Vision.

Bone growth.

Reproduction.

Cell functions.

Immune system.

Healthy teeth.

Mucus membranes.

Skin health.

Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts.

Colourful fruits and vegetables, e.g. sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens.

M: 900 mcg
(3,000 IU)

W: 700 mcg
(2,333 IU)

Energy production.

Nervous system.

Prevention of heart diseases.

Helps fight depression.

Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.

Whole grains, sunflower seeds, nuts, chickpeas, chestnuts, watermelons, wheat germ, tomato, pea, acorn squash, black beans, soya beans.

M: 1.2 mg

W: 1.1 mg

Release of energy from proteins.

Red blood cell production.

Healthy corneas and perfect vision.

Helps convert food into energy. Needed for healthy skin, hair, blood, and brain. Promotes normal growth.

Whole grains, wheat germ, millet, sunflower seeds, mushrooms, chickpeas, beans, broccoli, avocados, dried peas, dark leafy green vegetables.

M: 1.3 mg

W: 1.1 mg

Brain.

Blood cells.

Skin health.

To convert food in energy.

Improves cholesterol, digestion, immunity, blood circulation and skin. Increases cognitive function and reduces the risk of heart disease.

Whole grains, mushrooms, potatoes, peanuts and peanut butter, almonds, avocados, sunflower and sesame seeds, walnuts, dates, sweet corn.

M: 16 mg

W: 14 mg

Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin.

Helps convert food in energy.

Lower stress levels, healthier skin and hair, improves heart health and also boosts the immune system.

Whole grains, mushrooms, tomato and tomato products, avocados, broccoli, sunflower seeds, oat cereals, potatoes, peanuts, chickpeas.

M: 5 mg

W: 5 mg

Red blood cell production.

Cognitive abilities.

Good brain development during pregnancy and infancy.

Immune system.

Aids in lowering homocysteine levels and may reduce the risk of heart disease. Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Detoxifies the liver.

Green beans, cereals, whole grains, wheat germ, walnuts, garlic, sesame seeds, chickpeas, bananas, potatoes, avocados, pistachio nuts, sunflower seeds.

31–50 years old
M: 1.3 mg
W: 1.3 mg

51+ years old
M: 1.7 mg
W: 1.5 mg

Healthy bones.

Hair, skin and nails health.

Proper fetal and child development.

Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Boosts energy and mood. Aids in weight loss. Helps nervous system.

Peanuts, sunflower seeds, almonds, sweet potato, broccoli, tomato, bananas, cauliflower, soya beans, strawberry, avocado, beans, lentils, mushrooms.

M: 30 mcg

W: 30 mcg

New cell creation

Muscle growth and maintenance.

Heart health.

Mental and emotional health.

Helps prevent brain and spine birth defects. Improves heart health by lowering levels of homocysteine. Has anticancer potencial. Increases the level of hemoglobin.

Beans (mung, adzuki), chickpeas, lentils, wheat germ, spinach, lettuce, walnuts, beet, kelp, asparagus, turnip greens, broccoli, oranges.

M: 400 mcg

W: 400 mcg

Brain development and memory.

Nervous system.

Red blood cells.

Making our genetic material (DNA and RNA).

Helps to maintain energy level. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and their normal growth. May lower the risk of heart disease.

Those on a vegan or vegetarian diet often don’t get enough B12 as it’s mostly found in animal products. They may need to take supplements. Eggs, fortified cereals, fortified soya milk.

M: 2.4 mcg

W: 2.4 mcg

Immune system.

Protection against free radicals.

Production of collagen.

Brain and nervous system function.

Foods rich in vitamin C may lower the risk for some cancers. Helps make neurotransmitters serotonin and norepinephrine. Acts as an antioxidant.

Citrus fruits and their juices, berries, lychee, papaya, potatoes, broccoli, sweet peppers, spinach, strawberries, tomatoes, brussels sprouts, kiwi fruit (which have lots of vitamin C).

M: 90 mg

W: 75 mg

Immune system.

Bones and teeth strength.

Muscular system.

Increases the metabolism and absorption of calcium and phosphorus. Helps form teeth and bones. Helps nerves carry messages between the brain and the body.

Mushrooms, fortified soya milk, almond milk, oat milk.

Sunlight (15 minutes of sun exposure a day is enough to complete your vitamin D needs).

31-70 years old
15 mcg (600 IU)

71+ years old
20 mcg (800 IU)

Immune system and metabolism.

Brain and nervous system.

Blood cells health.

Protects vitamin A and certain lipids from damage. May help prevent Alzheimer’s disease. Helps prevent clots from forming in blood. Has anticancer properties.

Wheat germ, leafy green vegetables, whole grains, peanuts, hazelnuts, almonds, spinach, kiwi fruit, avocados, broccoli.

M: 15 mg

W: 15 mg

(15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)

Blood clotting.

Bones structure.

Cognitive Health.

Protects the immune system. Prevents osteoporosis. Reduces blood clotting. Improves heart health. Has anticancer properties. Regulates blood sugar.

Collards, spinach, kale, broccoli, lettuce, cabbage, turnip greens, parsley, dandelion greens, blueberries, figs.

M: 120 mcg

W: 90 mcg

Normal brain development.

Memory.

Nervous system.

Muscle control.

Helps the body to metabolize fat, needed to create DNA and cell structures, supports central nervous system, maintains healthy liver function, acts as an anti-aging neurotransmitter.

Potatoes, caulifower, broccoli, brussels sprouts, chickpeas, navy beans, peanuts, seeds, spinach, whole grains, pea, oat barn, avocados.

M: 550 mg

W: 425 mg

Bones strength.

Teeth health.

Muscles and blood vessels.

Secrete hormones and enzymes.

Send messages through the nervous system.

Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure.

Sesame seeds, leafy green vegetables such as broccoli and kale, almonds, soya, leek, black currant, oranges.

31–50 years old
M: 1,000 mg
W: 1,000 mg

51-70 years old
M: 1,000 mg
W: 1,200 mg

71+ years old
M: 1,200 mg
W: 1,200 mg

Digestion.

To help the muscles and heart contract.

To keep the balance of our bodies’ fluids.

Helps our cells take
in and out nutrients
& water, and to regulate blood pressure. Helps our nerves carry messages between the brain and the body.

Sea salt, soya sauce, seaweed, celery, olives, tomato.

14-50 years old
M/W: 2.3 g

51-70 years old
M/W: 2.0 g

71+ years old
M/W: 1.8 g

Insulin production.

Break down fats and carbohydrate.

Free energy from glucose.

Helps to maintain an increased level of energy throughout the day. Aids weight loss. Improves blood sugar levels. Helps to regulate cholesterol levels.

Lettuce, green beans, apples, bananas, natural juices such as grapes, orange and tomato juices, broccoli, wheat germ.

14–50 years old
M: 35 mcg

14-18 years old
W: 24 mcg

19-50 years old
W: 25 mcg

51+ years old
M: 30 mcg
W: 20 mcg

Producing red blood cells.

Absorbing iron.

Brain and nervous system.

Production of melanin.

Helps to maintain energy levels. Works as an antioxidant preventing aging. Plays an important role in the immune system. Contains anti-inflammatory properties.

Cashews, sesame and sunflower seeds, whole grain products, potatoes, mushrooms, avocados, chickpeas.

M: 900 mcg

W: 900 mcg

Forming and maintaining our teeth health.

Bones structure.

Improves strong bone formation. Protects teeth from dental caries and promotes dental health.

Foods and water do not contain much fluoride naturally. Fluoridated water, fluoridated salt, teas and foods made with fluoridated water.

M: 4 mg

W: 3 mg

Production of thyroid hormone.

Brain and nervous system development.

Overall metabolism.

Helps maintain energy levels and regulates body temperature. Ensures normal growth and development during pregnancy and childhood.

Iodized salt, seaweed.

M: 150 mcg

W: 150 mcg

Production of hemoglobin.

Production of myoglobin.

Immunity system.

Energy metabolism.

Helps red blood cells and muscle cells to ferry oxygen throughout the body. Needed for several chemical reactions. Prevents anemia. Promotes sleep.

White beans, lentils, spinach, kidney beans, broccoli, raisins, soya beans, garden peas, green leafy vegetables, turnip.

19–50 years old
M: 8 mg
W: 18 mg

51+ years old
M: 8 mg
W: 8 mg

Bones structure.

Normal cells function.

Cardiovascular and nervous system.

Genetic material (DNA and RNA).

Needed for many chemical reactions in the body. Helps maintain our energy levels. Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth.

Spinach, broccoli, cashews, sunflower and pumpkin seeds, whole grains, almonds, peanuts, avocados, bananas, walnuts, sesame seeds, berries, beans.

18+ years old
M: 420 mg
W: 320 mg

Enzyme reactions

Bones structure.

Cartilage structure.

Helps form bones. Helps metabolise amino acids, cholesterol, and carbohydrates. Protects our cells against damage from free radicals. 

Hazelnuts, pecans, soybeans, lentils, spinach, kale and other leafy vegetables, legumes, whole grains, pineapple, blueberries, avocados, seeds.

M: 2.3 mg

W: 1.8 mg

Carry out vital enzyme related processes.

Metabolise iron and break down macro nutrients.

Prevent accumulation of harmful substances.

Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death.

Beans, lentils, peas, nuts, whole grains, rice, potatoes, bananas, leafy vegetables.

M: 45 mcg

W: 45 mcg

Bones and teeth health and strength.

Brain and nervous system.

Genetic material (DNA and RNA).

Helps convert food into energy. Filters out waste substances from our kidneys. Helps oxygen
delivery in the body. Monitors the growth, maintenance, and repair of our tissues and cells.

Green peas, broccoli, potatoes, almonds, cashews, sesame seeds, lentils, kidney beans, soya, wheat germ, garlic, asparagus, avocados, spinach, carrots, peanut butter.

M: 700 mg

W: 700 mg

Proper kidney function.

Normal heart function.

Nerve transmission.

Muscular system.

Helps to maintain a steady heartbeat and send nerve impulses. Helps our cells uptake nutrients and water. Balances our bodies’ fluids and regulates blood pressure.

Bananas, dried fruits, spinach broccoli, potatoes, avocado, sweet potatoes, mushrooms, prunes, raisins, acorn squash, tomatoes, wheat germ, soya, almonds, dates, dark molasses.

M: 4.7 g

W: 4.7 g

Thyroid gland function.

Reproduction.

Immune system.

DNA production.

Acts as antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity. Anticancer properties. Boots immune system. Anti-aging potential.

The level of selenium in each plant-based food depends upon the level of selenium that was present in the soil where the vegetable was grown.

Brazil nuts, walnuts, garlic, rapeseed, leek, broccoli, cabbage, onions, spinach, mushrooms, sunflower and chia seeds.

M: 55 mcg

W: 55 mcg

Nervous system.

Regulating blood pressure.

Muscle contractions.

Regulates fluid levels in the body. Helps send nerve impulses. Relieves muscle cramps. Maintains acid-base balance. Balances ions.

Sea salt, soya sauce, seaweed, tomato, celery, apples, cabbage, bananas.

M: 2,300 mg

W: 2,300 mg

Healthy hair, skin, and nails.

Insulin production.

Production of key proteins.

Helps form bridges that shape and stabilize some protein structures. Detoxifies the body and relieves pain. Increases the absorption of nutrients.

Broccoli, cabbage, cauliflower, kale, kohlrabi, radish, turnips, almonds, hazelnuts, cashews, pistachios, peanuts, apples, mangoes, oranges, grapes, avocados.

There is no RDA for sulfur.

Immune system.

Wound healing.

Skin health.

Sexual Health.

Helps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for taste and smell.

Beans, nuts, wheat germ, sesame seeds, soya, pine nuts, whole grains, peanut butter, caju.

M: 11 mg

W: 8 mg