- daily values,
- non-animal sources,
- health benefits.
Daily value: 20 milligrams
Non-animal sources: avocado, brown rice, fortified breads and cereals, legumes, mushrooms, passion fruit, peanuts, yellow tomatoes.
Niacin plays an important role in converting food into energy, making hormones, metabolizing carbohydrates, fats and protein. It’s also important for the hair, skin, eyes, liver and nervous system. Niacin may prevent Alzheimer’s disease. The deficiency leads to pellagra with such symptoms as digestive problems, inflamed skin, mental impairment.
Daily value: 10 milligrams
Non-animal sources: avocado, broccoli, cauliflower, corn, legumes, mushrooms, sweet potatoes, whole grains.
Pantothenic acid plays a role in the production of energy, hormones and cholesterol. It helps us to keep our skin and hair in a good condition, prevents a premature going grey or bald. The vitamin helps to regenerate the cells, brings forward healing wounds, supports the nervous system and metabolism.
Daily value: 1000 milligrams
Non-animal sources: broccoli, dried fruit, garlic, legumes, nuts, oatmeal, seeds, soya foods, whole grains.
Phosphorus occurs in every cell of the body but the great majority is in the bones and teeth. It helps to filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. It also helps reduce muscle pain after a hard workout. The body needs this mineral for the growth, maintenance and repair tissues and cells. Phosphorus is also needed to help balance and use other vitamins and minerals, such as vitamin D, iodine, magnesium or zinc. It’s harder for the body to absorb phosphorus from non-animal sources than from meat or dairy.