Overview of Vitamins- An Essential Component of Healthy Living
Vitamins: what are they, what do they do, and where can we find them in plant-based sources?
It can be difficult to keep track of which vitamins our body needs, why we need them, and where to find them. This task is sometimes made especially difficult when looking for where to find them in plant-based sources. A general definition of vitamins is that they are an essential component for healthy living, and we need them for our bodies to be able to do the tasks necessary to keep us functioning well. Sounds pretty important, right?
This breakdown is meant to give you an overview of the general different vitamins that our body needs, what they are needed for, and examples of where we can find them in plant-based sources. As always, I recommend you consult your doctor if you are interested in checking your vitamin levels and making changes accordingly.
Fat soluble-
◦ Vitamin A
Needed for:
Cell growth
Immunity
Sexual reproduction
Vision
Found in:
Sweet potatoes
Spinach
Carrots
Broccoli
◦ Vitamin D
Needed for:
Bone, teeth and muscle health
Found in:
Mushrooms
Safe exposure to the sun
◦ Vitamin E
Needed for:
Healthy skin
Healthy eyes
Immunity
Found in:
Vegetable oils (such as sunflower & safflower)
Green veggies (such as spinach & broccoli)
Nuts (such as almonds & peanuts)
Sunflower seeds
Avocados
◦ Vitamin K
Needed for:
Blood clotting
Found in:
Spinach
Swiss chards
Kale
Lettuce
Broccoli
Cabbage
Blueberries
Figs
Vegetable oils
Water soluble-
◦ Vitamin B1 (thiamin)
Needed for:
Metabolism function
Found in:
Whole grains
Legumes (lentils, soybeans, black beans)
Nuts (macadamia nuts and pistachios)
Seeds
◦ Vitamin B2 (riboflavin)
Needed for:
Metabolism function
Healthy eyes and skin
Found in:
Asparagus
Broccoli
Spinach
Almonds
◦ Vitamin B3 (niacin)
Needed for:
Metabolism function
Healthy skin
Healthy nervous system
Found in:
Mushrooms
Nuts (such as peanuts)
Potatoes
Legumes (such as navy beans and kidney beans)
◦ Vitamin B5 (pantothenic acid)
Needed for:
Metabolism function
Creating blood cells
Found in:
Mushrooms (such as shiitakes)
Avocados
Potatoes
Broccoli
Whole grains
Peanuts
Chickpeas
Sunflower seeds
◦ Vitamin B6
Needed for:
Metabolism function
Found in:
Potatoes
Avocados
Sweet potatoes
Bananas
Nuts (such as pistachios or walnuts)
Fortified tofu
◦ Vitamin B7 (biotin)
Needed for:
Metabolism function
Found in:
Sweet potatoes
Spinach
Broccoli
Nuts (such as pecans, almonds, peanuts)
Whole grains
◦ Vitamin B9 (folate)
*Especially important for those hoping to become pregnant
Needed for:
Creation of DNA
Cell division
Found in:
Oranges
Peas
Peanuts
Asparagus
Brussel sprouts
Spinach
Kale
Chickpeas
◦ Vitamin B12 (cobalamin)
Needed for:
Creation of DNA
Healthy nerve function
Healthy blood cells
Found in:
Fortified products, such as nutritional yeast or vegan dairy alternatives
◦ Vitamin C
*Helpful for absorption of iron
Needed for:
Healthy skin and bones
Cell protection and health
Wound healing
Found in:
Oranges
Red and green peppers
Cauliflower
Kiwis
Tomatoes
Broccoli
Source and where to go for more information on vitamins: https://ods.od.nih.gov/