Micronutrients Guide

Micronutrients refer to vitamins and minerals we need to maintain a healthy and strong immune system, build muscles, maintain a healthy skin and avoid premature aging, keep high bone density, maintain good vision, keep hair and nails strong.

If we only pay attention to our Macros, eventually we will end up malnourished and in poor health. It is especially important on a plant-based diet since how we process and absorb the nutrients from food differs in many ways and our daily requirements are also higher. 

Vitamins

B1 (Thiamine): nervous system and metabolism regulation;

Top plant-based sources: oats, wheat, rice, black beans, navy beans, lentils, peas, corn, pine nuts, pistachios, flax seeds, sunflower seeds, sesame seeds & tahini, nutritional yeast.

B2 (Riboflavin): energy production;

Top plant-based sources: quinoa, rice, kidney beans, broccoli, cauliflower, avocado, apples, mushrooms, almonds, sunflower seeds, nutritional yeast.

B3 (Niacin): energy production and healthy skin;

Top plant-based sources: quinoa, rice, whole wheat pasta, corn, squash, avocado, peanuts, chia seeds, sesame seeds & tahini, ginger, nutritional yeast.

B5 (Pantothenic Acid): energy production, red blood cell production, hormonal health; 

Top plant-based sources: potatoes, sweet potatoes, oats, lentils, squash, corn, avocado, mushrooms, oranges, pecans, sunflower seeds, nutritional yeast.

B6 (Pyridoxine): brain health, nervous system regulation and immune health;

Top plant-based sources: quinoa, potatoes, sweet potatoes, peas, chickpeas, kale, spinach, bananas, oranges, pistachios, hazelnuts, sesame seeds & tahini, nutritional yeast.

B12 (Cobalamin): nerve function, red blood cell formation and cell metabolism;

It’s not easily available through a plant-based diet (not in required amounts) and it is the only vitamin that must be supplemented daily. It’s become so rare that it is often supplemented even outside of the plant-based diet. You can also get it by consuming B12 fortified foods like nutritional yeast (see the nutritional info on the package). 

Folate: cell growth, nerve health and function;

Top plant-based sources: soy, beans, spinach, kale, white cabbage, broccoli, peanuts, nutritional yeast

Vitamin A (Beta-Carotene): teeth, skeletal and soft tissue, mucus membranes, skin, vision;

Note: on a plant-based diet we get Beta-Carotene and it is then converted into Vitamin A by the body.

Top plant-based sources: carrots, sweet potatoes, squash, pumpkin, mango, oranges, peaches, apricots, broccoli, kale, spinach;

Tip: look for orange color in fruit and vegetables and deep dark green color in leafy greens.

Vitamin C (ascorbic acid): healing, collagen production (anti-aging);

Top plant-based sources: red bell peppers, kiwi fruit, oranges, mango, broccoli, strawberries, blueberries, pineapple, tomatoes, cauliflower.

Vitamin E: immune system support, anti-aging;

Top plant-based sources: wheat, avocado, red bell pepper, squash, kiwi, mango, almonds, peanuts, sunflower seeds

Vitamin K: healing, bone strength (through calcium).

Top plant-based sources: tempeh, green beans, peas, cabbage, broccoli, cauliflower, spinach, kale, blueberries, figs

Vitamin D: healthy bones, inflammation reduction, cell growth, neuromuscular and immune function, glucose metabolism;

Plant-based sources: small amounts in mushrooms but primarily sunlight exposure.

Minerals

Calcium: healthy bones and teeth, hormone regulation, heart health;

Top plant-based sources:  oats, tofu, broccoli, kale, dried figs, almonds, chia seeds, sesame seeds & tahini.

Copper: connective tissue building, melanin production, iron transport;

Top plant-based sources: whole grains, oats, lentils, green beans, kiwi, peanuts, cashews.

Iron: oxygen transfer, energy production, muscle contraction, cognitive function;

Top plant-based sources: beans, lentils, oats, tempeh, apricots, dried figs, pumpkin seeds. Pair with Vitamin C rich foods for a higher absorption.

Magnesium: nerve and muscle function, immune system support, bone health, blood sugar control;

Top plant-based sources: whole grains, oats, quinoa, tofu, peanuts, pumpkin seeds, sunflower seeds, tahini.

Manganese: connective tissue, bones, blood clotting, sex hormones, brain and nerve function;

Top plant-based sources: tofu, rice, quinoa, chia seeds, hazelnuts, peanuts, walnuts, blueberries, raspberries and strawberries

Phosphorus: bones and teeth health, metabolism, cell repair;

Top plant-based sources: peanuts, peanut butter, almonds, cashew nuts, pecan nuts, hazelnuts, quinoa, pumpkin seeds, oats, lentils, tempeh

Potassium: nerve, muscle and heart function, waste removal, fluid retention in the cells, blood pressure control

Top plant-based sources: potatoes, sweet potatoes, apricots, avocado, dried figs, squash, tofu, broccoli, bananas.

Selenium: cells and DNA damage protection, metabolism support, thyroid function;

Top plant-based sources: brazil nuts, lentils, tofu, mushrooms, chia seeds, sunflower seeds

Zinc: cell growth, immune system support, metabolism function, wound healing;

Top plant-based sources: tempeh, tofu, quinoa, wheat, lentils, cashews, tahini, sesame seeds

Iodine: thyroid health. Thyroid regulates how energy is produced and used up in the body.

We need very little iodine since we store it but we do need it. Most common sources of iodine are eggs and seafood. On a plant based diet, the best source of iodine is seaweed. Since it’s very high in iodine, it’s recommended to eat it not more often than once a week. For a healthy thyroid function, include nori snacks, miso soup with seaweed flakes or sushi 2-3 times a month.

Nutrients requirements for a plant-based diet we should be paying attention to: