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Vitamins

Vit A (retinol) supports the immune system and strengthens vision. Foods include: 

 

  • carrots

  • broccoli

  • cantaloupe

  • apricots

  • spring greens

  • kale

  • squash

 

Vit B1 (thiamine) supports cells in the body to convert food into energy. Foods include: 

 

  • nuts + seeds

  • legumes

  • oranges

  • oats

  • brown rice

  • whole wheat pasta

 

Vit B2 (riboflavin) supports the breaking down of foods, absorbing other nutrients, and maintaining tissues. Foods include: 

 

  • soy

  • spinach

  • broccoli

  • mushrooms

  • asparagus 

 

Vit B3 (niacin) supports the breaking down of macronutrients into energy, and plays a role in gland and liver function. Foods include: 

 

  • peanuts

  • wild + brown rice

  • acorn squash

  • quinoa 

 

Vit B5 (pantothenic acid) supports proper functioning of the nervous system, healthy skin, hair, and vision, a healthy digestive tract, making red blood cells, and sex hormones in the adrenal glands. Foods include: 

 

  • whole grains

  • legumes

  • mushrooms

  • broccoli

  • sweet potatoes

 

Vit B6 (pyridoxine) supports the body to use and store energy from dietary protein and carbs, and helps create red blood cells and neurotransmitters. Foods include: 

 

  • bananas

  • nuts + seeds

  • avocados

  • potatoes 

 

Vit B7 (biotin) supports a healthy metabolism, creates vital enzymes, and strengthens hair and nails. Foods include: 

 

  • peanuts

  • sweet potatoes

  • onions

  • cauliflower

  • tomatoes

 

Vit B9 (folate/folic acid) supports protein metabolism, breaks down homocysteine (a potentially harmful amino acid), helps produce red blood cells, and is crucial during periods of rapid growth such as fetal development and pregnancy. Foods include: 

 

  • dark green leafy vegetables

  • asparagus

  • Brussels sprouts

  • broccoli

  • whole grains

  • whole fruits 

 

Vit B12 (cobalamin) supports the body's nerves and blood cells, helps make DNA, and helps prevent megaloblastic, a type of anemia. Foods that contain B12 are nutritional yeast, tempeh, mushrooms, and seaweed, however in trace amounts. Vitamin B12 is one of the few supplements recommended for plant-based diets.

 

Vit C (ascorbic acid) supports the immune system, and is a powerful antioxidant which helps protect cells from damage caused by free radicals. Foods include: 

 

  • apples

  • plums

  • cherries

  • rose hips

  • chili peppers

  • green leafy vegetables

  • broccoli

  • berries

  • citrus fruits

 

Vit D2 (ergocalciferol) helps the body absorb calcium and phosphorous, promotes bone health, and is used to treat hypoparathyroidism, rickets, and low levels of phosphate in the blood. Foods include: mushrooms in trace amounts and fortified plant-based milk. The primary source is sunshine. 

Vit D3 (cholecalciferol) also helps absorb calcium and phosphorous, and is crucial for building and keeping strong bones. Foods are similar to vitamin D2, however, vitamin D3 is the form most recommended to take in supplement form for those who don't get enough sunshine. 

Vit E (tocopherol) supports the immune system, helps protect eyesight, and is also a powerful antioxidant which helps fight off infections. Foods include: 

 

  • sunflower seeds

  • almonds

  • peanuts

  • peanut butter

  • spinach

  • pumpkin

  • red bell pepper

  • avocados 

 

Vit K (phylloquinone K1 / menaquinone K2 / menadione K3) supports bone metabolism, helps regulate blood calcium levels, and plays a vital role in blood clotting to heal injuries. Foods include: 

 

  • most cruciferous vegetables (arugula, kale, cabbage, Brussels sprouts, broccoli, cauliflower, bok choy, etc)

  • spring onions

  • kiwi fruit

  • pitted plums

  • avocados 

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Minerals

Boron supports brain, muscle, and bone health, and helps increase testosterone levels. Foods include: 

 

  • apples

  • legumes

  • potatoes 

 

Calcium supports bone and teeth health, helps muscles move, and helps nerves carry messages between the brain and the rest of the body. Foods include: 

 

  • green leafy vegetables

  • broccoli

  • soy

  • legumes

  • berries

  • oranges 

 

Chloride is an important electrolyte in the blood, helps balance fluids inside and outside the body, and helps maintain blood volume, blood pressure, and the pH of bodily fluids. Foods include: 

 

  • whole rye

  • seaweed (wakame, nori, kombu, furikake)

  • tomatoes

  • lettuce

  • celery

  • olives 

 

Chromium supports insulin sensitivity and enhances macronutrient metabolism (proteins, carbohydrates, and fats). Foods include: 

 

  • broccoli

  • potatoes

  • green beans

  • apples

  • bananas

  • some whole grains

 

Cobalt is found at the center of vitamin B12, and supports healthy red blood cell formation and neurological health. Foods include: 

 

  • cabbage

  • figs

  • turnips 

 

Copper supports the nervous system, promotes strong bones, and maintains a healthy metabolism. Foods include: 

 

  • shiitake mushrooms

  • nuts + seeds

  • green leafy vegetables

  • dark cacao

 

Fluorine (calcium fluoride) supports bone and teeth health. Foods include: 

 

  • spinach

  • grapes

  • raisins

  • potatoes 

 

Iodine supports the creation of thyroid hormones, which control the body's metabolism and other functions, including maintaining healthy bone and brain development during infancy and pregnancy. Foods include: 

 

  • seaweed

  • whole grains

  • green beans

  • zucchini

  • kale

  • strawberries 

 

Iron supports development of some hormones. It helps create both hemoglobin, a protein in red blood cells which carry oxygen from the lungs to the body, and myoglobin which provides oxygen to muscles. Foods include: 

 

  • dried apricots

  • white beans (navy, great northern, cannellini, etc)

  • spinach

  • quinoa

  • white button mushrooms

  • squash

  • leeks

  • pepitas (pumpkin seeds)

 

Magnesium supports the healthy functioning of muscles and nerves, blood sugar levels, and blood pressure, and helps create protein, bone mass, and DNA. Foods include: 

 

  • almonds

  • avocados

  • black beans

  • brown rice

  • edamame

  • cashews  

 

Manganese supports the activation of many enzymes, helps utilize and digest amino acids and proteins, and aids in the metabolism of cholesterol and carbohydrates. Foods include: 

 

  • green leafy vegetables

  • legumes

  • oats

  • brown rice

  • pineapple

  • acai

  • dark cacao

 

Molybdenum supports the processing of proteins and DNA, and helps break down harmful sulfites in some foods and beverages in the form of sulfur dioxide, as well as helps prevent toxins to build up in the body. Foods include: 

 

  • legumes

  • lentils

  • whole grains

  • potatoes

  • bananas

  • green leafy vegetables

 

Note: molybdenum may be more scarce in depleted soils. 

Phosphorous supports bone and teeth health, aids in how the body metabolizes carbohydrates and proteins, and is vital for protein creation which helps the growth and repair of cells and tissues. Foods include: 

 

  • pepitas

  • sunflower seeds

  • adzuki beans

  • legumes

  • quinoa

  • oats 

 

Potassium is a type of electrolyte which helps the nerves to function properly, aids in the ability for muscles to contract, and supports a regular heartbeat. Foods include: 

 

  • bananas + plantains

  • oranges

  • apricots

  • pitted plums

  • dates

  • mushrooms

  • potatoes

  • cooked broccoli

  • spinach 

 

Selenium supports reproduction, healthy thyroid gland function, DNA production, and immune health by protecting the body from free radicals. Foods include: 

 

  • Brazil nuts

  • whole wheat pasta

  • sunflower seeds

  • avocados 

 

Sodium helps conduct nerve impulses, contract and relax muscles, and maintains a healthy balance of water and minerals. Foods include: 

 

  • red + gold beets

  • celery

  • carrots

  • spinach

  • chard

 

Note: the recommended maximum dose for adults is 2300 mg or less, and for those with high blood pressure (hypertension), 1500 mg or less (or no added salt at all).

Sulfur supports the creation of protein, regulation of gene expression (how info is encoded in genes used to help assemble protein molecules), aids in building and repairing DNA, and helps the body metabolize food. Foods include: 

 

  • legumes (particularly soy, black, kidney, white, split peas)

  • nuts + seeds (particularly almonds, Brazil nuts, peanuts, walnuts, pepitas)

 

Zinc supports immune health, creates proteins and DNA, and aids in proper growth and development during childhood and pregnancy. To best absorb zinc, it's wise to add Vitamin C to it (lemon juice for example). Foods include: 

  • quinoa

  • legumes (particularly chickpeas, lentils, edamame, tofu)

  • nuts + seeds (particularly cashews, chia, hemp, pepitas)

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