NUTRIENT ~ Vitamin E

Vitamin E acts as an antioxidant, scavenging free radicals that can damage cells. Almonds, asparagus, and avocado are rich in Vitamin E.

NUTRIENT ~ Vitamin B12

Vitamin B12 the only vitamin that cannot be sourced from a whole-food plant-based diet. Deficiency symptoms may take five years or more to develop in adults. I prefer to be sure I’m covered by taking a daily supplement.

NUTRIENT ~ Chromium

Chromium is an essential mineral that the body needs in trace amounts. Whole grains, broccoli, apples, bananas, and brewer’s yeast.


Zinc is an essetial nutrient that aids growth and immune function and reduces inflammatio.

NUTRIENT ~ Protein

Proteins are a macronutrient that the cells in your body use for structure. Protein is very important for building tissues, such as muscle.

NUTRIENT ~ Folate (Vitamin B9)

Folate is an essential B vitamin (B9) needed for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence.

NUTRIENT ~ Pantothenic Acid (Vitamin B5)

Benefits and Plant Food Sources
Vitamin B5, also called pantothenic acid, is needed for making blood cells, and it helps convert the food into energy. B vitamins are also needed for healthy skin, hair, and eyes; proper functioning of the nervous system and liver; healthy digestive tract; making red blood cells, which carry oxygen throughout the body; and making sex and stress-related hormones in the adrenal glands.

NUTRIENT ~ Vitamin K

Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones.


Benefits and Plant Food Sources

Copper is an essential trace mineral necessary for survival. It plays a role in making red blood cells and maintaining nerve cells and the immune system. It also helps the body form collagen and absorb iron, and plays a role in energy production.

NUTRIENT ~ Potassium

Potassium is an essential mineral that is needed in the body for electrolyte and water balance, in addition to the daily functioning of cells.