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Module 2, Lesson 2
Supplement
B Vitamins and Essential Minerals
B Vitamins:

11 vitamins make up the B group. They often get lumped together when talking about
nutritional needs, but each one has specific characteristics and performs specific tasks in your
body. Heres a run-down of each vitamin along with what it does and where it can be found in
whole foods. Ive left in references to non-vegetarian sources so that you can see where
deficiencies may lie for those following a plant-based diet.


Thiamine (B1)
Roles in the Body: Energy metabolism, nerve and heart function
Characteristics: Sensitive to heat and can be depleted with over-cooking
Sources: edamame, acorn squash, rice, peas, pecans, brazil nuts, lentils, fortified cereals

Riboflavin (B2)

Roles in the Body: Energy metabolism, vision and skin health
Characteristics: Destroyed by UV rays and fluorescent light, but heat stable
Sources: yogurt, milk, eggs, almonds, mushrooms, edamame, spinach, fortified cereals,

beef and chicken liver, pork loin

Niacin (B3)
Role in the Body: Metabolism of carbohydrates and fats
Characteristics: Amino acid tryptophan is a precursor and converted to niacin
Sources: peanuts, baked potato, fortified cereals, pork, poultry, fatty fish, liver

Pantothenic Acid (B5)
Role in the Body: Needed to break down protein, carbohydrates and fat into usable
energy forms.
Sources: Its name comes from the Greek word, pantos meaning everywhereit is
present in most foods and deficiencies are rare.

Pyridoxine (B6)
Roles in the Body: Protein metabolism, niacin conversion, cognitive performance,

immune function
Characteristics: Heat causes loss from food.
Sources: chickpeas, potatoes, tofu, spinach, bananas, fortified cereals, beef liver, fatty
fish, poultry

Biotin (B7)
Role in the Body: Metabolism of carbohydrates, proteins, and fat
Characteristics: Can be synthesized by intestinal bacteria
Sources: Egg yolk, beans, cauliflower, brewers yeast, cauliflower

Folate (B9)
Role in the Body: DNA and RNA synthesis. Inadequate folate intake is associated with
neural tube defects of fetuses. Women hoping to become pregnant should increase
intake of folate-rich foods.
Characteristics: Sensitive to both light and heat; available as folic acid in supplements.
Sources: Leafy vegetables, legumes, peanuts, soybeans, asparagus, tofu, enriched
grains, breads and pastas


Cobalamin (B12)
Role in the Body: New cell generation
Characteristics: Vegetarians and vegans may require supplements. A glycoprotein
produced in the stomach, is needed for absorption.
Sources: Nutritional yeast, fortified non-dairy milks, meat, poultry, seafood

Minerals

Minerals are inorganic molecules (they do not contain carbon) that are essential to proper
development and health maintenance. Major minerals are needed in larger amounts to
support health. Trace minerals are just as important as major minerals, but are needed in
smaller amounts. Heres a run-down of each mineral along with what it does and where it can
be found in whole foods. Ive left in references to non-vegetarian sources so that you can see
where deficiencies may lie for those following a plant-based diet.

Major Minerals:

Calcium

Roles in the Body: Bone mineralization, muscle contraction and relaxation
Sources: Dairy products, nuts, blackstrap molasses, green leafy vegetables, fish and
shellfish

Sodium
Roles in the Body: Fluid balance, muscle contraction
Sources: Salt, dairy products, eggs, fish

Potassium
Roles in the Body: Works in tandem with sodium to maintain fluid balance, pH balance
Sources: Fruits, vegetables, milk, beans, whole grains, poultry, shellfish

Phosphorous
Roles in the Body: Mineralization of bones and teeth, pH balance
Sources: milk, yogurt, beef, poultry

Chloride
Roles in the Body: Fluid balance, digestion
Sources: salt, eggs, seafood

Magnesium
Roles in the Body: Bone mineralization, energy metabolism, muscle contraction and
nerve impulse transmission, blood pressure regulation
Sources: peanut butter, spinach, black beans, halibut, oysters

Trace minerals:
Zinc

Iron

Roles in the Body: genetic material generation, immune system reactivity, wound
healing, taste perception
Sources: yogurt, beans, nuts, shellfish, beef, pork

Role in the Body: blood cell synthesis

Sources: legumes, green leafy vegetables, shellfish, poultry, organ meats

Selenium
Role in the Body: Antioxidant protection
Sources: brazil nuts, grains grown in selenium-rich soil, meat, poultry, shellfish

Iodine
Role in the Body: Thyroid hormone production
Sources: iodized table salt, sea vegetables, cranberries