feet

  • GI symptoms

  • Abnormal heart rhythms

Mineral Phosphorus

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.

PHOSPHORUS

  • Macromineral

Best plant food sources

  • Vegetables: broccoli, green peas, potatoes

  • Grains: rice, wheat bran, whole wheat bread

  • Nuts/seeds: almonds, sunflower seeds

  • Other: beer, soda pop

Function in the body

  • Supports healthy bones and teeth

  • Repairs and maintains cells

  • Supports acid-base balance

  • Helps convert food into energy

  • Shuttles nutrients to organs

  • Helps red blood cells deliver oxygen

  • Plays an essential role in muscle and nerve function

  • Supports digestive system

  • Plays an essential role in the release of energy

  • Ensures release of waste from kidneys which balances fluids in the body

Health benefits

  • Prevents osteoporosis

  • Protects against cardiovascular disease

  • Clears up indigestion, constipation and diarrhea

Symptoms of deficiency

  • Anemia

  • Muscle weakness

  • Loss of appetite

  • Rickets

  • Numbness/tingling in legs

  • Joint discomfort

Groups at risk of being deficient

  • Children

Other notes

  • Some drugs bind with phosphorus, making it unavailable and will cause bone loss, weakness and pain

Mineral Molybdenum

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.

MOLYBDENUM

  • Trace mineral

Best plant food sources

  • Vegetables: leafy greens

  • Grains: breads, grains

  • Legumes: black beans, split peas

  • Nuts/seeds: almonds, chestnuts, peanuts

  • Other: hard tap water

Function in the body

  • Part of some enzymes which speed up the body’s biochemical reaction that break down dietary and stored nutrients into energy

Health benefits

  • May protect against cancer (esophageal)

  • Helps prevent liver damage from acetaminophen

  • Partially protective against diabetes

Other notes

  • Those with kidney disease should consult their doctor before supplementing

Mineral Manganese

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.

MANGANESE

  • Trace mineral

Best plant food sources

  • Fruits: bananas, blackberries, coconuts, dried fruits, figs, kiwifruit, pineapple, raspberries, strawberries, tropical fruits

  • Vegetables: beetroot, carrots, cucumbers, garlic, green beans, green leafy vegetables, leeks, lettuce, mustard greens, spinach, watercress

  • Grains: brown rice, oatmeal, whole grains

  • Legumes: legumes, tofu

  • Nuts/seeds: almonds, hazelnuts, pecans

  • Other: black and green tea, molasses

Function in the body

  • Part of many enzymes

  • Supports bone development

  • Needed for wound healing

  • Helps metabolize amino acids, cholesterol, protein, and carbohydrates

  • Antioxidant

  • Maintains thyroid health

  • Aids in vitamin absorption

  • Regulates glucose metabolism

  • Supports digestive system

  • Reduces inflammation

Health benefits

  • May prevent the occurrence of diabetes because it helps to control the level of sugar in the blood

  • Can aid in controlling the possibility of epileptic seizures

  • Remedy for sprains and inflammation

  • Reduces risk of osteoporosis

  • Alleviates PMS

Symptoms of deficiency

  • High blood pressure

  • Bone malformation

  • High cholesterol

  • Poor eyesight

  • Memory loss

Groups at risk of being deficient

  • Post menopausal women

Excess intake

  • Hindrance of intellectual function

Other notes

  • Those with liver damage should be aware of not exceeding the limits

Mineral Magnesium

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.

MAGNESIIUM

  • Macromineral

Best plant food sources

  • Fruits: apple, avocados, bananas, figs, kiwifruit, raisins

  • Vegetables: artichokes, broccoli, carrots, chard, leafy greens, potatoes, cooked spinach

  • Grains: brown rice, oat bran, oatmeal, wheat bran, wheat germ, whole grains

  • Legumes: black-eyed peas, black beans, kidney beans, lima beans, soybeans

  • Nuts/seeds: almonds, Brazil nuts, cashews, hazelnuts, peanuts, pumpkin seeds, sunflower seeds

  • Other: dark chocolate, hard drinking water, molasses

Function in the body

  • Strengthens bones and teeth, maintains bone structure

  • Repairs cells

  • Regulates body temperature

  • Supports muscle function/contraction

  • Needed for nerve function/transmission

  • Supports immune system

  • Partners with calcium, regulates calcium balance

  • Helps with blood clotting

  • Needed for energy metabolism

  • Regulates blood pressure

  • Enhances muscle growth

  • Controls blood glucose

  • Enhances brain function

Health benefits

  • May reduce blood pressure

  • May reduce the risk of stroke

  • Lowers risk of type 2 diabetes

  • Prevents osteoporosis

  • Helps prevent constipation

  • Reduces migraine headaches

Symptoms of deficiency

  • Muscle cramping and spasms

  • Weak bones

  • Loss of appetite

  • Nausea and vomiting

  • Fatigue and weakness

  • Numbness and tingling

  • Seizures

Groups at risk of being deficient

  • Alcoholics

  • People with GI diseases

  • People with type 2 diabetes

  • Older adults

Excess intake

  • Diarrhea

  • Lethargy

  • Heart rate disturbances

  • Muscle weaknesses

Mineral Iron

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.

IRON

  • Heme: found in plants, fortified foods and meat

  • Non-Heme: found only in meat

  • Trace mineral

Best plant food sources

  • Fruits: dried fruits (apricots, raisins), prune juice

  • Vegetables: broccoli, dark leafy greens, green peas, potatoes, sea vegetables, spinach, spirulina, tomatoes

  • Grains: enriched bread and cereal, fortified cereal, quinoa, rice, spaghetti, whole wheat, whole grains

  • Legumes: beans, chickpeas, kidney beans, lentils, soy foods, tofu, white beans

  • Nuts/seeds: cashews, pistachios, pumpkin seeds

  • Other: breast milk, chocolate, blackstrap molasses

Function in the body

  • Part of hemoglobin in the red blood cells and myoglobin in muscle cells that carry oxygen in the body

  • Builds white blood cells

  • Needed for energy metabolism

  • Helps with the production of amino acids

  • Aids in the production of collagen

  • Assists with the production of neurotransmitters

  • Needed for the production of hormones

  • Supports immune system

  • Supports muscle function

  • Increases aerobic capacity

  • Regulates body temperature

Health benefits

  • Decreased risk of restless leg syndrome

  • Helps in the treatment of chronic diseases of the intestinal and excretory system

  • Useful in treating insomnia

Symptoms of deficiency

  • Anemia

  • Poor concentration

  • Fatigue

  • Increased irritability

  • Poor body temperature regulation

Groups at risk of being deficient

  • Vegans and vegetarians

  • Pregnant women

  • Infants and young children

  • Teenaged girls

  • Premenopausal women

  • Frequent blood donors

  • Cancer patients

  • People with GI disorders

  • People with heart failure

Excess intake

  • Death

  • GI irritation, nausea, vomiting, diarrhea and constipation

Other notes

  • Vitamin C enhances absorption

  • Calcium inhibits absorption

  • Non-heme iron is more challenging for the body to absorb

Mineral Iodine

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.

IODINE

  • Trace mineral

Best plant food sources

  • Fruits: apple juice, banana, prunes, strawberries

  • Vegetables: corn, baked potatoes, green peas, sea vegetables (kelp, kombu, nori, wakame)

  • Grains: bread

  • Legumes: lima beans

  • Other: breast milk, iodized salt, tea

Function in the body

  • Helps regulate growth, development and metabolism

  • Essential component of helping our bodies produce thyroid hormones

  • Promotes protein synthesis

  • Regulates body temperature

  • Influences nerve function

  • Influences muscle function

  • Supports brain health/development and cognitive function

  • Critical for fetus development and the prevention of intellectual disabilities, insufficient iodine can cause hearing or speech issues or permanent brain damage

  • Plays a role in immune response

Health benefits

  • May reduce risk of fibrocystic breast disease

Symptoms of deficiency

  • Thyroid dysfunction

  • Developmental abnormalities

  • Forgetfulness

  • Fatigue/weakness

  • Dry, flaky skin

  • Hair loss

  • Weight gain

  • Sensitivity to cold

  • Slow heart rate

  • Heavy or irregular periods

  • Hypothyroidism

  • Goiters – swelling of the thyroid gland

Groups at risk of being deficient

  • People living in regions with iron-deficient soils

  • People that are deficient who eat soy, cassava, cabbage, broccoli and cauliflower

  • Pregnant women

  • People who don’t use iodized salt

Excess intake

  • Hyperthyroidism - GI discomfort

  • Burning in the mouth, throat and stomach

  • Goiter

Other notes

  • Our bodies don’t produce it, so we must consume it

  • The amount of iodine in plant foods is unpredictable, it is best to supplement if you are vegan

Mineral Fluoride

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.

FLUORIDE

  • Trace mineral

Best plant food sources

  • Fruits: grape juice

  • Other: tap water, tea

Function in the body

  • Supports formation of bones and teeth

Health benefits

  • Helps prevent tooth decay

Symptoms of deficiency

  • Tooth decay

  • Osteoporosis

Mineral Copper

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.

COPPER

  • Trace mineral

Best plant food sources

  • Vegetables: avocados, beets, garlic, prunes, mushrooms, raisins

  • Grains: barley, oats, wheat bran cereal, whole grains

  • Legumes: legumes, lentils, tempeh

  • Nuts/seeds: almonds, cashews, sesame seeds, sunflower seeds

  • Other: blackstrap molasses, drinking water through copper pipes, semi-sweet chocolate

Function in the body

  • Part of many enzymes

  • Aids in iron metabolism

  • Creates red blood cells

  • Supports immune system

  • Needed for energy metabolism

  • Supports nervous system

  • Supports thyroid

  • Stimulates the brain

  • Needed for connective tissue synthesis

  • Antioxidant

Symptoms of deficiency

  • Anemia – low white blood count

  • Impaired respiration

  • Bone deterioration

  • Low body temperature

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