||Good food sources
|Energy, skin, nails and hair
||Mushrooms, green leafy vegetables, watercress, cabbage, broccoli, pumpkin, bean sprouts, bamboo shoots, tomatoes, soya products, wheat germ, yeast extract, almonds and eggs.
|Energy production, blood cells, nervous system and heart health
||A sub-lingual vitamin tablet (placed under the tongue) is the most reliable vegan source.
Also in fortified soya milks, soya burgers, soya mince, breakfast cereals, yeast extract and non-hydrogenated margarines (check the label).
||Healthy bones, immunity and protecting against osteoporosis
||Eggs and dairy products. Fortified foods such as margarines, soya milk and breakfast cereals.
Also made in the body via sunlight on the skin. Spend at least 20 minutes a day outside.
||Healthy bones, heart and muscle function
||Dairy products, Brazil nuts, chickpeas, dried seaweeds, figs, green leafy vegetables, parsley, watercress, broccoli, tofu, soya beans, okra, blackstrap molasses, fortified soya milks (check the label), swede, almonds, quinoa and apples.
||Normal functioning of the thyroid gland which controls metabolism
||Seaweed, some organic green leafy vegetables, watercress, pears, wild rice, iodised salt.
||Red blood cells and preventing anaemia
||Seaweeds, dried apricots, wholemeal bread, raisins, prunes, dates, sesame and pumpkin seeds, legumes, nuts, dark-green leafy vegetables, spinach, cabbage, tofu, beans and pulses, wheat germ, parsley, millet, blackstrap molasses and quinoa. Although the iron in plant sources tends to be more easily absorbed than from animal sources, plants also provide vitamin C which enhance absorption.
||Antioxidant protecting against free-radical damage
||Brazil nuts, mushrooms, dried mushrooms, lentils, sesame and sunflower seeds, walnuts, whole-grains, potatoes, acorn squash and avocado.
||Hormones, fertility and immunity
||Dried seaweed, pumpkin, sesame and sunflower seeds, pine nuts, wholegrains, wholemeal bread, brown rice, lentils, almonds, wheat germ and oats.