What Are the Most Important Vitamin/Mineral Supplements?
by Marcus Antebi
Vitamin A. Examples of plant-based food sources - carrots, butternut squash, spinach, sweet potato, kale, red pepper, cantaloupe melon, papaya, mango, and watercress.
B12. Examples of plant-based food sources - fortified non-dairy milk, meat substitutes, breakfast cereals, nutritional yeast, and vegan spreads.
Vitamin C. Examples of plant-based food sources - all leafy greens, all vegetables, all fruits, chestnuts, sauerkraut and kimchi, apple cider vinegar, cacao beans, green superfood powders, superfood berries (mulberries, goldenberries, goji berries, camu camu).
Vitamin D3. According to the National Institute of Health (NIH), exposing your face, arms, legs, or back to sunlight for 5–30 minutes twice a week — without sunscreen — is usually sufficient to generate optimal vitamin D levels. Lichen is a great plant-based source of D3.
Vitamin E. Examples of plant-based food sources - wheat germ oil, sunflower, safflower, and soybean oil, sunflower seeds, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, red bell pepper, asparagus, mango, and avocado.
Calcium. Examples of plant-based food sources - collards, orange juice, calcium-fortified, oatmeal, figs, spinach, soybeans, white beans, mustard greens, navy beans, swiss chard, broccoli, kale, butternut squash, english muffin, pinto beans, chickpeas, sweet potato, barley, green beans, brussels sprouts, naval orange and raisins.
Iron. Examples of plant-based food sources - blackstrap molasses, lentils, spinach, kidney beans, chickpeas, soybeans, tempeh, lima beans, black-eyed peas, swiss chard, black beans, pinto beans, prune juice, beet greens, tahini, peas, cashews, bok choy, potato with skin, sesame seeds, almonds, raisins, kale, sunflower seeds, broccoli and watermelon.
Zinc. Examples of plant-based food sources - lentils, peanuts, almonds, pecans, tempeh, kidney beans, chia, corn, walnuts, pistachios, peanut butter, and broccoli.
The most important supplement for you is the one that your body is lacking, and it may be lacking because of improper diet or other chemistry-related issues. It is advisable to have a blood test so that you can accurately pinpoint your own deficiencies.
Every single nutrient, macro or micro, is available for human beings from a plant source. Deficiencies never require the intake of animal-based foods. In some cases the animal may have a concentration of the micronutrients, because flesh material is a concentrated and dense matter. However, the concentration of micronutrients in flesh foods brings along with it the toxins in the flesh that were present at the time of the animal’s death. If the micronutrient you are seeking is not available in the plant kingdom as food for humans, it is not needed. No matter what anyone claims, you do not need it!
The golden rule of nutrition is as follows: As long as you are getting enough calories from a broad spectrum of plant-based foods and there is not a pre-existing chemistry condition, you will get enough of the micronutrients you need from that food.