Food & Wellnes Articles

A Quick Vegan Guide: Functions and Food Sources of Vitamins

The word “vitamin” comes from the Latin for “vital to life.” These important nutrients help release energy from food, fight infection, protect against damage to cells, promote normal growth and development and generally keep us healthy.

The following is a list of the different functions of some important vitamins and list of food sources for them.

  • Aids in normal bone and tooth development
  • Aids in night vision
  • Helps maintain the health of skin and membranes

Some Food Sources dark root vegetables such as carrots and sweet potatoes, pumpkin, cantaloupe, pink grapefruit, tomatoes, broccoli and dark leafy green vegetables including callaloo, dandelion spinach, beet greens, Swiss chard and kale

  • Helps in the development and maintenance of bones, cartilage and teeth
  • helps heal cuts and wounds and keeps gum healthy
  • Acts as an antioxidant
  • Aids in iron absorption

Some Food Sources oranges and orange juice, grapefruit and other grapefruit juice, kiwifruit, strawberries, bell peppers, broccoli, Brussels sprouts, potatoes and tomatoes

Vitamin D (the “sunshine vitamin”): FUNCTIONS IN THE BODY
  • Helps the body absorb and use calcium and phosphorus
  • Plays a role in bone and tooth formation and maintenance

Some Food Sources mushrooms (the only plant source of vitamin D), almond milk (original fortified with vitamin D), soy yogurt fortified with vitamin D, ready-to-eat cereals and oatmeal fortified with vitamin D, orange juice fortified with vitamin D

Our bodies can actually make and absorb vitamin D from sun exposure. According the the National Institute of Health, 5 – 30 minutes of sun exposure between 10 am and 3 pm twice a week to the face, arms, legs, or back without sunscreen is usually enough to help boost vitamin D intake. This process varies widely depending on the season, time of day, cloud cover, skin color, and sunscreen use, so eating food sources of vitamin D (such as fortified dairy products, or some mushrooms) is also important. Vitamin D is also available as a dietary supplement.

  • Protects the fat in body tissues from oxidation. This means it helps to slow down processes that damage cells.

Some Food Sources sunflower seeds, nuts, vegetable oils, papaya, peanut butter, avocados, sweet potatoes and wheat germ

  • Plays an important role in blood clotting

Some Food Sources cabbage, asparagus, kale, cauliflower, dandelion, strawberries, lentils, dried soybeans, dark green leafy vegetables such as spinach, kale and broccoli, canola oil and soybean oil

Thiamin (vitamin B1): FUNCTIONS IN THE BODY
  • Releases energy in carbohydrates
  • Aids in normal growth

Some Food Sources whole-grain and enriched breads, cereals and pasta, green peas, dried beans (kidney, navy, soybeans), lentils and nuts

Riboflavin (vitamin B2): FUNCTIONS IN THE BODY
  • Plays a role in energy metabolism and tissue formation
  • Is involved in the metabolism of other B vitamins

Some Food Sources nuts, green peas, cooked spinach, beans (navy, soybeans), lentils and whole-grain and enriched breads, cereals and pasta

Niacin (vitamin B3): FUNCTIONS IN THE BODY
  • Plays a role in energy metabolism
  • Aids in normal growth and development

Some Food Sources peanuts, peanut butter, beans (kidney, navy, soybeans, chickpeas), corn, green peas and whole-grain and enriched breads, cereals, pasta

Pyridoxin (vitamin B6): FUNCTIONS IN THE BODY
  • Aids in energy metabolism and tissue formation

Some Food Sources whole-grains and enriched cereals, beans (kidney, navy, soybeans, chickpeas), lentils, potatoes, bananas and watermelon

Cobalamin (vitamin B12): FUNCTIONS IN THE BODY
  • Aids in red blood cell formation

Some Food Sources Some foods such as soy and rice beverages and soy-based meat substitutes, are fortified with B12. If relying on fortified foods, check the labels carefully to make sure you are getting daily recommended amount. You may find the use of B12 supplements more convenient and economical. Talk to a physician.

  • Aids in red blood cell formation
  • Has an essential role in making new cells

Some Food Sources cooked beans (kidney, navy, soybeans, chickpeas), lentils, asparagus, cooked spinach, romaine lettuce, Brussels sprouts, beets, broccoli, corn, green peas, oranges and orange juice, pineapple juice, honeydew melon, cantaloupe, sunflower seeds, nuts, peanut butter, wheat germ and enriched bread, cereal grains and pasta

– – You may also like The Vegan Pantry: What Does An Everyday Vegan Eat? Click HERE to read more.

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Resource: Dietitians of Canada, Simply Great Food

Photography by Ify Yani, Contributor, Cooking Green Goodness Magazine