Vitamins and Minerals
Since we are a vegan blog, the following information refers to plant-based sources of nutrients. We would also like to show you that with a conscious vegan diet you are very well supplied with everything our body needs for its work and well-being.
Vitamins
Beta-Carotene / Vitamin A
Vitamin A, which is also known as retinol, is essential in our body for growth, cell formation, reproduction, strengthening the immune system and vision. It is also an antioxidant. Antioxidants scavenge dangerous free radicals, protecting our cells and therefore our entire body from disease. There are two sources of vitamin A¹: First, many plants contain beta-carotenes, which our bodies can then use to make vitamin A. Then there is also preformed vitamin A, which is mainly found in animal products. The animals then ate plants and converted the beta-carotene contained there into vitamin A. Vitamin A is then contained in the meat and milk of the animals. Since we're a vegan blog, you'll find plenty of beta-carotenes in our recipes, but no preformed vitamin A. You don't need to worry that you're not getting enough vitamin A with a vegan diet. Science was able to refute this accusation². With a balanced plant-based diet, like the one Clean & Yummy proposes, you easily contain large amounts of beta-carotenes. Incidentally, it is also interesting that an excess of beta-carotenes is harmless, but an excess of vitamin A is harmful and must be avoided³. Good plant-based sources of vitamin A are intensely colored vegetables such as carrots, pumpkins and beetroot. Yellow and orange non-citrus fruits are also high in beta-carotene. Examples include mangoes, apricots and papayas. In addition, green leafy vegetables such as spinach, arugula and salads are high in this important vitamin. The younger the leaves, the more vitamin power they contain. According to the DGE (German Society for Nutrition), the daily adequate intake of beta-carotenes is 8400 μg for women and 10200 μg for men⁴.
Our top 10 Beta-Carotene ingredients
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Vitamin B6
Vitamin B6 is required for some enzymatic processes in the body. It also plays an important role in the metabolism of amino acids, hemoglobin formation, and the nervous and immune systems. It also counteracts cardiovascular diseases.
Vitamin B6 is found in almost all foods. Wholemeal products, potatoes, chickpeas and lentils have particularly high values. But green vegetables such as cabbage, beans, lettuce and spinach are also rich in vitamin B6. Examples of fruits with a good vitamin B6 content are avocados, honeydew melons, mangoes, figs and pineapples.
Losses of the vitamin can occur during preparation and storage due to heat and direct sunlight. Vitamin B6 is a water-soluble vitamin, so the cooking water should never be thrown away.
For men and women between 31 and 50 years old the daily adequate intake of vitamin B6 is 1.3 mg. For men older than 51 years old the daily need is 1.7 mg and 1.5 mg for women⁵.
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Vitamin C
Vitamin C is an essential nutrient for our health. It primarily has a protective function: it is an important antioxidant and protects our cells from damage caused by free radicals. It can also inhibit the formation of carcinogenic nitrosamines. Vitamin C is also involved in a variety of processes in the body: It plays a major role in metabolism, in the development of connective tissue, bones and tender meat. It has a positive effect on wound healing and is involved in the formation of various messenger substances and hormones.
Citrus fruits are particularly rich in vitamin C. But other types of fruit such as melons, cherries, kiwis, mangoes, papayas, strawberries and tomatoes also contain a lot of vitamin C. Many types of vegetables, such as cabbage, broccoli, sprouts, cauliflower, kale, red and green peppers, peas and potatoes have a large amount of vitamin C to offer.
Vitamin C is water soluble, so care should be taken when cooking. Only use as much water as you need, because if you throw away the cooking water, you throw away the vitamin C with it.
Women should include in their diet foods that provide them daily 75 mg of vitamin C. Men should target for 90 mg of vitamin C to reach a daily adequate supply⁵.
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Vitamin E
Vitamin E has a strong antioxidant effect in the body. It acts as a protective system for various cells: it protects the cell membranes from damage and stabilizes them. It is also important for the immune system and appears to have an anti-inflammatory effect. It also plays a role in blood collection. It also has a positive effect on skin and hair.
Good sources of vitamin E are vegetable oils, such as olive oil or linseed oil. Vegetables such as salsify, savoy cabbage, paprika and asparagus are particularly noteworthy in this context. Walnuts, hazelnuts and Brazil nuts also contain vitamin E. Oatmeal also provides the important vitamin.
Vitamin E is sensitive to repeated heating, light and oxygen - losses during preparation and storage are therefore possible.
To secure the recommended daily supply, both men and women should include in their diets meals that provide them with 15 mg of vitamin E during the day⁵.
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Vitamin K
Vitamin K is particularly important in the formation of blood clotting factors. It also plays a role in bone metabolism.
Green leafy vegetables such as spinach, salads and many more contain the most vitamin K. Green cabbages such as kale, Brussels sprouts and broccoli are also rich in vitamin K. Fresh herbs, seaweed and vegetable oils such as olive oil are also good sources.
Foods rich in vitamin K are sensitive to light and should preferably be stored in the dark.
A healthy diet should include meals that provide 120 µg of vitamin K for men and 90 µg for women⁵.
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Niacin
Niacin used to be called vitamin B3. It is needed in the body because it is a component of many important coenzymes. These are decisive for the build-up and breakdown of carbohydrates, fats and proteins as well as for the energy metabolism. Niacin plays an important role in cell division and can even repair the DNA of a damaged cell. It also contributes to a healthy immune system.
Vegetable niacin suppliers are whole grain products, legumes, cashews and peanuts, dates and other dried fruits and mushrooms.
Vitamin B3 is a robust vitamin that is relatively insensitive to heat, light and prolonged storage.
In order to supply our body with the required amount of niacin, it is recommended that women include 14 mg of niacin in their alimentation. For men the daily need is 16 mg⁵.
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Riboflavin
Riboflavin is also known as vitamin B2. As a component of coenzymes, it is involved in many metabolic reactions, e.g. respiration, the metabolism of fat and amino acids and other vitamins. Vitamin B2 is also relevant for normal cell function, growth and development in children and adolescents.
Important vitamin B2 is found in whole grain cereal products, quinoa and legumes. The vitamin B2 content can be increased by sprouting cereals. Nuts and oil seeds are another source of vitamin B2: Almonds have the highest content, pine nuts, pumpkin seeds, cashew nuts and hazelnuts also have a good vitamin B2 value. Mushrooms and broccoli are also good sources of vitamin B2.
Vitamin B2 is easily destroyed by light, but is relatively heat-resistant. Like all B vitamins, however, it is water-soluble, so the resulting cooking water should remain in the pot and be eaten.
To support the vital functions requiring riboflavin, it is recommended to include foods in our diet that provide 1.3 mg and 1.1 mg of vitamin B2 daily for men and women respectively⁵.
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Thiamine
Thiamine, also known as vitamin B1, is of great importance for the energy metabolism because it is involved in the energy conversion from carbohydrates. It also works on the amino acid metabolism (proteins) and has a positive effect on nerve and heart muscle tissue. It is also essential during the growth phase of children.
It is sensitive to heat and oxygen, which can easily destroy it. The B vitamins are water-soluble, so it is essential to use the cooking water, e.g. as part of the sauce.
It is recommended that women include in their diet food containing 1.1 mg of vitamin B1 per day. For men the daily need is of 1.2 mg⁵.
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Vitamin B12
Vitamin B12 is involved in various metabolic processes in the body. On the one hand, it helps to break down fatty acids, on the other hand, it is involved in the metabolism of folate and is therefore important for blood formation.
Vitamin B12 is only found in animal foods. Therefore, it should be supplemented in a vegan diet. You can have a look at our recommendations here.
Minerals
Iron
Iron is involved in many processes in the human body, including oxygen transport and storage of oxygen in the muscles. Iron is also important for blood formation because it constitutes a component of the red blood pigment (hemoglobin). It is also required for the functionality of various enzymes and metabolic processes. Children need iron for brain development.
Seeds such as fennel seeds, pumpkin seeds or sesame contain high amounts of iron. Nuts are also very good suppliers of iron. Among grains, oatmeal contain the highest amounts, but quinoa and millet are also rich in iron. Legumes, asparagus, green leafy vegetables and fresh herbs complement the iron requirement.
To help our body with its vital functions we need to include in our meals enough iron, meaning 18 mg for women and 8 mg for men daily, both for ages between 19 and 50 years. For both men and women, who are 51 years and older, it is recommended to consume 8 mg of iron daily⁵.
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Calcium
Calcium is quantitatively the most important mineral in the body. It is of central importance for the strength of bones (bone density) and teeth. Our bone system is the largest calcium store in the body. In addition, calcium is required for the transmission of stimuli in muscles and nerves as well as for intracellular (located within a cell) signal transmission.
Furthermore, it stabilizes the cell membranes and is also involved in blood clotting.
Vegetables such as Chinese cabbage, kale, broccoli, collards, turmeric, garlic and fresh herbs contain plant-based calcium. It's also found in mustard seeds, almonds, sesame paste (tahini), dried figs, and chia seeds. Calcium is also present in carob powder.
A diet, that provides men between the ages of 31 and 70 and women between 31 and 50 years with 1000 mg per day, is considered ideal. For women 51 years and older the recommended daily value is 1200 mg, the same amount applies to men over than 71 years of age⁵.
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Magnesium
Magnesium fulfills a variety of functions in the human body. It plays an important role in the energy metabolism for the activation of numerous enzymes. It is also involved in the transmission of stimuli from nerves to muscles and in muscle contraction. It is also of crucial importance for the mineralization of the bones.
Vegetable magnesium can be found in whole grain products such as oats, rice and millet, but also in legumes. Nuts, seeds and kernels are full of magnesium. But fruits such as bananas, avocados and berries also contain a relatively large amount of magnesium per 100g.
The recommended daily supply of magnesium should be 320 mg for women and 420 mg for men⁵.
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Copper
Copper performs several important tasks in the body. It is necessary for the absorption of iron. It is also required for the formation of melanin, which has an immune-stimulating and anti-inflammatory effect. Copper is an antioxidant and protects cells from free radicals. Furthermore, copper contributes to the transport of electrons and thus to the generation of energy. However, the trace element is also involved in the formation of collagen and elastin in the connective tissue and also contributes to the protection of nerve cells. Finally, it is also important for bones, skin and hair.
Nuts and oil seeds in particular contain a lot of copper. The best performers are sesame and cashew nuts. Legumes and whole grains like millet and oats also provide plenty of copper. The rosehip provides a particularly large amount of copper, but avocados and artichokes also have good copper levels. Many other fruits and vegetables have moderate quantities of copper.
As copper plays an important role in vital functions, we should provide or bodies through our diets enough levels of this mineral, meaning 900 µg per day⁵.
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Manganese
Manganese is involved in many important processes in the body: It is primarily used to build connective tissue and healthy, strong bones. Manganese activates a number of enzymes that, for example, act as antioxidants, contribute to the utilization of vitamin B1 and are required for the formation of glucose. Manganese is also involved in the production of melanin (pigment) and dopamine (a happy neurotransmitter).
Manganese is mainly found in plant foods. Manganese-rich foods are whole grain cereals such as oatmeal, millet or rice. However, legumes, chia seeds and nuts also contain manganese. Leafy green vegetables, fresh herbs, and blueberries are another good source of manganese.
It is recommend that through a balanced diet we provide our bodies with the daily required amount of manganese, that for men is equivalent to 2.3 mg and for women 1.8 mg per day according to nutrition experts⁵.
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Phosphorus
Phosphorus has numerous important functions in the human body. It is found in all living cells and is also building part of bones, teeth and cells. Phosphorus is involved in the production and storage of energy and in the regulation of the acid-base balance.
Phosphorus is mainly found in protein-rich foods. Oil seeds, nuts, lentils, whole grains, legumes, bananas and dark green leafy vegetables (e.g. chard, lamb's lettuce) contain plenty of phosphorus. Turmeric, garlic, asparagus and dates are other important sources of phosphorus.
To help our body carry out its function nutritionist recommend a daily intake of 700 mg per day for both women and men⁵.
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Selenium
Selenium is involved in many processes in the body, including the regulation of thyroid hormones and the antioxidant protection system against free radicals. Selenium is also a component of sperm and therefore necessary for male fertility.
Nuts are rich in selenium, especially the Brazil nut, but coconut and cashew nuts also have a lot of the trace element to offer. Mustard seeds, sesame, sunflower seeds and other seeds are also good sources of selenium. But whole grain products, legumes and some types of vegetables (garlic, onions, ginger, cabbage and asparagus) and mushrooms also provide us with selenium.
The daily recommended intake of this important antioxidant is 55 µg for men and women⁵.
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Zinc
Zinc is involved in many enzymatic processes in the human organism. It helps in the build-up and breakdown of carbohydrates, fats and protein. It also plays a role in growth, the immune system, sexual development and fertility, and the perception of taste and appetite. Zinc is also an antioxidant that protects our cells against free radicals.
There is plenty of zinc in whole grain cereals, nuts and oil seeds such as sesame, pumpkin seeds and pine nuts. Chia seeds also provide a lot of zinc. Legumes in particular, but also all berries complete the zinc requirement. What nobody suspects, but maple syrup not only provides natural sweetness, but also a lot of zinc.
An adequate zinc intake to help our body with all these vital functions should be according to nutrition experts 8 mg for women and 11 for men per day⁵.
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Potassium
Potassium is of great importance for the water balance of the human organism. It is important for the balance of electrolytes in the body and for the acid-base balance. In addition, potassium plays a central role in the transmission of nerve impulses: It is therefore also relevant for muscle work, heart function and the regulation of blood pressure. Potassium is also a necessary trace element during the growth phase.
Legumes such as beans, peas and chickpeas contain a lot of potassium. But green leafy vegetables like spinach and kale also have good potassium levels. Potassium is also found in fruits; apricots, grapes and bananas provide us with large doses of it. Nuts and seeds are also good sources of potassium. In addition, carob powder brings a lot of this important mineral.
To get enough potassium from our diet it is recommended to include foods that supply us with 4.7 g of this mineral daily⁵.
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References:
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National Institutes of health, Office of Dietary supplements (2022), Vitamin A and carotenoids, Fact Sheet for Consumers, accessed 10 july 2022, <https://ods.od.nih.gov/pdf/factsheets/VitaminA-Consumer.pdf>.
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Dimitra Rafailia Bakaloudi et al. (2021), Intake and adequacy of the vegan diet. A systematic review of the evidence, in: Clinical Nutrition, Volume 40, Issue 5, p.3503-3521, https://doi.org/10.1016/j.clnu.2020.11.035.
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Müller, H. (1996), Die tägliche Aufnahme von Carotinoiden (Carotine und Xanthophylle) aus Gesamtnahrungsproben und die Carotinoidgehalte ausgewählter Gemüse- und Obstarten, in: Z Ernährungswiss 35, 45–50, accessed 10 july 2022, https://doi.org/10.1007/BF01612027.
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Deutsche Gesellschaft für Ernährung/German Society for Nutrition (2020), Vitamin A, accessed 23 july 2022, <https://www.dge.de/wissenschaft/referenzwerte/vitamin-a/>.
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Öffentliches Gesundheitsportal Österreichs/Public Health Portal of Austria (n.d.), Vitamine & Mineralstoffe, accessed 24 june 2022, <https://www.gesundheit.gv.at/leben/ernaehrung/vitamine-mineralstoffe.html>.