Plant Based Nutrition Basics - All the Nutrients You Need In Plants!

Essential Whole Plant Foods Nutrition

If you are wary of adopting a plant based, or vegan diet for fear of missing nutrients, never fear!

Balanced plant based nutrition can easily provide everything needed for human health as long as you are willing to eat whole foods and take a couple of important supplements.

Visit Vegan Kids for specific recommendations for children.

Most often my clients worry about:

Protein – Very rarely an issue, but you may need to eat a little more if you are over 60. Even athletes can get plenty of protein from whole plant foods: fruits, veggies, legumes and gluten free grains as long as they are consuming enough calories.
Calcium – DO pay attention, but get your calcium from plants, not pills!
Iron – Women in childbearing years pay special attention. Usually not an issue unless there is excessive bleeding or a liver problem.
Zinc – Do supplement if you need immune support – our soils are depleted, so most foods are deficient now.
Omega 3 fatty acids – Easy to get plenty in the right foods.
EPA and DHA – Most people can make enough from Omega 3 fatty acids (get tested if you are concerned).
Vitamin A – Rarely an issue, unless you have a problem converting beta carotene, in which case you may need to take a supplement.
Vitamin B-12 – Essential! Take a Supplement!!! Don’t even question it.
Vitamin D3 – Supplement if you do not spend adequate time in the sun.
Vitamin K2 – Probably good to supplement if you have bone density or dental issues or arterial plaque.
Magnesium – A common deficiency, because viruses and stress can deplete it. Supplement if you have deficiency signs like muscle cramps or insomnia.

Supplements should only be used when there are deficiencies, or when foods are not reliable sources, as with vitamin B12 and possibly zinc (and D3 if you are not getting sun). Otherwise, you should easily be able to supply your nutrients from whole plant foods and sunshine.

Calculate Your Own Nutrient Numbers

Highly Recommended: Go to https://cronometer.com/ and plug in all the foods you eat in a day to make sure you get the nutrients you need.

Important: Use the Settings tab “Profile + Targets” link to adjust your nutrient levels.

Under “Macronutrient Targets:”

1. 1. 1. “Set macro targets using” to Macro Ratios
    2. Set Macro Ratios to:
      - 70 – 80% Carbs
      - 10 – 15% Protein
      - 10 – 15 % Fats (the original settings have a high-fat, paleo/ketogenic bias).
    3. Set “Track carbohydrates as” to Total Carbs

Also: their recommended calcium and omega 6 levels are about double what most plant-based nutrition experts recommend, so don’t worry as long as you hit about 50% on those.
(Calcium needs are much higher for people who eat high-phosphorus acid-forming animal products.)
Iodine is not included, so remember to add your Atlantic seaweeds or an iodine supplement.

Let’s look at each of these nutrition concerns:

Vitamins B-12 and D

Though it is possible to get some vitamin B12 and vitamin D from animal products, many people (even meat, egg, and dairy eaters) are deficient in both of these vitamins. If you don’t spend regular time with your skin exposed to sun, you will probably be deficient in vitamin D. B12, zinc sulfate, and D3 (for those not getting enough sun) are nutrients that I would recommend for almost everyone to take in supplemental form.

The best form of B12 contains both methylcobalamin and adenosylcobalamin, like B12 Blend or Vimergy brand. Take a dropper full once a week of the B12 Blend brand and you’re covered if you are under 65 – even tastes good. If you are deficient, older than 65, or have nervous system issues, you should take a dropper full more often – daily or at least several times a week. Go ahead and give it a try. It is a water soluble vitamin, so any excess will simply be flushed out of your body.

>B12 deficiencies are particularly common in older people who have a harder time absorbing B12 from food. Why take a chance? We need B12 for proper red blood cell formation, neurological function, and DNA synthesis. Lack of B12 causes pernicious anemia as well as fatigue, weakness, permanent nerve damage and tingling extremities. Don’t risk it. Take a supplement!!!

Vitamin D is often deficient in anyone who does not spend regular time in the sun with minimal clothing and below the latitude of San Francisco, CA (no matter what they eat). Lack of vitamin D can cause immune deficiencies and may even contribute to breast cancer. Why take the risk? Get out in the sun every day, or take a D3 supplement along with a little fat (avocado, nuts, seeds) for best absorption. Vitamin A and vitamin K2 (from MK-7 source) are said to help support D3 in the body, but I wouldn’t recommend taking them unless tests show you are deficient.

Also recommended for those who do not efficiently convert Omega 3s to DHA: algae-based DHA. Have your blood tested if you want to make sure you are getting enough. This is especially important for children and pregnant women. However, too much has been shown to increase risk of prostate cancer (same is true for fish oil). Only take it if blood tests show deficiency.

Immune Support: For those who need more support for their immune system add supplemental non-GMO vitamin C (ideally in the form of Vimergy Micro-C, liposomal vitamin C or Solgar EsterC), plus ionic zinc, zinc picolinate, or zinc sulfate. See more under the individual nutrients below. (Name brand supplements are ones that have been recommended by the Medical Medium.)

Vitamin A

Formed from beta carotene in deeply-colored fruits and vegetables, but it can be hard to absorb for some people. When fruits or vegetables are cooked, masticated, and/or consumed with small amounts of fats, your body can create a lot more vitamin A from them. Foods with high zinc content can also help in beta carotene conversion to Vitamin A, or retinol. If deficient, a good quality Spirulina can really boost your vitamin A levels. Vimergy spirulina powder is the best, according to Anthony William.

Vitamin K2

>K2 is a recently discovered vitamin that was previously known as the X Factor. The only known plant sources are natto and sauerkraut, but we can make our own K2 from vitamin K1 which is widely available in green leafy vegetables. K2 seems to help prevent dental decay and plaque, as well as arterial calcification. Most vegans seem to do fine without supplementing, but if you have issues with your teeth, bones, or arteries, you might want to try taking it as a supplement to see if it helps. Studies have even shown that Vitamin K2 can help prevent Type 2 diabetes and increase insulin sensitivity.

Vitamin K2 helps to send calcium into bones and teeth, rather than clogging up arteries and calcifying organs. (MK-7 from fermented chickpeas is the best vegan supplemental form of vitamin K2.) See K2 discussion in the Micronutrients section below.

Protein

Protein is so widely available in whole foods that it is difficult to become deficient. Unless you include fractured and refined foods in your diet, or have some sort of digestive problem, you should easily meet your protein needs on a plant based diet.

Protein is made from amino acids and all whole foods supply adequate amino acids. If you are concerned about protein, you can improve your amino acid balance by including leafy greens, beans or sprouted legumes and whole grains in your daily diet. (See protein page for more information about protein and amino acids.)

Other articles on protein, see The Myth of Complementary Protein and Plant-Based Protein Chart.

Calcium

Here’s an excellent article on calcium by Dr. McDougall — https://www.drmcdougall.com/2007/02/01/when-friends-ask-where-do-you-get-your-calcium/ (The link works. I had to print it that way to keep a pop up from appearing here.)

Here’s another really good article on calcium from Dr. McDougall — https://www.drmcdougall.com/education/nutrition/when-friends-ask-where-do-you-get-your-calcium/

The take away is that you will get plenty of calcium as long as you stick to a whole plant foods diet – especially including mineral rich greens and sea vegetables.

Calcium is almost always less of an issue for people than magnesium. Since so many of our foods are now fortified with calcium, we can even get too much from these supplemental sources. It is much better to get your calcium from whole plant foods, especially collard greens and other veggies from the cabbage familyu. Cows get their calcium from leafy greens, and so can you, so there is no need to eat dairy products. In fact, dairy products contain so much phosphorus, they can actually cause us to lose calcium!

An overabundance of calcium increases the need for magnesium. These two minerals must be kept in balance. If you feel like you need more calcium, eat plenty of dark leafy greens (especially collard greens), along with beans, grains, and a few nuts or seeds, plus Atlantic seaweeds. Avoid calcium fortified foods to insure that you have a good balance of these important nutrients. <

Important: Calcium supplements have been shown to cause arterial plaque. If you do choose to take a calcium supplement, make sure it is plant derived and take a vitamin K2 supplement derived from chickpeas to help deliver the calcium to your bones and teeth – rather than calcifying your arteries!

Eating calcium-rich foods with acids like citrus juice or tomatoes helps absorption. In fact, oranges are an excellent source of calcium. It is also important to have adequate Vitamin D to utilize calcium, as well as vitamins A and K. Caffeine, salt, and excess phosphorus can cause calcium loss. (See best sources of calcium below.)

Iron

Widely available in leafy greens, beans, lentils, whole grains, organic blackstrap molasses and fruit. Iron is a bit harder to absorb from plant sources, but that doesn’t mean you won’t get enough. The good news is that you never have to worry about getting too much iron from plants, like you can from meats.

For best absorption, combine iron-rich foods with foods high in vitamin C, acids (lemon, lime, grapefruit), and/or fermented foods like sauerkraut. If deficient, a good quality Spirulina can really boost your iron levels. Vimergy spirulina powder is the best, according to Anthony William.

Some people do not absorb iron from plant sources very well, so it is a good idea to check your iron levels occasionally and supplement accordingly if your level is low. This is especially important for women in their childbearing years.

Zinc

Available in beans, nuts, seeds and gluten-free oatmeal, and especially pumpkin seeds, but only if grown in zinc-rich soils. Best absorbed from foods that have been cooked – also when eaten with fermented foods. It is a good idea to soak and drain beans and grains, then cook in a fresh pot of water to help to remove the phytates that can interfere with zinc absorption. If your zinc levels are low, or you find that you are catching whatever bug is going around, or your fingernails have spots or ridges, take a zinc supplement to support your immune system. Our soils now have less zinc than ever before, so even foods once high in zinc may no longer be reliable sources. I recommend taking a supplement for most people.

Essential fatty acids – Omega 3 & Omega 6

Only two kinds of fat, known as fatty acids, are essential for health, Omega 3 and Omega 6. Though Omega 3 is found in cold water ocean fish (hence the fish oil craze), fish oil is not a safe source. It is heavily contaminated with pollutants from the ocean. However, there are good vegan sources in leafy greens, ground flaxseed, hemp seed, walnuts and ground chia seeds. It may also be helpful to take an EPA, DHA supplement from algae if your DHA levels test low.

Omega 6 is widely available in all nuts, grains, and seeds and their oils, so it is unlikely that deficiency would occur unless you are on a fat free diet.

More plant sources of Omega 3 fatty acids.

Where to Find Nutrients in Whole Plant Foods – Macro Nutrients

Carbohydrates, AKA Carbs –

70 – 80% of Your Calories

All fruits, starchy vegetables, grains, and beans provide this important fuel for energy, brain function, and building muscles. Complex, unrefined carbs should be the most abundant macronutrient in your diet, along with the fiber naturally contained in these foods.

Protein – 10 – 15% of Your Calories

Protein is made from the amino acids (see Protein page for more information) found in all whole foods. Eating a variety of leafy greens, beans, grains, seeds, nuts, and fruits will provide the all the amino acids you need. Raw foods provide more amino acids than cooked foods, because some amino acids may be destroyed by heat.

If you eat a variety of whole plant foods, you should easily get all the protein you need. I wouldn’t even worry about it!

If you want to build more muscle, focus on leafy greens, celery juice, and whole food sources of glucose (fruits, starchy vegetables and gluten free grains). Look at what elephants, gorillas, and other large, strong animals eat to get so strong – mostly greens and fruits.

Fats – 10 – 15% of Your Calories

Omega 3 and Omega 6, from linoleic and alpha-linolenic acids, are the only fats we need to stay healthy. That is why they are called essential fatty acids. Ideally, they will be in a 1 to 3 balance (i.e. one part omega-3 to 3 parts omega-6). That is pretty easy to do on a whole plant foods diet, but most people get far more Omega 6 from vegetable oils, seeds, grains, and nuts. Just one Tablespoon of shelled hemp seeds along with 2 Tablespoons of sunflower seeds will provide all the Omega 3 and 6 fatty acids you need in a day, plus you will get a healthy dose of vitamin E from the sunflower seeds.

It is important to get Omega fatty acids from raw foods like salad greens, ground flaxseed, hemp seeds, sunflower seeds, sesame seeds, pumpkin seeds, and/or ground chia seeds, and to keep the two essential fats in balance.Adding a little coconut or coconut butter can help your body convert Omega 3 to EPA and DHA.

If you are concerned about your Omega balance or EPA and DHA levels, you can get them tested here – https://carlsonlabs.com/omega-3-test-kit/

Healthy sources of other essential and non-essential fats are avocado, olives, nuts, and seeds.

Since fat is such a popular and important subject these days, I have devoted a whole page to it. For more information see Good Fats – Bad Fats.

Fiber

You may not think of fiber as a nutrient, but it is essential food for your healthy gut bacteria.

Fiber is only found in plant foods. All whole plant foods contain plenty of fiber. As long as you stick to a whole foods plant-based diet, you will get all the fiber you need. Beans, vegetables, berries, and whole grains are the best sources.

Animal products are completely lacking in fiber, which may be the main reason they have not been shown to support long-term health as well as plant foods.

Micronutrients in Whole Plant Foods – Vitamins

Organic fresh fruits, vegetables, grains, beans, nuts, seeds, and sprouts contain more vitamins than you could ever need, unless you are already deficient. In cases of deficiency, I highly recommend eating a good quality Spirulina, barley grass juice powder, fresh sprouts (avoid commercial alfalfa sprouts because they tend to contain molds), deeply colored vegetables, raw fruits – and maybe an organic food-based multi-vitamin supplement like MaryRuth’s for really picky kids who don’t eat much variety.

The only vitamins not found in plant foods are vitamin B-12, which is created by bacteria that we usually wash off our foods, and vitamin D, which is created by exposing skin to sunlight. Though B-12 is contained in animal products (because animals don’t wash their food), it is not easily absorbed, and even people who eat a lot of meat, eggs, and dairy can be severely deficient.

B-12 is the only vitamin supplement that I strongly recommend to absolutely everyone, because a deficiency can be so debilitating. There is no danger of overdose from taking more than you need. It is a water soluble vitamin that will be flushed out of your body if not needed. So give yourself the benefit of the doubt and take a supplement. Many people should also be taking a vitamin D3 supplement, since few of us spend enough time with our skin exposed to the sun to create adequate levels.

Sources of Individual Vitamins in Plant Based Nutrition

Vitamin A

Vitamin A is made from the beta-carotene in all dark leafy greens, carrots, yams, and other deeply colored fruits and vegetables – best absorbed when cooked, or blended, and eaten with a small amount of fat.

B Complex Vitamins

Vitamin B complex is abundant in many vegetables, all seeds, grains, beans, and especially in their sprouts. The one exception is B-12 – see list below.

Note: B vitamins are quickly used up when you are under stress, or if you take birth control pills. If you feel grumpy, depressed, or irritable, you may just need more B vitamins. An organic, food-based B complex supplement can really help. Because B vitamins are water soluble, you don’t have to worry about taking too much as long as you stick to recommended amounts. Any excess will just be flushed out in your urine. Be sure to take the whole B complex, rather than individual B vitamins, unless advised by a nutrition professional (not just a family doctor, since most doctors have very little nutrition education, if any). The B vitamins all work together and need to stay in balance.

Here are some of the best sources of individual B vitamins. Remember, B vitamins are part of a complex, so you will never find them separately in whole foods. Where there is one B vitamin, you also will find the others. Here are some of the best sources of each B vitamin:

Thiamin, B-1 – brown rice, sunflower seeds, yams, whole grains, oatmeal, beans, nuts, watermelon
Riboflavin, B-2 – collard greens, beans, brown rice, whole grains, spinach, broccoli, mushrooms
<Niacin, B-3 – beans, collard greens, beets, mushrooms, brown rice, green vegetables, yams, potatoes, tomatoes, broccoli
Choline, B-4 – chickpeas, lentils, broccoli, brussels sprouts, quinoa, oatmeal, bananas, oranges
<Pantothenic Acid, B-5 – whole grains, legumes, mushrooms, peanuts, avocados, sunflower seeds, bananas, oranges, collard greens, potato, broccoli, brown rice, yams<
<Pyridoxine, B-6 – yams, bananas, collard greens, whole grains, peanuts, nuts, beans, watermelon
Biotin, B-7 (AKA Vitamin H) – sunflower seeds, sprouted seeds, oatmeal, whole grains, almonds, carrots, peanuts, legumes, mushrooms, avocado, bananas, nuts, berries, cauliflower
<Inositol, B-8 – oranges, grapefruit, cantaloupe, peaches, pears, whole grains, legumes, sprouts, nuts and seeds
Folic Acid, B-9 – dark leafy greens, legumes, lentils, oranges, whole grains, asparagus, spinach, romaine lettuce, celery juice, yams, sunflower seeds
PABA, B-10 – mushrooms, avocados, sunflower seeds, sweet potatoes, lentils
Vitamin B-11 (Pteryl-hepta-glutamic acid) is a form of Vitamin B9 (Folic acid) – green leafy vegetables
Cobalamin, B-12 – must be supplied by a supplement – B12 Blend or Vimergy are the ones I recommend. Important Note – even meat eaters are often deficient in B-12, especially as they get older. Ideally, everyone should take a B-12 supplement. Deficiency can cause very serious health problems! Don’t worry about getting an overdose. B-12 is a water-soluble vitamin and any excess will simply be washed out of your system.

When taking a B-12 supplement, hold it in your mouth, ideally under your tongue, for as long as you can. B-12 can best be absorbed directly through the sublingual (under the tongue) method. The best form contains both methylcobalamin and adenosylcobalamin (like B12 Blend or Vimergy brand). I’m repeating myself for a reason – this is important and I don’t want you to miss it.

Dr. Greger recommends at least 2,500 mcg of B-12 once per week or 250mcg daily. If you are over the age of 65 the recommendation is to take at least 1,000 mcg every day (or you could take 2,500 every two or three days – that is a dropper-full of B12 Blend brand).

At one time, we ate most of our produce directly from our farms or gardens without washing off all the beneficial organisms responsible for creating B-12 in our gut. Now that we have modern sanitation in our food production, we are less likely to pick up salmonella or E. coli, but that also means we need another source of vitamin B-12. Please DO Take a B-12 supplement at Least Once a Week!!!

Vitamin C

Abundant in all raw fruits and vegetables, and particularly high in raw sprouts. Try to eat some raw fruits or vegetables several times a day. If you are under the weather or fighting off a bug, you may need extra Vitamin C. Vimergy Micro-C or Liposomal Vitamin C are the most potent and have been recommended by the Medical Medium.

Vitamin D

Supplied by exposing skin to sunshine. According to statistics, most people are deficient in this vitamin. I highly recommend that you supplement with vitamin D-3, unless you spend time outdoors south of the latitude of San Francisco, CA, in the northern hemisphere. Most D-3 supplements are made from lanolin from the wool of sheep. If you prefer a vegan source try MaryRuth Organics, Gummy Vegan D-3. They are yummy!

Note – If taking a vitamin D supplement, taking an equal amount of units of vitamin A, plus a K-2 supplement at the recommended dose on the bottle can help with assimilation – though I wouldn’t recommend adding them unless you are deficient in Vitamin D. Vitamin D is best absorbed when eaten with a meal containing fat, like avocado, nuts, or seeds.

Vitamin E

Vitamin E is highest in sunflower seeds, collard greens, yams and other seeds (i.e. nuts, sesame, hemp, grains, beans – especially at some stages of sprouting). I find that unless I include a couple tablespoons of sunflower seeds per day, my vitamin E levels don’t reach 100% of the RDA. (Make sure sunflower seeds are very fresh and keep them refrigerated – they get rancid quickly). I love Go Raw brand sprouted sunflower seeds, but again, make sure they are fresh before you leave the store. Sunflower seeds are very high in Omega 6 fatty acids, so be sure to include a little Omega 3 from hemp seeds, flax, or chia to keep these fats in balance.

Vitamin F

Vitamin F is fat. See Fat above. Also Good Fats – Bad Fats

Vitamin K

Vitamin K1 – Found in green leafy vegetables: spinach, turnip greens, kale, parsley, brussels sprouts, broccoli, cauliflower, cabbage, lettuce, green tea, tomatoes. Vitamin K is best absorbed from foods that have been blended, juiced, cooked, or fermented, and when eaten with fats. K1 is important for blood clotting.

Vitamin K2 – Also known as the X Factor (so named by Weston Price). K2 is important for dental and bone health. It can also help to reduce calcification of arteries and the pineal gland. There are only two known vegan food sources of K2: natto (a fermented soy product) and sauerkraut.

Apparently, bacteria in our intestines can convert Vitamin K1 into Vitamin K2 and this happens more efficiently in vegans. As with vitamin B12, which can also be created by gut bacteria, most of us do not have the perfectly healthy collection of gut bacteria that our ancestors once had.

If you don’t regularly eat natto (which is pretty disgusting) or sauerkraut, you might want to take a vitamin K2 supplement if you have dental issues, osteoporosis, or arterial plaque. The best vitamin K2 supplements are formulated with MK-7 extracted from fermented chickpeas (Whole Foods brand makes one). I would avoid brands made from soy. MK-4 K2 supplements are synthetic, so not recommended.

If you take a calcium supplement, K2 can help prevent calcification of arteries and joints, and send the calcium to teeth and bones where you want it. In general, I don’t recommend taking calcium supplements. It is much better to get your calcium from foods like collard greens.

Here’s a good article on why we need Vitamin K.

Sources of Minerals in Plant Based Nutrition

Atlantic seaweeds are an excellent source of minerals. According to Anthony William, you don’t have to worry about toxins from Atlantic ocean seaweeds. Seaweeds only absorb and remove toxins from your body and do not release them. Even so, he recommends avoiding those from the Pacific Ocean since they have been affected by radiation from the Fukushima disaster.

Note: According to Dr. Greger, Hijiki seaweed can be heavily contaminated with arsenic, so should be avoided. Also, kelp can be too high in iodine, so should also be avoided except in very small amounts.

All the Minerals You Need

Eating a variety of whole, organic, plant foods provides all the minerals you need, but pay special attention to getting enough magnesium and calcium. Here are some recommended sources for specific minerals:

Calcium – Make friends with collard greens! Collards are by far the best vegan source of calcium. Include other dark green leafy vegetables, beans, sesame tahini, oranges, almonds, flax seeds – best absorbed when eaten with acidic foods (i.e. dark leafy greens with lemon juice or tomatoes). Dr. Greger recommends 600mg of calcium a day from plant foods. This is lower than government recommendations, because we absorb a lot more calcium from plant foods than we do from animal foods. Nice, right?
Chromium – whole grains, nuts, broccoli, apples, peanuts, spinach, mushrooms
Copper – nuts and seeds, whole grains, dried beans, mushrooms
Iron – Collard greens also have a lot of iron. Other good sources are dark green leafy vegetables, seaweeds, beans, yams, nuts, seeds, prunes and prune juice, whole grains – best absorbed when eaten with acids, fermented foods, and/or foods high in vitamin C
Iodine – iodine-rich seaweeds, kelp (in very small amounts), vegetables grown in iodine-rich soil
<Magnesium – green leafy vegetables, brown rice (look for organic rice from California or outside the USA to avoid the high arsenic levels from rice grown in the Southern US states), spinach, beans, almonds, figs, broccoli, oatmeal, whole grains, bananas, peanuts, dark chocolate
Manganese – whole grains, oatmeal, nuts, seeds, spinach, kale, black beans, almonds, avocados, pineapples, strawberries, brown rice (make sure it is organic and ideally from California or other low-arsenic farmland)
<Molybdenum – beans, grains, spinach, strawberries
<Phosphorus – beans, grains, nuts, seeds, peanuts, brown rice, avocados, spinach, most vegetables
Potassium – raisins, spinach, potatoes, sweet potatoes, winter squash, cauliflower, avocados, kiwifruit, tomatoes, oranges, grapefruit, strawberries, melons, apricots, bananas
Selenium – brazil nuts (no more than 4 a day or you can get too much selenium and methionine), some mushrooms (crimini & shiitake), whole grains, seeds (especially chia, sunflower, sesame & flax), asparagus, brown rice, mustard seeds
Silica – bananas, raisins, green beans, carrots, brown rice, oat straw, horsetail tea
Zinc – (depending on where they are grown): beans, pumpkin seeds, whole grains, nuts, sunflower seeds, beets and beet greens, cooked dark leafy greens, cooked onions, Brazil nuts, cashews, peanuts, black-eyed peas, oats, peas, chick peas, and lentils – best absorbed when cooked, or eaten with fermented foods (many soils are now deficient, so taking a zinc supplement is recommended, especially if you need to boost your immune system)

Antioxidants in Plant Foods

Antioxidants inhibit oxidation in the body and slow down damage caused by oxygen, peroxides, or free radicals from pollutants and normal metabolic functions. They can help to protect and repair damaged DNA, chelate toxic metals to prevent them from causing harm, stimulate genes and natural defenses, and even battle cancer cells.

Aside from the vitamin and mineral antioxidants covered above (Vitamin C, vitamin E, beta-carotene, selenium, zinc), there are several other plant based antioxidants you may want to include in your diet.

Glutathione – is an anti-aging antioxidant compound containing three amino acids, glutamate, cysteine and glycine. Found in asparagus, potatoes, peppers, carrots, onion, broccoli, avocados, squash, spinach, garlic, tomatoes, grapefruit, apples, oranges, peaches, bananas, and melon.

Quercetin is an antioxidant and anti-inflammatory flavonoid found in fruits and vegetables, especially apples, onions, peppers, berries, leafy greens, citrus fruits, grapes, and cocoa.

Flavonoids are important for cardiovascular health and may help to prevent cancer and chronic conditions such as osteoporosis and diabetes. Found in most fruits and vegetables, particularly berries, tree fruits, nuts, beans, onions, celery, artichokes, tomatoes, peppers, eggplants.

Alpha-Lipoic Acid is one of the few antioxidants that can cross the blood-brain barrier. Helps to prevent diabetes and high blood pressure. Promotes eye health, skin health, and muscle growth. Best plant sources are spinach, broccoli, tomato, green peas, brussels sprouts.

CoQ10 (ubiquinol) helps to create energy in the body and tends to decline with age. It can be formed when skin is exposed to sunlight after eating leafy greens. Other plant sources are parsley, broccoli, sweet potato, avocado, strawberry, grapefruit, apple, nuts, seeds, fruits, vegetables.

Lutine helps protect eyes, skin, arteries, heart and immune system. Found in kale, orange squashes, collards, spinach, chard, green peas, arugula, sweet potatoes, and carrots.

Lycopene can help to protect your body from from pesticide damage. It is especially protective of the eyes, liver, bones, and brain. Lycopene can be found in tomatoes (especially when cooked), papaya, asparagus, red cabbage, watermelon, pink grapefruit, mango, guava, carrots.

Resveritol is found in dark berries such as lingonberries, blueberries (especially wild blueberries), mulberries and bilberries, red grapes, raw cacao.

Astaxanthin helps protect the eyes from blue light and may also benefit the heart, and brain. Best plant sources are supplements made from plankton as in the supplement OmegaAstin (which also includes DHA).

You may also be interested in the ORAC antioxidant scores of various foods.

ORAC is an abbreviation for Oxygen Radical Absorbance Capacity, developed by the National Institutes of Health in Baltimore. It measures antioxidant capacity of foods in test tubes, so they may not accurately reflect the value of these foods in the body. However, we can get a good idea of how these foods might function as antioxidants in the diet. Herbs and spices are particularly high on the ORAC scale.

You can find a list of relative ORAC values at https://superfoodly.com

Now Let’s Take a Look at Recommended Vegan Nutritional Supplements

If you prefer a video presentation, this is a great overview of plant based nutrition:

You may also want to visit:

http://thevegantruth.blogspot.com.au/2014/06/what-every-vegan-needs-to-know-about.html – for an excellent overview of vegan nutritional needs and how to meet them

http://veganhealth.org for more information on plant based nutrition.

https://selfhacked.com/blog/the-truth-about-igf-1-top-10-benefits-and-potential-drawbacks/ – Weight control information

Need a Plant Based Doctor?

If you are seriously ill, or you just want to get your blood tested by someone who knows what to look for, check out this list of doctors. They understand plant based nutrition, so they are more likely to find a way to help you heal – https://www.plantbaseddoctors.org/find