Micronutrients Guide

Micronutrients are essential vitamins and minerals that support vital bodily functions, including immune health, muscle growth, skin maintenance, bone density, vision, and hair and nail strength. Focusing only on macronutrients (proteins, fats, and carbohydrates) can lead to deficiencies and long-term health issues. This is especially important on a plant-based diet, as nutrient absorption varies, and daily requirements are often higher.

Vitamins

B1 (Thiamine): Supports the nervous system and metabolism.

Top 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): Essential for energy production.

Top sources: Quinoa, rice, kidney beans, broccoli, cauliflower, avocado, apples, mushrooms, almonds, sunflower seeds, nutritional yeast.

B3 (Niacin): Aids energy production and promotes healthy skin.

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

B5 (Pantothenic Acid): Supports energy production, red blood cell formation, and hormonal balance.

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

B6 (Pyridoxine): Important for brain health, nervous system regulation, and immune support.

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

B12 (Cobalamin): Essential for nerve function, red blood cell formation, and metabolism.

B12 is not naturally available in sufficient amounts in a plant-based diet and must be supplemented. Fortified foods such as nutritional yeast may provide some intake (check packaging for nutritional content).

Folate: Supports cell growth and nerve function.

Top sources: Soy, beans, spinach, kale, white cabbage, broccoli, peanuts, nutritional yeast.

Vitamin A (Beta-Carotene): Maintains healthy teeth, bones, skin, and vision.

Top sources: Carrots, sweet potatoes, squash, pumpkin, mango, oranges, peaches, apricots, broccoli, kale, spinach.

Tip: Look for orange-colored fruits and vegetables and dark leafy greens.

Vitamin C (Ascorbic Acid): Aids healing, collagen production, and immune support.

Top sources: Red bell peppers, kiwi, oranges, mango, broccoli, strawberries, blueberries, pineapple, tomatoes, cauliflower.

Vitamin E: Supports immune function and skin health.

Top sources: Wheat, avocado, red bell pepper, squash, kiwi, mango, almonds, peanuts, sunflower seeds.

Vitamin K: Essential for bone strength and blood clotting.

Top sources: Tempeh, green beans, peas, cabbage, broccoli, cauliflower, spinach, kale, blueberries, figs.

Vitamin D: Supports bone health, reduces inflammation, and aids immune function.

Top sources: Small amounts in mushrooms, but primarily obtained through sunlight exposure.

Minerals

Calcium: Strengthens bones and teeth, supports hormone regulation, and heart health.

Top sources: Oats, tofu, broccoli, kale, dried figs, almonds, chia seeds, sesame seeds & tahini.

Copper: Aids connective tissue formation, melanin production, and iron transport.

Top sources: Whole grains, oats, lentils, green beans, kiwi, peanuts, cashews.

Iron: Essential for oxygen transport, energy production, and cognitive function.

Top sources: Beans, lentils, oats, tempeh, apricots, dried figs, pumpkin seeds.

Tip: Pair with vitamin C-rich foods for better absorption.

Magnesium: Supports nerve and muscle function, immune health, and blood sugar control.

Top sources: Whole grains, oats, quinoa, tofu, peanuts, pumpkin seeds, sunflower seeds, tahini.

Manganese: Supports bone health, metabolism, and brain function.

Top sources: Tofu, rice, quinoa, chia seeds, hazelnuts, peanuts, walnuts, blueberries, raspberries, strawberries.

Phosphorus: Aids metabolism, bone health, and cell repair.

Top sources: Peanuts, peanut butter, almonds, cashews, pecans, hazelnuts, quinoa, pumpkin seeds, oats, lentils, tempeh.

Potassium: Regulates nerve and muscle function, waste removal, and blood pressure.

Top sources: Potatoes, sweet potatoes, apricots, avocado, dried figs, squash, tofu, broccoli, bananas.

Selenium: Supports metabolism, thyroid function, and protects against cell damage.

Top sources: Brazil nuts, lentils, tofu, mushrooms, chia seeds, sunflower seeds.

Zinc: Essential for immune function, wound healing, and metabolism.

Top sources: Tempeh, tofu, quinoa, wheat, lentils, cashews, tahini, sesame seeds.

Iodine: Crucial for thyroid function, which regulates energy production.

Iodine is primarily found in seafood and eggs. On a plant-based diet, seaweed is the best source.

Recommendation: Since seaweed is high in iodine, limit consumption to once a week. Include nori snacks, miso soup with seaweed flakes, or sushi 2-3 times a month for thyroid support.

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