Here is your complete cheat sheet for vegan sources of vitamins and what they are good for.
Vitamin A
- Benefits: For healthy vision, skin health, stronger bones and teeth and reproduction
- Good Food Sources: Carrots, Sweet Potato, Pumpkin, Spinach, Squash, Mango, Turnip Greens
- Daily Recommended Amount: Men: 900 mcg (3,000 IU) and Women: 700 mcg (2,333 IU)
Did you know? Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones.
Vitamin B1 (Thiamin)
- Benefits: Helps convert food into energy and is critical for the nerve function
- Good Food Sources: Soy, Watermelon, Tomato, Spinach, Brown Rice, Squash
- Daily Recommended Amount: Men: 1.2 mg, and Women: 1.1 mg
Vitamin B2 (Riboflavin)
- Benefits: Helps convert food into energy and is essential for healthy nervous system
- Good Food Sources: Whole Grains, Almonds, Spinach, Mushrooms
- Daily Recommended Amount: Men: 1.3 mg, and Women: 1.1 mg
Vitamin B3 (Niacin)
- Benefits: Helps convert food into energy and is essential for healthy nervous system
- Good Food Sources: Avocado, Peanuts, Tomato, Spinach, Potatoes
- Daily Recommended Amount: Men: 16 mg, and Women: 14 mg
Vitamin B5 (Pantothenic Acid)
- Benefits: Helps your body obtain energy from food and is also involved in hormone and cholesterol production
- Good Food Sources: Avocado, Broccoli, Mushrooms, Tomato
- Daily Recommended Amount: 5 mg
Vitamin B6 (Pyridoxine)
- Benefits: Helps make red blood cells and improves sleep, appetite and mood
- Good Food Sources: Tofu, Banana, Watermelon, Legumes, Banana
- Daily Recommended Amount: 1.3 mg
Vitamin B7 (Biotin)
- Benefits: Helps convert food to energy and break down glucose
- Good Food Sources: Whole Grains, Almonds, Soy Beans
- Daily Recommended Amount: 30 mcg
Vitamin B9 (Folate, Folic Acid)
- Benefits: Vital for new cell creation and DNA synthesis
- Good Food Sources: Legumes, Spinach, Chickpeas, Tomatoes, Asparagus, Turnip Greens, Broccoli, Orange Juice
- Daily Recommended Amount: 400 mcg
Vitamin B12
- Benefits: Breaks down fatty acids and amino acids, helps make red blood cells
- Good Food Sources: Supplements
- Daily Recommended Amount: 2.4 mcg
Vitamin C
- Benefits: Acts as an antioxidant, helps make new cells and improves immune system
- Good Food Sources: Pepper, Broccoli, Tomato, Spinach, Potatoes, Strawberries, Brussels Sprouts
- Daily Recommended Amount: Men: 90 mg, and Women: 75 mg
Vitamin D
- Benefits: Strengthens and helps form bones and teeth via calcium and phosphorus
- Good Food Sources: Sunlight, Supplements
- Daily Recommended Amount: 15 mcg (600 IU)
Vitamin E
- Benefits: Acts as an antioxidant, helps stabilise cell membranes
- Good Food Sources: Avocado, Tofu, Seeds, Nuts
- Daily Recommended Amount: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)
Vitamin K
- Benefits: Essential for blood clotting and helping to regulate blood calcium
- Good Food Sources: Broccoli, Brussels Sprouts, Leafy Greens, Kale, Cabbage, Collards
- Daily Recommended Amount: Men: 120 mcg, and Women: 90 mcg
Essential Supplements for Vegans
As seen above, B12 and vitamin D are two sources with essential health benefits unable to absorbed in foods. Therefore, as a vegan you should be taking B12 and D supplements in the recommended amounts of 15 mcg (600 IU) vitamin D, and 2.4 mcg B12 daily.
You can also read more about Vitamin B12 here.