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Exploring essential vitamins and their functions

Updated: Oct 30

How to optimise vegan diet and thrive on it! Let's explore the essential vitamins and their functions.


To begin with, what is a vitamin?

Vitamins are organic compounds (a chemical compound containing Carbon).

• Essential nutrients for growth, maintenance and healthy functioning.

• Required from the diet in small quantities.

• Best absorbed in their natural food form, not as synthetic supplements.

• Cannot be converted into energy.

• Some are essential in the process of energy production.

• Bioavailability: Proportion of nutrients absorbed from the diet and used for body functions.





Vitamin A - B1 (Thiamin):

Function: Essential for vision, immune function, and skin health.

Vegan Sources: Sweet potatoes, carrots, kale, spinach, and mangoes.


Vitamin B Complex:

Functions: Involved in energy metabolism, nerve function, and red blood cell production.

Vegan Sources:


  • B1 (Thiamin): Whole grains, legumes, and nuts, seeds, oats, yeast, peas, spirulina, oranges.

  • B2 (Riboflavin): Almonds, spinach, mushrooms, and fortified plant-based milk, nuts, seeds, wholegrains, legumes, asparagus.

  • B3 (Niacin): Peanuts, brown rice, mushrooms, and legumes.

  • B6 (Pyridoxine): Potatoes, bananas, chickpeas, sunflower seeds, legumes, walnuts, carrots, avocado, and fortified cereals.

  • B9 (Folate): Lentils, beans, leafy greens, watercress, spirulina, oranges, yeast, lentils, and brown rice.

  • B12 (Cobalamin): Fortified plant-based milk, nutritional yeast, and supplements.

Vitamin C:

Function: Antioxidant supporting immune function and collagen synthesis.

Vegan Sources: Citrus fruits, strawberries, bell peppers, broccoli, and kiwi.


Vitamin D - B2 (Riboflavin):

Function: Aids in calcium absorption and supports bone health.

Vegan Sources: Mushroom (white, raw), fortified plant-based milk, orange juice, and exposure to sunlight.

Consider vitamin D supplements if necessary.


Vitamin E - B3 (Niacin):

Function: Antioxidant protecting cells; supports skin health.

Vegan Sources: Nuts (almonds, sunflower seeds), spinach, broccoli, and plant-based oils (sunflower, safflower).


Vitamin K - (B5) Pantothenic Acid:

Vitamin K has two forms:

• K1 comes from plant-based foods.

Fresh herbs are an excellent source of this.

• K2 is made by bacteria in the intestines and is also found in fermented food.


Function: Essential for blood clotting and bone health formation (where it works with vitamin D).

Vegan Sources: Green leafy vegetables, kale, spinach, spirulina, asparagus, cabbage, broccoli, brussels sprouts, prunes, cucumbers, nettles as tea or salad, fresh parsley, basil, watercress. Fermented foods, beans, whole foods, cereals.


Omega-3 Fatty Acids:

Functions: Support brain function and heart health, reduce inflammation.

Vegan Sources: Flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.


Vitamin H (Biotin):

Function: Supports metabolism, skin, and hair health.

Vegan Sources: Almonds, peanuts, sweet potatoes, and whole grains.


Maintaining a balanced and varied plant-based diet can provide the necessary vitamins. However, vegetarians are advised to monitor their B12 levels and, if necessary, consider supplementation.

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