An A to Z of vitamins and minerals

Protein, fat and carbohydrates are macronutrients. The other category of nutritional essentials for life are micronutrients, otherwise known as vitamins and minerals. There’s a huge list of the chemical substances we obtain from our food and it’s difficult to find consensus on the number. A quick Google search threw up: 13 essential vitamins, 13 essential minerals, 7 important types of minerals, from 31 to as many as 60 essential minerals. It’s complicated. You’ve only got to look at the detailed list on a nutritional calculator, like this analysis of the humble potato.

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In this post, I’ll run through the main essential vitamins we all need and investigate where we can obtain these in a vegan diet. But first, what’s the difference between a vitamin and a mineral? Vitamins are complex molecules that comprise carbon plus other elements such as oxygen and hydrogen. They perform a wide range of functions, from acting like hormones to assisting enzymes with metabolism. Minerals, on the other hand, are simple single chemical elements. Both are ‘essential’ if they cannot be made by the body and have to be sourced from the food we eat.

Vitamins

Vitamin A - Plays an important role in eye health, skin and the immune system. Good sources are the carotenoids present in orange, red and yellow fruit and veg.

The eight B vitamins – We’re probably all familiar with B12 and well aware of the need to supplement this essential vitamin. But there are other B vitamins that also play an important role in aiding the body to release energy from food. There are eight B vitamins in total: B1 thiamine; B2 riboflavin; B3 niacin; B5 pantothenic acid; B6 pyridoxine; B7 biotin; B9 folic acid; B12 cyanocobalamin. Did you notice two missing? B4 adenine and B8 inositol are no longer considered to be true vitamins as they can be manufactured by the body. With the exception of B12, all of the B vits are present in a wide range of vegan wholefoods and fruit and vegetables.

Vitamin C – Vegans don’t usually have much trouble with vitamin C provided they eat plenty of fruit and veg. It’s found in high quantities in oranges, peppers, potatoes, broccoli and strawberries, amongst others. Vitamin C is essential for the immune system – that’s why it’s often recommended in winter or when you have a cold – and for healthy body tissue and healing.

Vitamin D – Although we get vitamin D from sunlight, nowadays we spend a lot of time indoors, cover up in sunny weather or smother ourselves with UV protection creams, so our exposure is limited. Few food products contain any vitamin D unless fortified, so some nutritionists recommend all people in the northern hemisphere should supplement vitamin D, especially those over 50.

Vitamin E – Important for the immune system, good vegan sources of vitamin E are olive oil  and nuts and seeds.

Vitamin K – I don’t know where F to I went to (well, actually there’s a great Quora explanation here), but the final important vitamin is K, essential for healthy blood clotting and healing. Good sources are all the leafy green vegetables.

Minerals - nine essentials

My research didn't come up with any consensus on the total number of minerals provided in our diet, but at least nine are considered to be essential: calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium and zinc.

Calcium – Vegans eating a varied diet that includes leafy greens, nuts and seeds and soy products should have no trouble meeting their calcium needs. Recommended calcium intakes are 1000mg for men and women under 50 and 1200mg for women over 50 (due to osteoporosis risk).

Copper – Together with iron, copper is involved in the production of red blood cells. It also helps to maintain healthy bones and nerves and supports the immune system. Good vegan sources of copper are nuts.

Iron – Iron is an important component of haemoglobin in the red blood cells, which transports oxygen around the body. It’s also essential for maintaining healthy cells, skin, hair and nails. Iron deficiency can have serious effects on health, ranging from fatigue to anaemia. The recommended levels of iron intake are 8mg for men and women over 50 and 18mg for women under 50.

Magnesium – This mineral is involved in many important bodily functions: muscles and nerves, blood pressure, heart and bone health. Again, for vegans the leafy green vegetables are a good source of magnesium, as are wholegrain bread, brown rice and nuts.

Phosphorus – The main role of phosphorus is making bones and teeth, but it also plays a role in cell repair and maintenance. Good sources are wholegrain bread, brown rice and oats.

Potassium – Potassium is one of the most important minerals, as it is involved in muscle and nerve function. Research has suggested that a high-potassium diet can help reduce blood pressure and prevent osteoporosis, stroke and kidney stones. Good sources are bananas, fruit, broccoli, nuts and seeds.

Selenium ­– Just two Brazil nuts a day will ensure your adequate intake of selenium, a mineral important for thyroid function, reproductive health and immune support.

Sodium – Despite the controversy of the ‘salt police’, the human body does need some sodium or salt, for muscle and nerve function and to regulate hydration. In addition, iodine, which is present in iodised salt, is also important for thyroid and metabolism.

Zinc – It is involved in several hundred bodily processes, including cell growth and the immune system. The RDA is 8mg for women and 11mg for men. Good sources are seeds, nuts, legumes, tofu and whole grains. Deficiency is only really an issue if your vegan diet does not include these foods.