Here is some helpful ways to get the vitamins you need
A well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. Load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach.
Healthy condiments
For a sweetener- use Monkfruit or Stevia (if fruit is not appropriate to add to dish)
Vitamins and Minerals (thanks to Dr. Ben Kim)
If you already know that 100% whole food vitamin and mineral supplements are far better for your health than synthetic vitamin and mineral supplements, you know more about how to healthfully take vitamins and minerals than the vast majority of conventional health care practitioners.
While I firmly believe that regular use of whole food supplements can ensure optimal health, I also believe that your primary source of natural vitamins, minerals, and other micronutrients and macronutrients should be fresh, whole foods (locally grown, whenever possible). When on a vegan diet the two most important vitamins to supplement are B-12 and Vitamin D. However, both can easily be found in vegan fortified foods to meet your daily recommendation doses.
What follows is a list of all of the major vitamins and minerals that you need to be at your best, as well as common healthy foods that are naturally rich in each vitamin and mineral.
If your health research leads you to believe that you need to consume more of any particular vitamin or mineral, before you turn to whole food supplements, I encourage you to focus on eating more whole foods that are rich in the vitamins and/or minerals that you need.
Vitamin A
Vitamin A is needed for night vision, healthy skin, proper digestion of protein,
healthy mucosal linings, and a healthy immune system.
Healthy foods that contain vitamin A can also be obtained from beta
carotene, which is found in a variety of plants, including spinach, watercress,
carrots, sweet potatoes, goji berries, and cantaloupe.
Vitamin B1 - Thiamine
Vitamin B1 is needed for proper brain function (especially memory) and energy
production.
Healthy foods that contain vitamin B1 include: lentils, peas, brown rice, spinach,
watercress, asparagus, cauliflower, Brussels sprouts, raw pecans, and raw Brazil
nuts.
Vitamin B2 – Riboflavin
Vitamin B2 is needed for healthy skin, healthy hair, healthy eyes, and energy
production.
Healthy foods that contain vitamin B2 include: mushrooms, raw almonds, broccoli, spinach, and asparagus
Vitamin B3 – Niacin
Vitamin B3 is needed for energy production, proper brain function, healthy
skin, and regulation of blood sugar and cholesterol levels.
Healthy foods that contain vitamin B3 include: lentils, lima beans, and asparagus.
Vitamin B5 – Pantothenic Acid
Vitamin B5 is needed for energy production, healthy skin and hair, a healthy
nervous system, and production of anti-stress and anti-inflammatory hormone
(cortisol).
Healthy foods that contain vitamin B5 include: broccoli, lentils, split peas, avocado, sweet potato, and mushrooms.
Vitamin B6 - Pyridoxine
Vitamin B6 is needed for prevention of breast and prostate cancer, production
of red blood cells, and a healthy nervous system.
Healthy foods that contain vitamin B6 include: potato, banana, spinach, avocado, collard greens, brown rice, and green peas.
Vitamin B12 – Cyanocobalamin
Vitamin B12 is needed for a healthy nervous system, energy production, red
blood cell production, growth, maintenance, and reproduction of all of your
cells.
Healthy foods that contain vitamin B12 include: nutritional yeast, B12 fortifies nut milks
Vitamin C
Vitamin C is needed for maintenance of bones, ligaments, tendons, and blood
vessels, protection against free radicals and toxins, and production of norepinephrine,
a hormone that is essential to a healthy nervous system.
Healthy foods that contain vitamin C include: acerola cherries, goji berries,
sweet red bell peppers, strawberries, oranges, Brussels sprouts, broccoli, collard
greens, grapefruit, cantaloupe, cabbage, and tomato.
Vitamin D
Vitamin D is needed for strong bones and teeth, a healthy immune system and
protection against autoimmune disorders, regulation of blood sugar level, prevention
of high blood pressure, and cancer prevention.
Means that contain vitamin D include: sunshine!
Vitamin E
Vitamin E is needed for healthy blood circulation, protection against free
radicals, and proper utilization of oxygen.
Healthy foods that contain vitamin E include: cold pressed, extra virgin olive
oil, raw almonds, spinach, carrots, avocado, butter, and all dark green leafy
vegetables
Folate (Folic Acid)
Folate is needed for proper neurological development of babies during the first
few months of pregnancy, proper growth, maintenance, and reproduction of all
of your cells, including your red blood cells, and production of neurotransmitters
that regulate your mood and sleep.
Healthy foods that contain folate include: lentils, chickpeas, asparagus, spinach, broccoli, lima beans, beets, and romaine lettuce
Vitamin K
Vitamin K is needed for proper blood clotting and optimal mineralization of
your bones.
Healthy foods that contain vitamin K include: cold pressed, extra virgin olive
oil, broccoli, raw kale, peas, cauliflower, Brussels sprouts, raw spinach, raw
dark green leafy lettuce, raw Swiss chard, raw watercress, and raw parsley.
Calcium
Calcium is needed for strong teeth and bones, proper muscle growth and contraction,
proper blood clotting, proper functioning of the heart and nerves, and regulation
of blood pH to allow for the proper transport of oxygen and carbon dioxide.
Healthy foods that contain calcium include: sardines, Chinese cabbage, rhubarb,
spinach, salmon (wild, with bones), kale, white beans, bok choy, broccoli, pinto
beans, and red beans
Chloride
Chloride is needed for the regulation of the acid-base balance of your blood, proper
digestion of protein and carbohydrates, and proper movement of fluids across
all of your cellular membranes.
Healthy foods that contain chloride include: small amounts of mineral-dense
sea salt, celery, and coconut.
Magnesium
Magnesium is needed for the prevention of dental cavities, strong bones, energy
production, regulation of heart rhythm, nerve signaling, and proper contraction
and relaxation of your muscles.
Healthy foods that contain magnesium include: raw almonds, brown rice, spinach,
Swiss chard, lima beans, avocado, organic peanuts, hazelnuts, okra, and black-eyed
peas.
Phosphorus
Phosphorus is needed for strong bones and teeth, energy production, proper
kidney function, regulation of blood pH, and proper growth of all of your cells.
Phosphorus is found in almost all foods. As long as you consistently eat a
wide variety of whole, minimally processed foods, you will get enough phosphorus
for your daily needs.
Potassium
Potassium is needed for proper movement of nutrients, waste products, and fluids
in and out of cells.
Healthy foods that contain potassium include: almost all vegetables, grains,
and nuts.
Sodium
Sodium is needed for proper muscle contraction and relaxation, movement of
fluids in and out of cells, regulation of acid-base balance, and proper nerve
functioning.
As long as you eat a variety of whole, minimally processed foods, you will
get all the sodium you need.
If using salt, use Himalayan salt that retains its minerals and is not polluted (do not use table salt!)
Sulphur
Sulphur is needed for: protection against infection, electromagnetic radiation,
and pollution, and to provide structure to all of your cell membranes.
Healthy foods that contain sulphur include: cauliflower, broccoli, and cabbage.
Boron
Boron is needed for healthy bones.
Healthy foods that contain boron include: apples, leafy green vegetables, raw
nuts, and whole grains.
Chromium
Chromium is needed for regulation of blood sugar, prevention of heart disease
and adult-onset diabetes, and proper production of protein, fat, and cholesterol.
Healthy foods that contain chromium include: corn on the cob, sweet potatoes,
apples, tomatoes, and broccoli.
Copper
Copper is needed for production of skin color, proper nerve signaling, proper
metabolism of iron, production of energy, formation of bone, and maintenance
of strong connective tissue in your heart and blood vessels.
Healthy foods that contain copper include: raw cashews,
raw sunflower seeds, raw hazelnuts, raw almonds, organic peanut butter, mushrooms,
lentils, and whole oats.
Germanium
Germanium is needed for protection against food allergies, and prevention of
Candida overgrowth, viral infections, rheumatoid arthritis, and cancer.
Healthy foods that contain germanium include: garlic, mushrooms, ginseng, and
onions.
Iodine
Iodine is needed for healthy pregnancy and breast feeding, prevention of brain
damage, proper thyroid function, and production of sex hormones.
Healthy foods that contain iodine include: sea salt, sea weeds, artichokes, asparagus, and most dark green vegetables.
Iron
Iron is needed for oxygen transport and storage, energy production, and protection
against free radicals.
Healthy foods that contain iron include: kidney beans, lentils, and dark green
leafy vegetables.
Manganese
Manganese is needed for protection against free radicals, proper bone development,
wound healing, healthy nerves, a healthy immune system, formation of mother’s
milk, and blood sugar regulation.
Healthy foods that contain manganese include: pineapple, raw pecans, raw almonds,
brown rice, pinto beans, lima beans, navy beans, spinach, and sweet potatoes.
Molybdenum
Molybdenum is needed for absorption of iron, metabolism of nitrogen, and protection
against free radicals and toxins.
Healthy foods that contain molybdenum include: beans, lentils, peas, whole
grains, and raw nuts.
Selenium
Selenium is needed for: protection against free radicals, carcinogens, and
infections, and a healthy heart.
Healthy foods that contain selenium include: raw Brazil nuts, and brown rice,
Silicon
Silicon is needed for healthy teeth,bones, cartilage, skin, hair, and nails,
protection against arteriosclerosis, and protection against aluminum.
Healthy foods that contain silicon include: millet, corn, ground flax seeds,
and the stems of green vegetables.
Vanadium
Vanadium is needed for formation of bones and teeth, growth and reproduction,
and regulation of blood cholesterol levels.
Healthy foods that contain vanadium include: whole grains (particularly buckwheat)
and olives.
Zinc
Zinc is needed for mental and emotional balance, a healthy immune system, strong
teeth and bones, energy production, and protection against free radical damage.
Healthy foods that contain zinc include: lima beans, split peas, chick peas, raw cashews, raw pecans, raw almonds, green peas, and ginger root.
Choline (converted to Trimethylglycine)
Choline is needed for structural support for all of your cells, a healthy nervous
system, and prevention of fat and cholesterol build up in your liver.
Healthy foods that contain choline include: Brussels sprouts, broccoli, and organic peanut butter.
For more guidance on how to ensure optimal nourishment with natural vitamins and minerals, please view:
