Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Click on the links for more information.
Vitamin D
Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses.
Selenium
Selenium is needed to fight infections and for reproductive function.
Phosphorous
Phosphorous is needed for strong and healthy bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells.
Iodine
GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get…
Magnesium
Pumpkin seeds, chia seeds, spinach, almonds, and cashews are some of the plant foods that are very rich in magnesium.
Manganese
Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.
Fiber
Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.
Vitamin B1 (Thiamin)
What does thiamin do? This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some foods, added to some food products, and available as…
Vitamin B2 (Riboflavin)
What does riboflavin do? B complex vitamins are necessary for a healthy liver, skin, hair, eyes, and nervous system. Riboflavin (B2) in particular has these benefits: How much do I need? The average recommended daily amount for adults is 1.3 milligrams. All B vitamins are water soluble, meaning the body does not store them, so…
Vitamin B3 (Niacin)
PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, and WHITE POTATOES are good plant food sources of Vitamin B3 (niacin), a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it…
Vitamin B7 (Biotin)
What does biotin do? Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin. How much do I need?There is no established Recommended Dietary Allowance (RDA) for biotin due to a lack of sufficient evidence, but the…
Carbohydrates
Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs. On average, people should get 45 to 65% of their daily calories from carbohydrates, based on a 2,000-calorie diet. There are three main types of carbohydrates: sugars, starches, and fiber. Source: MedlinePlus
Calories
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are the amount of energy released when your body digests and absorbs food.
Vitamin B6 (Pyridoxine)
What does pyridoxine do? Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements. How much do I need? The current recommended…
Vitamin C
Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.
Vitamin A (Retinol, Retinoic Acid)
Vitamin A (retinol, retinoic acid) is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.
Iron
Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue. Iron is also part of myoglobin, a protein that carries and stores…
Vitamin E
Mango, avocado, almonds, asparagus, peanuts, pumpkin, wheat germ oil, and sunflower seeds are rich in Vitamin E. Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. Antioxidant vitamins, including vitamin E, came to public attention in the…
Vitamin B 12
Vitamin B12 is the only vitamin that cannot be sourced from a whole-food plant-based diet. If you are following or considering a vegan or vegetarian eating plan, I sincerely recommend that you read the article at this link on the importance of vitamin B12. Vitamin B12: Your Key Facts (The Vegan Society) Most people in developed…
Chromium
Needed for absorption of carbs, proteins, and fats. Adequate Intake 20-35 micrograms daily. Some food sources: bran, broccoli, green beans, apples, bananas, coffee, and brewer’s yeast.
Zinc
Zinc aids growth, DNA synthesis, and immune function. Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms. Beans, seeds, and nuts are rich in zinc. Plant-based food souruces of zinc…
Protein
Proteins are a macronutrient that the cells in the body use for structure. Proteins are made from smaller monomers called amino acids. There are twenty amino acids that make up all the kinds of protein your body needs. Your body can make some of the amino acids you need, but there are nine that you must consume…
Vitamin B9 (Folate)
Some plant-based food sources of folate are asparagus, avocado, banana, beans, beets, broccoli, Brussels sprouts, citrus fruits, lentils, lettuce, nuts and seeds, papaya, peas, spinach, and wheat germ. Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid…
Vitamin B5
Broccoli, cabbage, potatoes, mushrooms, nuts, beans, peas, and lentils are rich in Vitamin B5. Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert 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…
Vitamin K
Leafy green vegetables are among the plant foods rich in Vitamin K. Vitamin K helps make proteins needed for blood clotting and building bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue. Vitamin K is found throughout the body…
Copper
Some plant food sources of copper are whole grains, beans, yeast, dark leafy greens, dried fruits, black pepper, almonds, potatoes, cocoa, cashews. Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. Most…
Potassium
Beet greens, lima beans, bake potato and yams are rich in 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. Certain types of cooking, such as boiling, can destroy the potassium in some foods so it is often better to…
Calcium
Calcium is needed to build and maintain strong bones.es. The heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, protects against cancer, diabetes and high blood pressure.
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