Vitamins and Minerals Guide
On this page, we list plant-based food sources of vitamins. Understanding the difference between water-soluble and fat-soluble vitamins, and how to incorporate them, can lead to enriched meals and better health.
Fat soluble vitamins A, D, E, K stored in the body’s fatty tissues and liver and can be used as needed. They are more resistant to heat meaning they retain more micronutrients when cooked.
Vitamin A (Retinol is animal form; Beta-carotene - plant precursor.)
Supports the normal function of the nervous system, brain, gastrointestinal tract, and immune system; helps break down food and release energy
Symptoms of Deficiencies: Infections, dry eyes and skin
Sources: carrots, açai powder, sweet potato, kale, spinach, butternut squash, moringa powder
Vitamin B1 Thiamine
Normal function of nervous system, brain, gastrointestinal track, immune system, break down food & release energy from the food you eat.
Symptoms of Deficiencies: Blurry vision, delirium, heart issues, irritability, loss of appetite, sleep disturbances
Sources:
Nutritional east, barley, sunflowers seeds, black beans, beet greens, broccoli, wheatgerm, teff, barley, peanuts
Vitamin B2 Riboflavin
Aids digestion, energy metabolism, growth, and nerve function
Symptoms of Deficiencies:
Blurred vision, depression, fatigue, hair loss, skin problem
Sources: Goji berries, whole grains, green vegetables, mushrooms, eggs and milk
Vitamin B3 Niacin
Supports immune system function, and is important for blood vessels, skin, hair, and bones
Symptoms of Deficiencies: severe deficiency of vitamin B3, called Pellagra, can cause symptoms related to the skin, digestive system, nervous system
Sources: Asparagus, avocado, brown rise, green peas, mushrooms, peanuts, sunflower seeds
Vitamin B6 Pyridoxine
Helps blood pressure regulations and heart function, red blood cell production. Also aids cognitive and hormonal functions
Symptoms of Deficiencies: Depression, fatigue, insomnia, impaired immunity, nerve pain, skin rashes
Sources: Avocado, bananas, beans, chickpeas, onion, peanut, pistachio, potato, spinach, sweet potato
Vitamin B9 Folic Acid
Essential for growth and normal cell development
Symptoms of Deficiencies: Anemia, depression, fatigue, heart disease, memory loss
Sources: Dark green leaf vegetables, kale, spinach, legumes
Vitamin B12 Cabalamin
Plays a significant role in immune function and DNA production, and supports normal cognition and cell metabolism
Symptoms of Deficiencies: Vision problem, loss of appetite, indigestion, fatigue, headaches, heart palpitations
Sources: B12 found in (meat, fish, eggs, dairy)also found in soy products
Vitamin C Ascorbic acid
Strengthens immunity and aids wound healing. Vital for building blood vessels. Decreases the risk of heart disease and memory loss
Symptoms of Deficiencies: Weak bones, bumpy skin, nail and hair dulness. Weak immune system function and fatigue
Sources: Red peepers, citrus fruits, lemons, grapefruit, oranges, berries, kiwi, broccoli, brussels sprouts, papaya, mango
Vitamin D Cholecalciferol
Supports bone health by assisting calcium absorption
Symptoms of Deficiencies: Bone pain, fatigue, blood vessel, weakened immunity, mood changes, muscle weakness, ostheoporosis
Sources:sun exposure, oily fish, eggs, fortified milk
Vitamin E Alpha-tocopherol
Vital for maintaining healthy skin, eyes, and blood vessels. An important vitamin for the immune system
Symptoms of Deficiencies: Deficiency can cause nerve and muscle damage. Nerve muscle weakness, vision problems and weakened immunity
Sources: Almonds, asparagus, avocado, beet greens, peanuts, pumpkin, sunflower seeds
Vitamin K Phylloquinone
Vitamin K helps the body create various proteins needed for blood clotting and bone building
Symptoms of Deficiencies: Deficiency can contribute to significant bleeding, osteoporosis, poor bone development, increased risk of cardiovascular disease
Sources: Mooring powder, coriander, avocados, blueberries, broccoli, kale, green beans, kiwi, parsley, prunes, turmeric, turnip
Calcium
Essential for strong bones and teeth, muscle contraction, nerve signaling, blood clotting, and heart rhythm regulation.
Symptoms of Deficiencies: Muscle cramps, brittle nails, osteoporosis, tingling in hands and feet, tooth decay.
Sources: Sesame seeds, tahini, almonds, kale, broccoli, chia seeds, sardines (with bones), tofu (calcium-set), fortified plant milks.
Chromium
Supports insulin action, blood sugar balance, and carbohydrate, fat, and protein metabolism.
Symptoms of Deficiencies: Poor blood sugar control, fatigue, cravings for sweets, confusion, impaired glucose tolerance.
Sources: Broccoli, barley, oats, green beans, tomatoes, nuts, whole grains, and brewer’s yeast.
Copper
Important for iron absorption, red blood cell production, connective tissue formation, and antioxidant defense.
Symptoms of Deficiencies: Anemia, fatigue, weak immune system, pale skin, brittle hair, poor wound healing.
Sources: Cashews, sunflower seeds, sesame seeds, lentils, chickpeas, spirulina, shiitake mushrooms, and dark chocolate.
Iron
Essential for hemoglobin formation, oxygen transport, energy metabolism, and cognitive performance.
Symptoms of Deficiencies: Anemia, pale skin, dizziness, fatigue, cold hands and feet, shortness of breath.
Sources: Lentils, spinach, pumpkin seeds, quinoa, tofu, chickpeas, red meat, liver, molasses.
(Enhance absorption by combining with vitamin C foods like citrus or peppers.)
Iodine
Crucial for thyroid hormone production, metabolism regulation, brain development, and energy production.
Symptoms of Deficiencies: Goiter (swollen thyroid), weight gain, fatigue, low energy, brain fog, dry skin.
Sources: Seaweed (kelp, nori), iodized salt, eggs, fish, yogurt, cranberries.
Magnesium
Supports muscle and nerve function, energy production, blood pressure regulation, and relaxation.
Symptoms of Deficiencies:Muscle cramps, anxiety, irregular heartbeat, low energy, headaches, insomnia.
Sources: Pumpkin seeds, almonds, spinach, avocado, dark chocolate, black beans, oats, bananas.
Manganese
Assists bone formation, collagen production, antioxidant protection, and carbohydrate metabolism.
Symptoms of Deficiencies: Bone weakness, poor wound healing, skin problems, mood changes, blood sugar imbalance.
Sources: Whole grains, oats, pineapple, pecans, brown rice, leafy greens, black tea.
Potasium
Maintains fluid balance, muscle contractions, heart rhythm, and supports nerve function.
Symptoms of Deficiencies: Fatigue, muscle weakness, cramps, irregular heartbeat, constipation.
Sources: Avocados, bananas, sweet potatoes, tomatoes, coconut water, beans, spinach.
Selenium
Powerful antioxidant that protects cells, supports thyroid function and immune health.
Symptoms of Deficiencies: Low immunity, hair loss, fatigue, infertility, thyroid dysfunction.
Sources: Brazil nuts (1–2 cover daily need), sunflower seeds, mushrooms, eggs, tuna, brown rice.
Zinc
Supports immune function, wound healing, hormone balance, DNA synthesis, taste and smell, and healthy skin.
Also essential for fertility, growth, and tissue repair.
Symptoms of Deficiencies: Low immunity, slow wound healing, hair loss, skin rashes or acne, reduced taste or smell, fertility issues, fatigue.
Sources: Pumpkin seeds, sesame seeds, lentils, chickpeas, cashews, oats, mushrooms, spinach, eggs, and seafood (especially oysters).
General Disclaimer for Vitamin and Mineral Guide
Vitamin and Mineral Guide
The information provided in this vitamin guide by The Real Wellbeing authors is for general informational purposes only and is not intended as medical advice, diagnosis, or treatment. While we strive to ensure the information is accurate and up-to-date, it should not be relied upon as a substitute for professional medical guidance.
Always consult a qualified healthcare provider or nutritionist before making significant changes to your diet, starting a new supplement regimen, or addressing specific health concerns. Individual needs and conditions vary, and what may work for one person may not be suitable for another.
This guide does not intend to cure, prevent, or treat any medical condition. The use of vitamins and supplements should be done responsibly and in consultation with a professional, especially if you are pregnant, nursing, have existing health conditions, or are taking medication.
By using this website and guide, you agree that The Real Wellbeing and its authors, contributors, and publishers are not responsible for any outcomes resulting from the use of this information. Always prioritize professional advice for your health and well-being.