Produces red blood cells and assists in nerve function. Without enough B12, nerve damage or anemia could develop; it is also suggested a deficiency in B12 could also effect pregnancy outcomes, cognition, vascular, bone, and eye health (see link for cite). B12 only comes from animal foods, however it can be found in nutritional yeast and some fortified foods:

Cereals

Meat substitutes

Rice or Hemp milk

As the body ages, it has difficulty absorbing B12, a physician may suggest taking supplements and fortified foods. Consult with your physician before taking any over-the-counter supplements.

Research supports the importance of vitamin B12, not only in adults, but infants, and even pregnant women. B12 stores for years and the development of deficiency is slow, however could be faster with inadequate dietary intake and malabsorption (i.e. gastritis).

A mineral in the blood that carries oxygen. Iron can be found in both animal and plant based foods; interestingly enough, it is easier for our body to absorb iron from animal foods in comparison to plant based foods. Good sources of plant-based iron-rich foods are:

Whole-grain Breads & Cereals

Dried Beans & Peas

Dark green leafy Vegetables

Dried Fruits

Nuts

Seeds

A trick around this is to eat iron-rich foods with vitamin C, to help your body absorb. Vitamin C rich foods would include:

Oranges

Mangos

Kiwis

Strawberries

Red Peppers Tomatoes

Broccoli

Bok Choy

Writer’s note: if you have any iron based disease/disorder/diagnosis, etc., speak with your physician prior to having iron-rich based foods. Also before taking any over-the-counter supplements

Is an essential nutrient that is involved in most of our metabolic processes. Calcium resides 99% in our bones and teeth and is stored in the skeleton, acting as a reserve supply in case of a calcium deficiency. It is also important for the function of the heart, muscles, and nerves.

Deficiencies would effect bone density & health, causing bone loss, ultimately leading to osteoporosis and/or fractures. Keep in mind, bone loss is a natural aging process.

For most women, bone loss begins at the time of menopause and for most men around the age 55.

Good sources of Calcium are:

Bok Choy

Kale

Broccoli

Calcium-set Tofu

Fortified foods (i.e. Soy, Almond Milk, Cereal. Oatmilk)

Note: Dairy products are the main natural source of Calcium with the quickest and most absorption in comparison to plant based foods

Important for the immune system, wound healing, and blood sugar control. Compounds in plant foods, called phytates, keep our body from absorbing it. This is why it’s important to soak beans, grains, and seeds for several hours, in water, before cooking. Eating sprouted grains and beans, leavened grains, such a breads, instead of crackers also increases absorption.

Good sources of Zinc are:

Whole grains

Tofu

Tempeh

Beans

Peas

Lentils

Nuts

Seeds

Fortified breakfast cereals

Note: Key dietary components of vitamins C, D, E, Zinc, and Omega-3’s, have well established immuno-modulatory effects, with benefits in infectious disease. Some research has even shown the potential role in management of COVID-19

Builds strong bones and aids in optimal functioning of our muscles, nerves, cardiovascular, and immune systems. Very few foods have Vitamin D, the main source of vitamin D is dependent on sun exposure. Some foods, such as, fatty fish, fish liver oil, mushrooms, and more recently, alternative milks have added sources of both Calcium & Vitamin D.

Advice: For darker skin tones, 30 minutes a day outside should provide a good amount of absorption. 20 minutes for lighter skin types.

Supplements are typically advised. Speak with your physician prior to taking any over-the-counter supplements

Research has shown, Omega-3’s, such as EPA & DHA, found in fatty fish, may help lower the risk of heart disease and help the immune system and brain.

There are three main omega-3 fatty acids; ALA, EPA, DHA. ALA is found mainly in plant oils, such as flaxseed, canola oils, soybean. EPA & DHA are found in fish and other seafood. ALA is an essential amino acid, meaning our body does not naturally create it; it needs be consumed by foods and/or drink. ALA can convert to EPA & DHA in the body, but in very low forms; therefore, it is important to also obtain these acids from food consumption.

Good plant based sources include:

Ground Flaxseeds/Oil

Walnuts

Chia Seed

Organic Canola Oil

Please note* Plant based omega 3’s do not easily convert to EPA & DHA in the body; taking a micro-algae supplement may be helpful. Speak with your physician before taking any over-the-counter supplement

Vitamins & Minerals