Vitamins in a Vegan Diet

Vitamins are essential, organic nutrients.  They are normally required only in very small amounts, but form an important part of the diet.  The following is a breakdown of how to get all neccessary vitamins in a vegan diet. Of course, the recommended set of vitamins can always be obtained by taking multivitamin supplements on a regular basis, but the following list provides “real food” sources of these essential substances.

Vitamin A

Vitamin A, retinol, is usually obtained via cod liver oil, which is unacceptable for vegans.  Instead, plants rich in beta-carotene are good sources of Vitamin A.

You can get Vitamin A from carrots, sweet potatoes, cantaloupe, spinach, pumpkin, apricot, broccoli and leafy vegetables.

Vitamin B1 (Thiamine)

Vitamin B1, thiamine, is found in high quantities in whole-wheat flour, so eating whole wheat bread can be a good source of B1. Rice bran, brown rice and oatmeal also provide a good helping of B1.

Vegetables rich in thiamine (B1) include asparagus, cauliflower and potatoes. Oranges are also a good source of Vitamin B1, as are sunflower seeds.

Vitamin B2 (Riboflavin)

Vitamin B2, riboflavin, can be found in most leafy green vegetables, as well as green beans, asparagus and okra. Tomatoes, mushrooms and almonds are also good sources of riboflavin.

Vitamin B3 (Niacin)

Vitamin B3, niacin, can be found in most leafy green vegetables as well. It is also present in avocados, asparagus, broccoli, carrots, tomatoes, mushrooms and dates. Most whole grain products also contain niacin.

Vitamin B5

Vitamin B5, pantothenic acid, is easy to get since most vegetables contain at least some of it. B5 can be found most abundantly in broccoli.

Vitamin B6

Vitamin B6, which comes in a variety of chemical forms, is essential for metabolism. It can be found in almost all vegetables, nuts and whole grain products.

Cooking food can decrease its B6 content, though its prevelance means that getting enough is still easy.

Vitamin B7 (Biotin)

Vitamin B7, biotin, is a complex B-vitamin. It can be found in most vegetables, and is also available in supplements.

Vitamin B9 (Folic Acid)

Vitamin B9, folic acid, is essential in the production of red blood cells, and is also used to synthesize and repair DNA. Folic acid is essential at all stages of life, but is especially important during periods of rapid growth, such as during childhood and pregnancy.

Dark leafy vegetables, especially spinach, are great sources of folic acid. Broccoli, corn, beans, peas, bok choy and beets are also rich in B9, as are cantaloupe, oranges, bananas and berries.

Vitamin B12

Vitamin B12, or cobalamin, is essential for proper functioning of the brain and production of blood, as well as in the production and repair of DNA.  Vitamin B12 comes from bacteria and is not directly available from plants in adequate concentration. Thus, it is difficult to get enough B12 from plant sources — this is one case in which humans have evolved with a dependency on animal products. However, it is still possible to get vitamin B12 with a vegeterian or vegan diet.

Vegeterians can get B12 from milk and eggs, but vegans are strongly recommended to either regularly take a B12 supplement or eat breakfast cereals or soy products that have been fortified with B12.

Vitamin C

Vitamin C is an essential nutrient, and humans are a minority among animals that have lost the ability to make it themselves. Not a problem, though, since vitamin C is abundant.

Most plants contain at least some vitamin C. Red peppers, broccoli, papaya, strawberries, oranges, cantaloupe, lemon and kiwis are all high in vitamin C.

If your diet does not include enough fresh fruits and vegetables, vitamin C can be found in supplements, or in many enriched juices, energy drinks and cereals.

Vitamin D

Vitamin D is most important in the absorbtion of calcium, and, in turn, preventing diseases associated with bone loss or bone weakness. There is also evidence that Vitamin D plays a role in strengthening the immune system, as well as fighting cancer. Vitamin D deficiency is also suspected to be linked with depression and seasonal affective disorder.

Vitamin D is produced naturally in the skin of human beings and other animals. This occurs when the skin is exposed to ultraviolet light from the sun. During the summer months, humans are generally able to produce enough Vitamin D through sun exposure (although it is still recommended to ingest some as well). However, during winter, as well as some of the fall and spring months, sun exposure is lower in regions that are not close enough to the equator. Because of this, the skin does not produce enough vitamin D and it is neccessary to obtain the nutrient from other sources.

Because Vitamin D is produced by animal skin, the most abundant sources of vitamin D are animal products. The only truly vegan source of Vitamin D is mushrooms grown where they obtain enough UV exposure.

Vitamin D supplements, as well as multivitamins, enriched orange juices and enriched bread products provide vitamin D. However, these products usually obtain Vitamin D3 from lanolin, a byproduct of wool production. Lanolin is arguably more ethically obtained, especially when compared to other animal products — sheep are not usually killed in its production, and the mark of a good sheep-shearer is an ability to obtain the wool without harming the animal. Although not acceptable to strict vegans, those at risk for vitamin D or calcium deficiencies may choose to take vitamin D supplements anyways.

Vitamin E

Vitamin E nutrients are antioxidants. Vitamin E deficiency can cause impaired neurological function and anemia. The recommended daily intake of vitamin E is about 10 mg.

Many claims have been made about the other supposed benefits of Vitamin E, though few have been conclusively demonstrated. Vitamin E may play a role in preventing heart disease, cancer or cognitive decline (from diseases such as Alzheimer’s — however, research on vitamin E is not steadily conclusive. One study also shows that an excess of vitamin E may lead to heart disease or stroke.

Almonds, asparagus, avocado, hazelnuts, spinach, whole grain foods and many seeds contain high amounts of vitamin E.

Vitamin K

Vitamin K refers to a group of nutrients necessary for the processing of protiens, and for blood coagulation. For adults, the recommended intake is about 120 micrograms (μg – not to be confused with milligrams) per day for men, and 90 μg/day for women.

Leafy green vegetables such as spinach, broccoli and cabbage, as well as cauliflower are great sources of Vitamin K1. Avocado and kiwifruit are also good sources of vitamin K.