Our bodies need a variety of macronutrients and micronutrients to function properly, and many believe (wrongly) that they can only get this variety from a diet rich in meat and dairy. A balanced plant-based diet can provide us with all the macronutrients and micronutrients we need, as long as we consume enough calories daily. And what can ensure you’re on the right track is to eat a variety of plant-based foods every day, with all the colors of the rainbow on your plate, so you have a variety of nutrients and antioxidants. There are 13 vitamins and at least 15 minerals that we need.
Vitamins are organic molecules that are precursors to many enzymes, with some also acting as hormones, protecting us from free radicals and converting macronutrients in food into usable energy. They are divided into two categories: fat soluble (A, D, E and K) and water soluble (C and B), meaning they depend on fat for proper absorption or dissolve easily in water respectively. The good news is that plant foods provide us with almost all vitamins—except B12 produced by bacteria and D produced in our bodies from sun exposure—while their phytonutrients work synergistically to support health and our immune system.
Vitamin A: This is a group of nutrients, the retinols. Preformed vitamin A is found in animal foods, fortified foods and supplements, while carotenoids such as beta-carotene (provitamin A) are found in plant foods. Our body, in fact, has the ability to convert beta-carotene into vitamin A, which means that it is not necessary to consume animal products to get vitamin A. In addition, the foods that provide us with beta-carotene provide us and other carotenoids, such as lycopene, lutein and zeaxanthin, which, despite not being converted into vitamin A, have many anti-disease properties. The best sources are green leafy vegetables, orange and yellow vegetables, red peppers, cantaloupe, apricots, etc. Note that by eating nuts or seeds at the same time you achieve better absorption.
Vitamin B12: Also known as cobalamin, B12 is the only nutrient that is not directly available from plants, as it is synthesized by anaerobic microorganisms that live in the soil and in the gastrointestinal tract of animals. It is necessary for the production and maintenance of the protective myelin around nerve cells, which means that it is extremely important for the nervous system. The body can store B12 for some years, but its deficiency can lead to neurological disorders, gastrointestinal problems, megaloblastic anemia and irreversible damage. Some foods contain inactive analogues of the vitamin, but the supplement is deemed necessary by those who have a reduced intake – something that has recently been observed in those who consume meat and animals and not only in those who follow vegetarianism.
Other B vitamins
B1: It is a water-soluble vitamin that contributes to brain and cardiovascular health and its deficiency is not common. You’ll find it in foods like oats, whole grains, beans, nuts and seeds.
B2 (riboflavin): It has an important antioxidant effect and is found in green leafy vegetables, almonds, soybeans, mushrooms such as shiitake.
B3 (niacin): It is essential for the heart and circulatory system, as well as for skin and brain health. Its best plant food sources are quinoa, potatoes, mushrooms, peanuts, legumes, brown rice, barley, corn, wild rice, passion fruit, avocado and dates.
B5 (pantothenic acid): Important vitamin for many metabolic reactions, such as hormone synthesis and immune function. Fortunately, this vitamin is found in almost all plant cells, so it is present in sufficient quantity in a plant-based diet. Shiitake mushrooms, avocados and sunflower seeds are the most important sources.
B6 (pyridoxine): Helps in the metabolism of protein, carbohydrates and fats, is involved in the regulation of homocysteine, which at high levels is a risk factor for cardiovascular diseases and good sources are avocados, peanuts, walnuts, sesame , sunflower seeds, tomatoes, corn, quinoa, bananas, etc.
B7 (Biotin): Promotes healthy skin, hair and nails, helps metabolize protein, carbohydrates and fats and plays a role in gene regulation. It is found in many plant foods, such as nuts, legumes, avocados and oats.
B9 (folic acid): Extremely important for healthy blood cells and the prevention of neural tube defects in the early stages of pregnancy. Found in peanuts, spinach, beans, lentils, soybeans, arugula, beets, walnuts and avocados.
Vitamin C: Also known as ascorbic acid, we all know vitamin C for supporting tissue growth and repair, bone and tooth health, collagen production, immune support and blood vessel formation, while also playing important role in iron absorption. It is found in many plant foods, but since it is a water-soluble vitamin, some of its amount is lost during cooking. The best sources are peppers, green leafy vegetables, cruciferous vegetables (broccoli, cabbage, cauliflower), citrus fruits, potatoes, kiwi, mango, papaya and potatoes.
Vitamin D: Perhaps the most famous vitamin of recent years, as the deficiency observed is enormous, vitamin D (calciferol) is essentially a pro-hormone produced in the body by our exposure to the sun, where it is activated in the kidneys and liver. Some mushrooms can provide us with vitamin D if they have been exposed to the sun.
Vitamin E: It is a powerful antioxidant that protects cells against free radicals. It is involved in the prevention of blood clots and normal immune function and is found in nuts and seeds, especially sunflower and almonds. Peanuts are also good sources, as are avocados.
Vitamin K: Extremely important vitamin for blood clotting, bone and cardiovascular health, There are 2 types of it available, K1 (phylloquinone) found in plants and K2 (menaquinone) in supplements. You’ll get it from green leafy vegetables, asparagus, broccoli, cauliflower, Brussels sprouts, lentils, peas, seaweed, kiwi and prunes.
Iodine: It is a trace element, necessary for the production of thyroid hormones involved in the regulation of many functions of the body. Its food sources can vary, depending on soil conditions, but mainly include algae and iodized salt.
Calcium: It is the most abundant element on the planet and the most widespread macrometal in our body. About 99% is stored in bones and teeth, but because bone metabolism is complex and dependent on many factors, it is important to focus on other nutrients as well, such as magnesium, vitamin K, phosphorus, potassium . No matter how much calcium we consume, only 500mg can be absorbed, while there are some substances that prevent its absorption, such as phytic acid and oxalates. Excellent sources of calcium, however, are green leafy vegetables, tofu, beans, tahini, almonds, tempeh and sweet potatoes.
Iron: An essential nutrient for the production of hemoglobin, which carries oxygen to the lungs and throughout the body, and is also found in myoglobin, which carries oxygen from red blood cells to muscle tissue. The heme iron found in meat is better absorbed, but is linked to the development of various types of cancer. The best plant sources of iron are legumes, nuts, seeds, green leafy vegetables, broccoli, Brussels sprouts, potatoes especially with the skin, whole grains and prunes. For better absorption, consume such foods along with good sources of vitamin C.
Zinc: It is an extremely important mineral for normal growth, immunity, wound healing, protein synthesis. Cognitive function and other processes and you’ll find it in protein-rich foods such as legumes, nuts, seeds and whole grains.
