Make Sure To Get Your Vitamins

Vitamins are an important part of a healthy lifestyle.  Here are some major vitamins and minerals, why they’re important, and which (vegetarian) foods contain them.  

Calcium strengthens bones and teeth, reduces risk of colon cancer, decreases chance of bone loss, aids the nervous system, and alleviates insomnia.  Found in almonds, soybeans, seeds, Brazil nuts, kale, collard greens, molasses, and kelp (seaweed).

Iron aids growth, prevents fatigue and anemia, promotes resistance to disease, and enhances good skin tone.  Found in nuts, pumpkin seeds, lentils, beans, whole grains, oatmeal, asparagus, molasses, broccoli, spinach, bok choy, swiss chard, peas, green beans, and sea veggies. 

Folic Acid promotes healthy skin, protects against parasites and food poisoning, fights against birth defects, and helps ward off anemia.  Eat leafy green veggies, carrots, fruit, cantaloupe, artichokes, avocados, apricots, beans, lentils, soybeans, garbanzos, barley, and whole wheat.

Omega-3 fatty acids fight heart disease, lower bad cholesterol levels, reduce the risk of breast cancer, lessen the likelihood of blood clots, help with rheumatoid arthritis, and keep skin, hair, and nails healthy.  Found in flaxseeds, walnuts, pumpkin seeds, hempseed oil, and other seeds and their unrefined oils.

Omega-6 fatty acids combat PMS symptoms, ward off eczema, acne, and psoriasis, and help with endometriosis and rheumatoid arthritis.  Found in flaxseed oil, evening primrose oil, black current seed oil, and borage oil. 

Magnesium fights depression, helps burn fat, boosts energy, prevents heart attacks, maintains good cholesterol levels, combats PMS symptoms, aids indigestion, helps prevent premature labor, and keeps teeth strong and healthy.  Nuts, seeds, green veggies, sunflower seeds, soybeans, kelp, and molasses are all good sources of magnesium.

Potassium reduces blood pressure, increases clearer thinking by helping send oxygen to the brain, and helps the body dispose of waste.  Found in bananas, cantaloupe, citrus fruits, tomatoes, watercress, green leafy vegetables, sunflower seeds, lentils, avocados, potatoes, and whole grains.

B Vitamins improve mental attitude, aid in digestion, help migraine headaches, provide healthy skin, act as natural diuretics, increase energy, improve concentration and memory, strengthen immunity, and are helpful to the nervous system.  Eat whole wheat, wheat germ, oatmeal, bran, whole grains, brown rice, nuts, seeds, lentils, beans, soybeans, dates, figs, bananas, and vegetables.

Vitamin C accelerates healing, prevents colds, lowers blood pressure, protects against cancer, and helps decrease bad cholesterol. Also forms collagen.  Sources are broccoli, cabbage, brussel sprouts, collard greens, green peppers, spinach, watercress, potatoes, grapefruits, papayas, and oranges.

Vitamin D helps build strong bones and teeth.  Helps assimilate vitamin A, and prevents colds when teamed up with vitamins A and C.  To obtain vitamin D all you need to do is get direct sun exposure on your skin.  (Fifteen minutes a day is recommended).

Vitamin E keeps you looking youthful, inhibits cancer cell growth, prevents blood clots, fights fatigue, lowers blood pressure, decreases the risk of Alzheimer’s disease, and accelerates the healing of burns.  Found in wheat germ, whole grain cereals, nuts, whole wheat, sunflower seeds, leafy greens, and vegetable oils.

Zinc helps with infertility issues and brain function, maintains the body’s acid/alkaline balance, aids in collagen formation, and helps form insulin.  Found in wheat germ, whole grains, sesame seeds, pumpkin seeds, and soybeans.  

We can get almost all the nutrients we need from food sources.  Vitamin B-12 however, is only found in animal products, so most veg*ns take B-12 supplements.  Sublingual liquid B vitamins with folic acid are more quickly and easily absorbed than pills.  If you are worried you aren’t getting sufficient vitamins in your diet and want to take supplements, you should consult your physician.