Vegetarians International Voice for Animals

Vitamins chart

Vitamin A
(Beta-Carotene)

Antioxidant. Vision, bone & teeth development, growth and tissue repair

Carrots, Sweet Potatoes, Red/Yellow Peppers, Tomatoes, Green Leafy Vegetables, Watercress, Mangoes, Apricots, Pumpkins, Cantaloupe Melons, Romaine Lettuce

B Group Vitamins
B1 Thiamin, B2 Riboflavin, B3 Niacin, B5 Pantothenic Acid, B6 Pyridoxine, Folic Acid, Biotin

Absorption of energy, protein and fats, cell growth and nerve function

Brazil Nuts, Hazelnuts, Almonds, Green Leafy Vegetables, Brewers Yeast, Wholegrains, Beansprouts, Broad Beans, Bananas, Avocados, Mushrooms,Wheatgerm, Currants, Soya Mock Meats, Yeast Extract, Peanuts, Peas

Vitamin B12

Nerve formation, red blood cell production and allows us to use nutrients such as protein

Fortified products, including Soya Milks, Yeast Extract (eg Marmite), Breakfast Cereals and Margarines, Soya Mock Meats

Vitamin C

For healthy skin, teeth, bones and connective tissue. Aids iron absorption, important in disease resistance and for proper functioning of the immune system

Oranges, Grapefruit, Broccoli, Spinach, Cabbage, Blackcurrants, Strawberries, Green Peppers, Parsley, Potatoes, Peas

Vitamin D

Essential for the absorption of calcium and phosphate. (Sunlight enables the body to make Vitamin D in the skin.) Supports the immune system

Sunlight on the skin, Fortified Margarine, Fortified Breakfast Cereals, Fortified Soya Milk

Vitamin E

Antioxidant. Helps protect the skin from UV damage; needed for lung membranes; stops fats in cell membranes going rancid

Vegetable Oils,Wheatgerm,Wholegrains, Tomatoes, Nuts (esp. Almonds), Sunflower and other Seeds, Avocados, Asparagus, Spinach, Apples, Carrots, Celery

Vitamin K

Essential for blood clotting. Half our requirements can be made by bacteria in the gut

Broccoli, Lettuce, Cabbage, Spinach, Brussel Sprouts, Asparagus

Calcium

Bone & teeth structure;muscle contractions; blood clotting and nervous system. Also vital to some hormones

Sesame Seeds and other Seeds, Pulses (Tofu from Soya, all types of Beans, Peas, Lentils), Broccoli,Watercress and other Green Leafy Veg, Swede, Almonds, Brazil Nuts, Fortified Soya Milk, Cinnamon, Fennel, Olives

Iron

Vital for red blood cell production to transport oxygen around the body and energy production

Beans, Lentils, Peas, Broccoli, Spinach, Cabbage, Wholegrains, Dried Apricots, Prunes, Figs, Dates, Pumpkin Seeds, Black Treacle, Cocoa, Turmeric, Thyme

Iodine

Makes thyroid hormones: vital for regulating metabolism

Green Leafy Vegetables, Asparagus, Sea Vegetables (eg Kelp), Vecon Vegetable Stock, Strawberries

Magnesium

Skeletal formation, metabolism, production of DNA, energy and muscle & nerve function

Green Leafy Vegetables, Nuts (eg Cashews, Almonds), Avocados,Wholegrains, Bananas,Apricots,Apples, Prunes

Potassium

Fluid balance, muscle & nerve impulse function, heart muscle function

Fennel, Brussel Sprouts, Broccoli, Aubergines, Cantaloupe Melons, Tomatoes, Parsley, Cucumber, Turmeric, Apricots, Ginger Root, Strawberries, Avocados, Bananas, Cauliflower, Cabbage, Almonds

Zinc

Involved in metabolism, wound healing and immunity. Also essential for healthy sperm, skin, taste and smell

Lentils, Peas, Beans (inc Tofu from Soya),Wholegrains (eg Rice, Bread etc), Green Leafy Veg, Nuts and Seeds (esp. Pumpkin Seeds), Brewers Yeast, Basil, Thyme

Others:
Selenium
Cobalt
Copper
Manganese
Molybdenum

Dental, skeleton and skin health, hair and red blood cell growth and metabolism

Spinach, Broccoli, Peas, Beans, Lentils, Brewers Yeast, Almonds, Brazil Nuts, Bananas, Potatoes,Wholegrains, Seaweeds

Protein

Vital for growth, development and repair of body tissues. Helps enzymes and hormones to function

Pulses (Peas, Beans, Lentils), Soya (eg Tofu, Soya Milk, Soya Mince), Wholegrains (eg Brown Rice), Cereals, Seeds & Seed Paste (eg Tahini), Beansprouts, Nuts (all types)

Fats

Carry some vitamins and energy to cells. Essential fats are vital to the brain, eyes and nerves and omega-3 is particularly anti-inflammatory

Seeds (esp. Linseed/Flaxseed), Hempseed and their oils, Dark Green Leafy Vegetables, Nuts & Nut Oils (esp. Walnuts), Tofu, Avocados, Olive Oil

Carbohydrates

Main source of energy

Wholegrains (Oats, Brown Bread, Brown Rice, Pasta eg Wholegrain Spaghetti, Rye), Potatoes, Sweet Potatoes, Beans, Peas & Lentils

Fibre

Keeps bowels healthy and regular; slows sugar and fat absorption and reduces cholesterol

Fruit & Vegetables, Wholegrains (Pasta, Brown Rice, Oats, Brown Bread), Nuts, Beans, Peas, Lentils