- daily values,
- non-animal sources,
- health benefits.
Daily value: 800 micrograms
Non-animal sources: carrots, collard greens, kale, mangoes, mustard greens, pumpkin, spinach, sweet potatoes, Swiss chard, turnip greens, winter squash.
Vitamin A improves the body’s immunity against infections, keeps mucus membranes moist, ensures healthy eyes, skin, teeth, bones and soft tissue. It prevents urinary stones, muscular dystrophy, acne and certain cancers. The vitamin also lowers cholesterol and slows the aging process.
Daily value: 2 milligrams
Non-animal sources: avocados, bananas, brown rice, lentils, oats, peanuts, soybeans, spinach, sunflower seeds, sweet potatoes, walnuts, whole wheat.
Vitamin B6 helps the body to produce antibodies, maintain normal nerve function, make hemoglobin, breaks down proteins, keep normal blood sugar level.
Daily value: 6 micrograms
Plant foods don’t contain vitamin B12 so vegans need to get it from either supplements or fortified foods.
Vitamin B12 is important for metabolism. It is needed for the formation of red blood cells and for the maintenance of the central nervous system. The deficiency causes depression, memory loss, heart disease, anemia, weakness, numbness or tingling in the arms and legs, loss of balance.