Plant Based Micronutrients: Vitamins

Plant-based diets can provide a wide range of essential vitamins. Here are some key vitamins and plant-based food sources where you can find them:

Vitamin A: Found in orange and yellow fruits and vegetables like carrots, sweet potatoes, butternut squash, and mangoes. Leafy green vegetables like spinach and kale also provide vitamin A.

Vitamin C: Abundant in citrus fruits like oranges, grapefruits, and lemons. Other sources include berries, kiwi, tomatoes, bell peppers, and leafy green vegetables.

Vitamin E: Nuts and seeds, such as almonds, sunflower seeds, and hazelnuts, are excellent sources of vitamin E. Avocados and vegetable oils, like olive oil and sunflower oil, also contain vitamin E.

B vitamins:

Vitamin B1 (Thiamine): Found in whole grains like oats, brown rice, and quinoa, as well as legumes and nuts.

Vitamin B2 (Riboflavin): Found in leafy green vegetables, almonds, mushrooms, and whole grains.

Vitamin B3 (Niacin): Found in legumes, whole grains, nuts, and seeds.

Vitamin B6: Abundant in chickpeas, potatoes, bananas, and fortified cereals.

Vitamin B9 (Folate): Found in leafy green vegetables, legumes, and fortified grains.

Vitamin B12: Vitamin B12 is primarily found in animal-based products, so vegans should consider fortified foods or supplements to ensure adequate intake.

Vitamin D: While few plant-based foods naturally contain vitamin D, exposure to sunlight triggers vitamin D synthesis in the body. Some plant-based foods, such as fortified plant-based milk, cereals, and mushrooms exposed to UV light, can also be sources of vitamin D.

Vitamin K: Leafy green vegetables like kale, spinach, and broccoli are rich in vitamin K. Additionally, fermented foods like sauerkraut and natto can provide vitamin K2.

It’s important to note that individual vitamin needs can vary based on factors such as age, sex, health conditions, and lifestyle. Consulting with a healthcare provider or registered dietitian can provide personalized guidance on meeting your specific vitamin needs through a plant-based diet and whether supplementation is necessary.