Although it’s great to know what food is rich in what vitamin and mineral, you must also familiarize yourself with why that vitamin and mineral is so important to our health! Here I’ve created a summary of Vitamins and Minerals, their role in the human body, amounts needed (which is a guideline), and mostly plant-based food sources of.

Bookmark this page for a quick reference to make sure you’re consuming enough of each! Before we get started, here’s a quick review of the units vitamins and minerals are commonly “measured” by.

 

TERMS TO KNOW 

RDA: Recommended Dietary Allowances (RDAs), represent the “average” daily dietary intake of each vitamin and mineral a person needs to maintain health and stay away from nutritional deficiencies. RDA’s are categorized to fit age and gender.

AI: For those vitamins for which an RDA has not yet been set (usually due to lack of scientific data), the adequate intake level is used in place.

UL: Tolerable upper intake level (UL) is the maximum amount of daily vitamin or mineral dosage that is likely to be safe for the “average” person. Stay under the UL radar (especially when using supplements) to avoid toxic level, which are rare.

Measurements: Vitamins or minerals that are needed in larger doses are expressed in units of milligrams (mg). Trace minerals and vitamins are expressed in micrograms (mcg). (1 milligram = 1,000 mcg)

VITAMINS [fat soluble] | Fat soluble vitamins absorb best with fat and are soluble by fats only (lipids); these vitamins can be stored in our fat cells/body tissues for later, which can also put someone at greater risk for toxicity if consuming very large quantities of these vitamins (it’s rare, but it can happen). To maximize the bioavailability of fat soluble vitamins such as vitamin D, make sure you eat it alongside some healthy fats to help the body process the vitamin!

Vitamin A // (retinoic acid, retinol, retinal), vital for overall eye health, helps rebuild bone, regulates cell growth and division, decreases risk of certain types of cancers, keeps immune system and blood vessels healthy.
>> How much? Men: 900mcg; Women: 700mcg.
>> Food sources: kale, eggs, sweet potatoes, carrots, pumpkin, cantaloupe, mango, butternut squash, vegetables in general

Vitamin D // helps maintain bone health, normal blood levels of calcium, helps form our bones/teeth, metabolism, nervous system function, and immune system function.
>> How much? 15mcg
>> Food sources: SUNLIGHT!, vitamin D fortified foods/milks, canned salmon, egg yolks, mushrooms grown in UV light

Vitamin E // beauty vitamin and antioxidant responsible for protecting lipids from damage, fighting free radicals, maintaining cell membrane integrity, protects vitamin A and fatty acids from oxidation.
>> How much? Men 10mg; Women 8mg
>> Food sources: plant oils, avocados, olive oil, nuts, seeds, egg yolks, whole grains, dark leafy greens

Vitamin K // important role in blood clotting factors
>> How much? Men: 120mcg; Women: 90 mcg
>> Food sources: think dark leafy greens, vegetables, swiss chard, kale, etc.

 

VITAMINS [water-soluble]

Water soluble meaning these vitamins dissolve by water, the body excretes these vitamins if you have too much via sweat/urine/etc. once metabolized and used. Our bodies need to consume these vitamins on a daily basis to keep a “balance” in your body from what you’ve excreted naturally. Water soluble vitamins tend to be more “sensitive” to overcooking and heat and will be destroyed to some degree (eat those raw veggies!). 

Vitamin B1 (thiamine) // helps energy metabolism with carbohydrates, appetite control, normal digestion, involved in the coenzyme used in energy metabolism, supports nervous system function.
>> How much? Men: 1.2mg; Women: 1.1mg
>> Food sources: whole grains, quinoa, millet, legumes, beans, nuts, seeds,  vegetables

Vitamin B2 (riboflavin) // helps the body convert energy from the food we eat, needed for healthy skin, hair, nails, muscle and brain tissue, important part of normal vision.
>> How much? Men: 1.2mg; Women 1.1mg
>> Food sources: wide variety of vegetables, whole grains, legumes, etc.

Vitamin B3 (niacin) // (nicotinic acid, niacinamide) part of a coenzyme used in energy production and metabolism, supports healthy skin, hair, and nails, used for nervous system and digestive health.
>> How much? Men: 16mg; Women: 14mg
>> Food sources: nuts, seeds, proteins, nutritional yeast, whole grains

Vitamin B5 (pantothenic acid) // part of coenzyme A, used in metabolism
>> How much? Men: 5.0mg; Women: 5.0mg
>> Food sources: wide variety of foods including vegetables, fruits, whole grains, beans, nuts, seeds, etc.

Vitamin B6 (pyridoxine) // (pyridoxal) part of coenzymes which help the body utilize and make nonessential amino acids, important role in protein metabolism
>> How much? Men: 1.3mg; Women: 1.3mg
>> Food sources: green leafy vegetables, whole grains, legumes, fish, fruits, etc.

Vitamin B12 // (cobalamin) part of a coenzyme responsible for the body to create new cells, and maintains normal nervous system function. Deficiencies of vitamin B12 are common among plant-based diets.
>> How much? Men: 2.4mcg; Women: 2.4mcg
>> Food sources: prevalent in animal proteins, vegan sources require supplementation or fortified food products such as nutritional yeast, milk, etc.

Vitamin B7 (Biotin) // helpful for healthy hair, skin and nails, cell growth, and general energy. Also a part of energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis.
>> How much? Men: 30mcg; Women: 30mcg
>> Food sources: widespread, legumes, nuts, seeds, dark leafy greens,  eggs, salmon, whole grains

Folic Acid // (folate, folacin) essential for blood cell formation, protein metabolism, and preventing neural tube defects in infants. Used for energy and new cell synthesis.
>> How much? 400mcg
>> Food sources: fortified in most US foods, whole grains, vegetables, fruits, beans, etc.

Vitamin C // (ascorbic acid) essential vitamin in collagen production and formation, helps strengthen skin, blood vessels, matrix for bone growth, immune function, fighting free radicals, as an antioxidant, and improves the absorption of iron (especially from non-heme sources)
>> How much? Men: 60mg; Women: 60mg
>> Food sources: red bell peppers, citrus, abundant in dark leafy greens, vegetables, and fruits

MINERALS 

Boron // bone health and prevention of osteoporosis. Found in fruits and leafy green vegetables

Calcium // mineral important in bone and teeth formation, normal muscle contraction (including skeletal/heart muscle tissues).
>> How much? Men: 1000mg; Women; 1000mg
>> Food sources: fortified milk products, dark leafy greens, tahini, sesame seeds, tofu, broccoli, turnip and chard greens, legumes

Chloride // electrolyte that helps the body maintain normal balance of fluids and proper acid/base balance, part of HCL found in the stomach that’s essential for digestion; found in table salt

Chromium // required for the release of energy from glucose, insulin association
>> How much? Men: 35mcg; Women: 25mcg
>> Food sources: broccoli, whole grains, vegetables

Copper // supports healthy bones, muscles, blood vessels, iron absorption, immune function, energy metabolism, creation of blood cells.
>> Food sources: nuts, seeds, legumes, beans, whole grains, etc.

Fluoride // involved in bone and teeth formation; found in drinking water, tea

Iodine // essential for a healthy thyroid and metabolism, helps regulate thyroid hormones, tissue growth, and cell activity.
>>How much? Men: 150mcg; Women: 3.1mcg
>>Food sources: Iodized salt, sea vegetables, seafood, vegetables

Iron // part of hemoglobin which carries oxygen in the body, incredibly important in our overall health. Iron is part of the protein myoglobin, which makes oxygen available to our muscles for contraction (including heart). Vital for energy and overall health with collagen, neurotransmitters and hormones. Iron is a very common deficiency.
>>How much? Men: 10mg; Women: 15-18mg
>>Food sources: non-heme (plant-based sources) and heme (animal based) such as animal proteins, beans, legumes, nuts, seeds, dried fruit, eggs, etc.
>> At risk? Vegans, vegetarians, those who have malabsorption issues/celiac/food intolerances, women

Magnesium // bone health, normal muscle contraction, transmission of nerve impulses, building protein and energy, works with calcium, cell signaling, and blood pressure regulation
>> How much? Men: 400mg; Women: 310mg
>> Food sources: oats, nuts, seeds, bananas, avocados, dark leafy greens, molasses

Manganese // trace element, antioxidants, important for energy, bone development, wound healing,  carbohydrate metabolism, and cholesterol.
>> Food sources: nuts, seeds, wide variety of vegetables, fruits, whole grains

Molybdenum // enzymatic systems and processes.
>> Food sources: legumes, beans, nuts, seeds, wide variety of foods

Phosphorus // bone and teeth building/health, component of DNA and RNA, helps convert food we eat into energy, shuttling nutrients to our organs and body as needed.
>> How much? 700mg
>> Food sources: dairy, abundant in vegetables, legumes

Potassium // electrolyte important in fluid balancing the body, muscle contraction (heart), transmission of nervous system signals, and muscle function.
>> How much? 2000mg
>>Food sources: avocados, bananas, tomatoes, potatoes, artichokes, plums, vegetables

Selenium // important in thyroid health, antioxidant in the body, immune function, decrease inflammation, protects from free radical damage
>> How much? 55mcg
>> Food sources: brazil nuts! eating 1 brazil nut/day will give you over 100% DV of selenium. Also found in whole grains, nuts, seeds

Sulfur // helps shape and stabilize protein structures (cells), keeps our hair, skin, nail healthy as well
>> Food sources: cruciferous vegetables (broccoli, kale, cauliflower, etc.), protein rich foods, nuts, seeds, legumes

Zinc // building block of enzymes throughout the entire body, growth, skin health, acne, building block for proteins and cells. Responsible for freeing vitamin A from the liver, aids in immune function support, wound healing, taste and smell.
>> How much? Vegans and vegetarians require more zinc (more if you’re an active athlete or suffer from digestion/malabsorption issues). Men: 11mg; Women 8mg
>> Food sources: pumpkin seeds, sesame seeds, oysters, animal proteins, cashews
>> At risk? Vegans and vegetarians, athletes who sweat a lot, those suffering from diarrhea or malabsorption issues