By: Mario Penchev

15 January 2021

The different micronutrients in our food and how they affect our health.

All of us know that vitamins and minerals are vital for our health. But do we know more about their effects on us? Keep reading and learn more about what these micronutrients can do to help us stay healthy and happy.

Thiamine (Vitamin B1)

Thiamine is a water-soluble vitamin vital for; growth, development, energy production, proper cell, nerve and brain function. [1][2]

Because of its water solubility, vitamin B1 leaves our body through urine and therefore is stored in our body in limited amounts. A regular intake of vitamin B1 is necessary to maintain proper levels. It can also be destroyed by high heat cooking or long cooking so we need to keep this in mind when preparing food containing water-soluble vitamins. [2][3]

Thiamine deficiency may occur because of; low intake of thiamine rich foods, decreased gut absorption, alcohol abuse, or diuretic medication.

A severe thiamine deficiency can lead to Beriberi and Wernicke-Korsakoff syndrome which are characterised by loss of feeling in hands and feet, confusion, and loss of muscle coordination. [2][4]

To avoid deficiency and keep our body healthy, thiamine containing foods must be a part of our daily meal plan. Natural sources of vitamin B1 include:

Yeast
Beans
Lentils
Green peas
Whole grains
Pecans
Spinach
Orange
Cantaloupe
Brown rice
Sunflower seeds
Fortified breakfast cereals
[2][3][4]

Riboflavin (Vitamin B2)

B2, also known as riboflavin is one of the B vitamins which are all water-soluble. The same rule applies for B1 and all other water-soluble vitamins, pay attention to high heat cooking and make sure you get enough from your daily meal plan.

Riboflavin plays a major role in; energy production, cellular function, growth, development, and metabolism of fats, drugs, steroids, etc.

It is also essential for healthy skin, nails, hair, regulating thyroid activity, and general good health.

B2 may help in the prevention and treatment of cataracts and many other types of eye disorders. [5][6]

Low intake of B1 can lead to a deficiency, which may affect iron absorption and contribute to the development of anemia. It may also affect the gastrointestinal tract, brain function, and metabolism of other vitamins. [5][7]

Regular intake of foods plentiful in B2 can help you keep your health in check. B2 can be found in:

Green veggies such as cabbage, kale, broccoli, asparagus, and spinach
Whole grains
Enriched cereals and bread
Almonds
Yeast
Mushrooms
Quinoa
Apples
Kidney beans
Tomatoes
[6][7][8]

Niacin (Vitamin B3)

Niacin is a water-soluble vitamin that keeps your brain, gut, and skin healthy. It is also used by the body to turn food into energy.

More and more evidence suggests that B3 has a crucial role in neuronal health. Although more research is needed, optimal dietary intake of niacin may help with neuronal health and neurodegeneration (progressive loss of brain cells function). [9][10]

Tryptophan, an essential amino acid, is also considered a dietary source of niacin because our body converts it into NAD (nicotinamide adenine dinucleotide, a cofactor central to metabolism). However, the efficiency of that conversion varies from person to person. [10][11]

Low B3 intake logically leads to niacin deficiency and in rare cases of severe deficiency it leads to pellagra, a disease characterised by pigmented rash, digestive and neurological problems.

Niacin deficiencies are very rare, but some individuals have marginal or low niacin status.

Individuals with low intake of vitamin B2, B6, or Iron convert less tryptophan to niacin, so that may also lead to deficiency. [10][11]

The following natural sources of niacin may help you keep your memory in check and your general health at peak:

Beans
Brown rice
Peanuts
Sunflower and pumpkin seeds
Lentils
Bananas
Broccoli
Apples
Cashews

Niacin that is added to enriched and fortified foods is in it’s free form and is highly bioavailable. Bread and cereals with added niacin are also a good choice. [10][11]

Pantothenic Acid (Vitamin B5)

B5 has a role in food-to-energy conversion, making fats and breaking them down. Because of its role in the making of coenzyme A, which is essential to many life-sustaining reactions, this water-soluble vitamin is essential to all forms of life. [12]

There have been some speculations amongst the experts that B5 might help with high lipid levels (fat molecules), and research has shown that it may help with high cholesterol and triglyceride levels. [12][13]

Due to its wide variety of natural sources, deficiency is rare – except in people with severe malnutrition. In cases where it comes to a severe deficiency, numbness of hands and feet may occur as well as headaches, extreme tiredness, sleeping problems, stomach pain, heartburn, diarrhea, nausea, vomiting, and loss of appetite. [13]

Maintain optimal cholesterol levels and stay healthy with the help of the following plant-based sources of B5:

Fortified breakfast cereal
Shiitake and white mushrooms
Sunflower seeds
Avocados
Potatoes
Peanuts
Broccoli
Canned chickpeas
Brown rice
Oats
Carrots
Cabbage
Clementines
Tomatoes
[13]

Pyridoxine (Vitamin B6)

Pyridoxine is a vital, water-soluble nutrient commonly known as B6, which participates in a wide range of metabolic, physiological, and developmental processes. It is important for the metabolism of cells and the well-being of all living organisms. [14]

A low level of vitamin B6 might be linked with depression, as vitamin B6 is a cofactor in the tryptophan-serotonin pathway (tryptophan is an amino acid which turns into serotonin, the happiness hormone), and a higher intake of B6 is associated with a lower occurrence of depression in older adults. [15][16]

Randomised controlled trials have shown that B6 may reduce levels of homocysteine (an amino acid which high levels can contribute to arterial damage and blood clots), and therefore may decrease the risk of cardiovascular disease.[17]

B6 might also help with anemia. In pregnancy, the most common cause of anemia is iron deficiency. In some cases where iron supplementation does not help enough, the B6 vitamin may help improve it. [18]

There are many colourful and diverse sources of vitamin B6, some of them are:

Chickpeas
Fortified breakfast cereals
Potatoes
Banana
Bulgur
Squash
Rice
Nuts
Raisins
Onions
Spinach
Tofu
Watermelon
[19]

Cobalamin (Vitamin B12)

Vitamin B12 helps us maintain healthy nerve cells and red blood cells. This water-soluble vitamin is quite well known for its vital role in normal brain function. More than often low concentration of vitamin B12 is associated with poor cognition and hindered memory performance. [20][21]

Apart from brain function, cobalamin helps in anemia prevention, specifically a type of anemia called megaloblastic anemia.

While on the topic of anemia, some people have trouble absorbing vitamin B12 from food as a result of another type of anemia called pernicious anemia. Aside from low B12 intake, this can also be the cause of a deficiency. [22]

Vitamin B12 deficiency can cause tiredness, loss of appetite, hands and feet numbness, depression, confusion, poor memory, and even death.

Some people are more at risk of vitamin B12 deficiency such as older adults, people with pernicious anemia and vegetarians. However, due to B12 being made by microbes and would have often been present in food – in today’s sanitised world it is essential that everyone takes a vitamin B12 supplement or incorporates fortified foods into their diet, not just vegetarians and vegans.

In this day and age you have no reason to fear because fortified breakfast cereals, plant milks and nutritional yeasts exist, as well as numerous B12 supplements. The preferred supplemental form of B12 is cyanocobalamin as this is the form which has been used the most in research. There is insufficient evidence to support the efficacy of the other forms of B12 like methylcobalamin, says Dr. Michael Greger of NutritionFacts.org.

Other than that, plant sources of B12 are:

Tempeh (fermented soybean-based food)
Broccoli, asparagus, and mung bean sprouts (trace amounts)
Kimchi (fermented Korean vegetable) (trace amounts)
Nori (seaweed), which is formed into a sheet and dried
Wild edible mushrooms, commercially available dried shiitake mushroom fruiting bodies
[22]

Folate (Vitamin B9)

Folate is a term for a water-soluble B-complex vitamin that exists in many chemical forms, including folic acid which is used in fortified foods.

Folate is important for:

DNA (Deoxyribonucleic acid) and RNA (Ribonucleic acid) synthesis, the biological process by which a molecule of our genetic material is created.
Red blood cell formation
Cell growth and function
[23][24]

Taking folic acid before and during early pregnancy helps with the prevention of neural tube defects (major birth defects in a baby’s brain or spine), and it may also help reduce the risk of ASD (limited interests, difficulty when communicating and interacting) in a child. [25]

Because of its ability to lower levels of homocysteine (an amino acid linked to a higher risk of cardiovascular disease), some studies have shown that folic acid combined with other B vitamins might even help prevent strokes.

Not just that, Folate that is naturally present in food may decrease the risk of several forms of cancer. [25]

If it comes to a deficiency, which is rare, it can lead to megaloblastic anemia (a condition where red blood cells are larger than normal), and can also cause open sores on the tongue, changes in the colour of the skin, hair, or fingernails. [25]

The intake of many plant sources will help you avoid unpleasant symptoms of folate deficiency. Those sources include:

Asparagus
Brussels sprouts
Spinach
Mustard greens
Oranges
Avocados
Peanuts
Black-eyed peas
Kidney beans
Green peas
Banana
Yeast
Fortified breakfast cereals
[25]

Vitamin C

Vitamin C is one of the most known and used nutrients for a better immune system. Many studies claimed that the intake of this water-soluble vitamin may significantly help the immune system and its role as a cofactor for enzymes is the possible reason behind this.

Vitamin C is an antioxidant, and due to that, it protects from oxidative damage, caused by free radicals, which has a negative effect on health. [26][27]

Vitamin C is important for the; creation of collagen, healing processes, blood vessel formation, cartilage and muscles health, and iron absorption.

The regular intake of vitamin C may also lead to shorter and less severe colds. [26][28]

Low intake can lead to vitamin C deficiency, which results in impaired immunity and a bigger risk of infections.

Keep your intake regular and from natural sources plentiful in vitamin C such as:

Lemon
Lime
Oranges
Kiwis
Grapefruit
Green and red peppers
Broccoli
Strawberries
Brussel sprouts
Tomato juice
Cantaloupe
[26]

Vitamin A

This fat-soluble vitamin is important for immunity, maintaining good vision, growth, and development. Vitamin A is actually a “group” of fat-soluble retinoids which include retinol, retinoic acid, retinal, and a number of provitamin A carotenoids. The most common and most familiar one is a form of provitamin A, called beta-carotene. [29][30]

Vitamin A is essential for maintaining healthy skin and mucous membranes, normal vision, and a healthy immune system.

It has a role in the proper formation and health of the heart, lungs, kidneys, and other organs. It also has antioxidant properties which prevent and slow cell damage caused by free radicals. By decreasing the damage it helps with fighting cancer, aging, and high blood pressure. [29][30]

Deficiency is rare but it can occur, often because of limited access to foods due to poverty. Most at risk for developing vitamin A deficiency are infants, children, pregnant women, and women in lactation.

There are many colourful and rich vegan sources of vitamin A, including:

Carrots
Papaya
Mango
Pumpkin
Apricot
Kale
Black eyed peas
Sweet potato
Spinach
Broccoli
Cantaloupe
Red papers

The orange and yellow pigment some of these fruits and veggies have is because of the presence of carotenoids such as beta-carotene. [29][30]

Vitamin E

This fat-soluble vitamin has been shown to enhance immune responses, protect from bacteria and viruses, and fight them off. It acts as an antioxidant and protects the cells from free radical damage which can severely affect our health in some cases. [31][32]

It widens blood vessels and keeps blood from clotting within them. There have been some speculations that it might help with the prevention of heart disease, loss of vision in older people, and cataracts. However, more research is needed. [31]

Vitamin E deficiency is very rare in healthy people, and almost always linked to certain diseases in which fat is not properly digested or absorbed such as Crohn’s disease and cystic fibrosis. This is because vitamin E is absorbed with dietary fat. Deficiency can cause nerve and muscle damage, vision problems, and a weakened immune system. [31]

Many vitamin E-containing foods can help keep your immune system at its best. Some of them include:

Almonds
Sunflower seeds
Hazelnuts
Peanuts
Spinach
Broccoli
Kiwi Fruit
Mango
Tomato
[31] [32]

Vitamin D

Vitamin D is a fat-soluble vitamin, that helps our body absorb calcium adequately, and it’s needed for maintaining strong bones. Along with calcium, it helps protect older adults from osteoporosis and prevent stress fractures and muscle injury in athletes. [33] [34]

Except for bones, nerves also need it to carry messages between the brain and every body part. The immune system needs it to fight off invading bacteria and viruses. [33]

Vitamin D can be found in some foods but it’s mainly obtained from sun exposure. [33]

Along with osteoporosis prevention and reduction of bone structure, research suggests that vitamin D, especially when taken with calcium, might help prevent certain cancers, reduce the risk of multiple sclerosis, and prevent rickets (rare condition developed in children with vitamin D deficiency). [35][36]

Older adults, infants, people with limited sun exposure, and people with conditions that limit fat absorption are more at risk of developing vitamin D deficiency as well as athletes who train mostly indoors. [33] [34] [37]

A few plant foods that contain vitamin D are:

Mushrooms
Plant-milk fortified with vitamin D
Fortified cereals

There are two forms of this vitamin, D2, and D3. Some mushrooms have been treated with UV light to increase their levels of vitamin D2, and the FDA has also approved UV-treated mushroom powder as a source of D2. [33]

Individuals who spend a lot of time indoors or live in the colder countries may need to take a regular Vitamin D supplement. A safe dose of up to 2,000 IU a day will get most people to the optimal level. However, elderly and overweight individuals may need more, suggests Dr. Michael Greger.

Vitamin K

Vitamin K is a fat-soluble vitamin, vital for blood clotting, bone metabolism, and other diverse functions. It is important for the functioning and production of many important proteins, including:

Matrix Gla, a protein which prevents hardening of arteries and may lower the risk of heart disease.
Prothrombin, involved in blood clotting which prevents excessive bleeding when a blood vessel is injured.
Osteocalcin, vital for healthy bones and prevention of bone weakness.
[38]

Because of its blood clotting action, vitamin K may neutralize and counteract the effects of blood-thinning medications. So people who use blood thinners need to pay closer attention to their vitamin K intake. [38]

Deficiency is very rare, but some are more at risk of deficiency such as; newborns who don’t receive an injection of vitamin K at birth, people with conditions which decrease absorption, and people who had bariatric surgery.

Severe vitamin K deficiency can cause bruising and bleeding problems and it might reduce bone strength and increase the risk of getting osteoporosis. [39]

The following plant-based food sources can help you maintain your vitamin K levels:

Natto
Collard
Turnip greens
Spinach
Kale
Broccoli
Soybeans
Carrots and carrot juice
Canned pumpkin
Pomegranate juice
Pine nuts
Blueberries
Grapes
Cashews
Figs
[39]

Calcium (Mineral)

Calcium is a mineral needed for the growth, health, and maintenance of bones. Heart, muscles, and nerves need calcium for their proper functions. Blood vessels also need calcium to help them move blood throughout the body and release hormones and enzymes that affect most functions in the human body. [40] [41]

Except for the obvious role in bone health and osteoporosis prevention, it might lower the risk of cancer, cardiovascular disease, stroke, high blood pressure, and preeclampsia (pregnancy complication characterized by high blood pressure and signs of damage most often to liver and kidneys).

Many factors can affect the amount of calcium absorbed from the digestive tract, including: age, Vitamin D intake, and food components like oxalic acid and phytic acid which reduce calcium absorption. [40] [41] [42]

In the short term, a low intake of calcium does not show any obvious symptoms, because our body takes calcium from our bones. However, over longer periods, low intake can have health consequences such as low bone mass (osteopenia) or higher risks of osteoporosis and bone fractures, especially in older individuals. [40] [41]

Some food sources of calcium are:

Turnip greens
Broccoli
Kale
Chia seeds
Chinese cabbage
Fortified orange juice, plant-milks, and breakfast cereals
Tofu
[40] [41]

Copper (Mineral)

Copper is a vital mineral for carrying out many important functions, including energy production, making connective tissues, and blood vessels.

It is also needed for:

Iron metabolism
Maintaining nervous and immune systems
Activating genes
Brain development

Research has shown that copper may help with the prevention of cardiovascular disease and that people with higher levels of copper in their blood may have a lower risk of Alzheimer’s disease. However, more research is needed to confirm these claims. [43]

People with Coeliac disease, Menkes disease (a rare genetic disorder), and people taking high doses of zinc (which can interfere with copper absorption) are at higher risk of copper deficiency.

Copper deficiency is rare, but if it comes to it, it can cause extreme tiredness, lightened patches of skin, high cholesterol levels, connective tissue disorders, osteoporosis and other bone defects, abnormal lipid metabolism, lack of muscle control, and increased risk of infection. [43]

Natural sources of copper which can be used in our meal plans, whether as snacks or combined in a healthy vegan lunch include:

Dark chocolate
Potatoes
Shitake mushrooms
Cashews
Sunflower seeds
Tofu
Chickpeas
Whole wheat pasta
Avocados
Figs
Spinach
Asparagus
Sesame seeds
[43]

Iron (Mineral)

Growth, neurological development, cellular function, and immunity all depend on this important mineral, and both excess and deficiency of iron can affect the immune system function.

Iron is an essential component of the red blood cell protein hemoglobin which carries oxygen from the lungs to other tissues. It is also a component of myoglobin, a protein which carries oxygen to muscles. [44] [45]

Deficiency may occur among:

Young children and infants
Women with heavy periods
Pregnant women
People with diseases that interfere with nutrient absorption
People with poor diets

Because the body uses its stored iron, in the beginning, low iron intake has no obvious symptoms, but when the stores are depleted it leads to anemia. Weakness, lack of energy, problems with concentration and memory can be some of the symptoms. [44] [45]

Vitamin C increases iron absorption, and combining food sources of vitamin C and iron is a great way to keep your health in check. [46]

Sources of iron are:

Fortified breakfast cereals
White beans
Dark chocolate
Lentils
Spinach
Tofu
Kidney beans
Chickpeas
Canned tomatoes
Potatoes
Green peas
[46]

Magnesium (Mineral)

Magnesium is a very “busy” mineral. It regulates membrane stability and has a role in:

Protein synthesis, a process in which cells make proteins (large molecules with many important roles in the body)
Muscle and nerve function
Blood sugar control
Blood pressure regulation
Energy production
Active transport of calcium and potassium (important for nerve impulse conduction, muscle contraction, and normal heart rhythm)
Structural development of bones
Making of DNA (deoxyribonucleic acid ) and RNA (Ribonucleic acid)
[47]

Magnesium plays a vital role in the prevention and treatment of many diseases, low levels of magnesium have been associated with:

Alzheimer’s disease
Insulin resistance and Type-2 Diabetes
Hypertension (high blood pressure) and cardiovascular disease
Migraine headaches
ADHD (Attention Deficit Hyperactivity Disorder)
Depression
[48] [49] [50]

Low intakes for a long period of time can lead to deficiency. Older people, people with Crohn’s disease, celiac disease, type two diabetes, and long term alcoholism are most likely to have low intakes of magnesium.

Symptoms include loss of appetite, nausea, vomiting, fatigue, and weakness. Extreme deficiency can cause numbness, muscle cramps, seizures, abnormal heart rhythm, etc. [47]

To maintain many functions in your body, include some of these sources in your diet:

Pumpkin seeds
Chia seeds
Almonds
Spinach
Cashews
Peanuts
Soymilk
Black beans
Peanut butter
Baked potatoes
Brown rice
Kidney beans
Bananas
Avocado
[47]

Manganese (Mineral)

Our body uses manganese to make energy and protect cells from damage. We also need manganese for; strong bones, reproduction, blood clotting, and a healthy immune system.

As a cofactor of many enzymes, manganese is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism. [51]

As part of the antioxidant enzyme superoxide dismutase, one of the most important antioxidants in your body, it protects from oxidative damage caused by free radicals. Free radicals are molecules that cause damage to cells which may lead to aging, and diseases like heart disease and cancers. [52] [53]

Manganese deficiency is very rare, but a deficiency might cause weak bones and poor growth in children, skin rashes, hair depigmentation, mood changes, and increased premenstrual pain in women. It might also alter the metabolism of fats and carbs, and cause abnormal glucose tolerance. [51]

Prevent a variety of health problems with the intake of natural and vegan sources of manganese such as:

Hazelnuts
Pecans
Brown rice
Chickpeas
Spinach
Pineapple
Soybeans
Whole wheat bread
Oatmeal
Peanuts
Black tea
Lentils
Potatoes
Kidney beans
Squash
Blueberries
Sesame seeds
Kale
[51]

Phosphorus (Mineral)

Phosphorus is needed by our bodies to make energy, it also plays a part in many important bodily processes. It is a component of bones, teeth, DNA, and RNA.

In the form of phospholipids, it is also a component of cell membrane structure and the body’s key energy source (ATP). Phosphorus also has vital roles in the activation of enzymes and maintenance of normal pH in fluids outside the cells. [54]

Most people get more phosphorus than they need. People with severe chronic kidney disease may have a build-up of phosphorus which can worsen the disease. High intake might also affect bone health.

Deficiency is rare. However, premature babies, people with rare genetic disorders, and severe malnutrition have trouble getting enough. [54] [55] [56]

Healthy plant-based sources of phosphorus are:

Lentils
Cashews
Potatoes
Kidney beans
Rice
Peas
Oatmeal
Sesame seeds
Asparagus
Tomatoes
Apples
[54]

Potassium (Mineral)

Potassium is needed for almost everything our body does, including:

Kidney function
Heart function and blood pressure
Muscle contraction
Nerve transmission
Bone health
Normal cell function
[57] [58] [59]

Intake of potassium for most people is quite low, individuals with Crohn’s disease (disease that causes inflammation of your bowels) and ulcerative colitis (disease that causes inflammation and sores in your bowels) are more likely to have trouble getting enough potassium.

Deficiency may also occur due to:

Malnutrition
Vomiting
Diarrhea
Dialysis
Renal diseases
Diabetic ketoacidosis (serious condition that can lead to diabetic coma)
Use of diuretics and corticosteroids

Low intake of potassium can increase blood pressure, risk of kidney stones, and running out of calcium in the bones. More severe deficits may lead to decreased brain function, muscle paralysis, difficulty breathing, and irregular heartbeat. [57]

Increasing potassium in your diet and decreasing sodium might help lower your blood pressure, reduce the risk of stroke, and even lower the risk of developing kidney stones. [57][59]

Food sources of potassium are:

Dried apricots
Lentils
Dried prunes
Squash
Raisins
Potato
Kidney beans
Orange juice
Soybeans
Bananas
Spinach
Tomato
Soymilk
Broccoli
Cantaloupe
Asparagus
Apple
Cashew
[57]

Selenium (Mineral)

Selenium is a nutrient with essential roles in; reproduction, thyroid hormone metabolism and thyroid gland function, DNA production, and protection from infections.

As an antioxidant, it protects against the harmful effects of free radicals, and therefore reduces the risk of cancer and other diseases. [60] [61]

Most of us get enough selenium, but people undergoing kidney dialysis, living with HIV and the ones who eat only foods grown in soils that are low in selenium are more at risk of selenium deficiency. [60]

Some studies suggest that low blood selenium levels can lead to poorer mental function, depressed mood, and thyroid problems. Selenium deficiency can cause Keshan disease (a type of heart disease), male infertility, and a type of arthritis that produces pain, swelling, and loss of motion in your joints. [60] [61] [62]

The most efficient way to keep your intake of selenium adequate is through a well-balanced diet which contains sources of selenium such as:

Brazil nuts
Shitake mushrooms
Button mushrooms
Brown rice
Barley
Oatmeal
Lentils
Spinach
Cashews
Green peas
Bananas
[60] [62]

Sodium (Mineral)

First and foremost, sodium is not the same as salt, it makes just 40% of salt. Only 1 gram of salt (sodium chloride) equals 390 milligrams of sodium. Our body requires a small amount of sodium to:

Conduct nerve impulses
Contract and relax muscles
Maintain the balance of water and minerals
[63] [64]

Too much sodium can lead to; high blood pressure, heart disease, stroke, and calcium losses.

Our sodium intake is usually higher than we need and deficiency is rare due to the presence of added salt in a wide range of food products. The excess of salt may be one of the causes of high blood pressure and cardiovascular diseases. It may also contribute to the development of chronic kidney disease, gastric cancer, kidney stones, and osteoporosis. [65]

Deficiency can occur in older adults, people who take medications or have health conditions that deplete the body of sodium. Vomiting, diarrhea, extensive burns, and sweating can also lead to low sodium levels. [63] [65]

People who eat more fresh vegetables and fruits (naturally high in potassium and low in sodium) are at much lower risk of disease and excess sodium levels. [63]

As long as you consume enough whole plant foods while aiming to reduce the consumption of processed food your sodium levels should be just fine. Some healthy sources of sodium include:

Spinach (very healthy but it is important to eat in moderation due to high oxalate levels)
Chard
Celery
Carrots
Beetroot

Zinc (Mineral)

Zinc has a role in the development and activation of T-lymphocytes (a type of white blood cell) which are crucial for the immune response, and therefore helps with fighting off bacteria and viruses. Zinc is also needed for:

Healing of wounds
Proper sense of taste and smell
Making of proteins and DNA

With its antioxidant function, it can prevent inflammatory processes caused by free radicals. [66] [67] [68]

It seems to reduce the duration and severity of a cold and mostly affects the throat and nasal symptoms. [68]

Most of us get enough zinc through our diet, but people with digestive disorders, alcoholism, and other conditions that can decrease the amount of zinc the body absorbs are at risk. [66]

Zinc deficiency causes slow growth in infants and children, delayed sexual development in adolescents, and impotence in men.

It can also cause hair loss, diarrhoea, eye and skin sores and loss of appetite. Except for the many roles mentioned above, research suggests that zinc might help slow AMD progression (an eye disease that gradually causes vision loss). [66]

Pick a few of the following sources and add them to a healthy plant-based meal that will keep you far away from deficiency:

Beans
Fortified breakfast cereals
Pumpkin seed
Cashews
Chickpeas
Oatmeal
Almonds
[66]

As you can see, to stay healthy you’ll need to incorporate a variety of plants into your everyday meal plan. This will ensure you can obtain the nutrients you need to stay healthy and keep your body performing at its best.

The QuickThyme Nutrition App helps you keep your nutrition in check. By automatically generating personalised meal plans for your health and fitness goals, while taking into account the RDI% (recommended daily intake) for each micronutrient, as well as Dr. Michael Greger’s Daily Dozen List.

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