Vitamin 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 Name | Body Functions | Symptoms Deficiencies | Natural Sources |
|---|---|---|---|
Vitamin A Retinol
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: Asparagus, beets, broccoli, carrots, chard, chives, collard greens, dandelion, kale, paprika, pumpkins, spinach, sweet potato, tomato, turnip greens
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:
Lentils, peas, sunflower seeds, cardamon, corn, black beans, beet greens, acorn squash
Vitamin B2 Riboflavin
Aids digestion, energy metabolism, growth, and nerve function
Symptoms of Deficiencies:
Blurred vision, depression, fatigue, hair loss, skin problem
Sources: Cardamon, whole grains, green vegetables
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, cardamon, chickpeas, onion, peanut, pistachio, potato, spinach, sweet potato turmeric
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, onion, tarragon
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
B12 most found in animal products 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: Citrus fruits, lemons, grapefruit, oranges, berries, kiwi, broccoli, brussels sprouts
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: Almonds, spinach, mushrooms
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: Avocados, blueberries, broccoli, kale, green beans, kiwi, parsley, prunes, turmeric, turnip
General Disclaimer for Vitamin Guide
Vitamin 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.