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Good vegetarian sources

Deficiency symptoms

Fat-soluble vitamins

Vitamin A
Retinol
true form readily used by the body

Beta-carotene
found in vegetables, is the precursor of vitamin A

ER per day
Babies: 350
Children (1 to 3): 400
Children (4 to 6): 450
Children (7 to 9): 500
Children (10 to 12): 550
Boys (13 to 15): 700
Girls (13 to 15): 600
Men: 800
Women: 600
Pregnant women: 700
Nursing mother: 950

Beta-carotene is found in abundance in bright yellow, orange, red and dark green fruits and vegetables.

Carrot, spinach, squash, dandelion, red pepper, apricots, mango, cantaloupe, sea vegetables...

Gradually destroyed by oxygen, heat and drying.

Vitamin D

Ergocalciferol
Found in vegetables

Cholecalciferol
Found in animal products and which the body manufactures when exposed to the sun.

mcg per day
Infants: 10
Teenagers: 10
Adults: 10
Pregnant women: 15
Nursing mother: 15
Elderly: 12

Brewer's yeast, mushrooms and wheat bran, eggs...

Sun exposure is by far our primary source of vitamin D. 10 to 15 minutes every day of sun exposure on the face and hands is sufficient. The darker you skin is, the more sun exposure you need.

Vitamin E

Exists in different forms. The most active is the alpha-tocopherol

mg per day
Babies: 4
Children (1 to 3): 6
Children (4 to 6): 7.5
Children (7 to 9): 9
Children (10 to 12): 11
Teenagers and adults: 12
Pregnant and nursing women: 12

Vitamin E is found in vegetable oils especially sunflower oil and wheat germ oil. Olive, peanut, safflower, sesame, corn and soybean oils are also good.

Cereals, nuts and seeds are interesting sources.

A deficiency is really rare.
However two categories of people are at risk. They are premature babies and people who do not absorb fats normally.

mcg per day
Babies: 10
Adults: 45

Leafy green vegetables such as spinach, lettuce, watercress, leeks...

Other rich foods are: cabbage, Brussels sprouts, broccoli, cauliflower, green beans, peas, apple, eggplant, cereals, soybean and vegetable oils. Ovo-vegetarians can also found this vitamin in eggs.

Bleeding is prolonged and could lead to hemorrhages

Water-soluble vitamins

mg per day
Babies: 0.2
Children (1 to 3): 0.4
Children (4 to 6): 0.6
Children (7 to 9): 0.8
Children (10 to 12): 1
Males: 1.3
Women: 1.1
Pregnant and nursing women: 1.8

The richest food sources of Vitamin-B1 are Brewer's and nutritional yeast.

Good sources are legumes, whole grains, unrefined cereals, rice bran, seeds, Brazil nuts and peanuts.

Other sources are figs, orange, pineapple, watermelon, potatoes and peas.

Quickly lost into cooking water. It is also destroyed by heat.

Tea and alcohol inhibit its absorption as well as large intakes of raw fish, shellfish and cruciferous vegetables.

Intake is increased if large consumption of carbohydrates.

Vitamin B2
Riboflavin

mg per day
Babies: 0.4
Children (1 to 3): 0.8
Children (4 to 6): 1
Children (7 to 9): 1.3
Boys (10 to 12): 1.4
Girls (10 to 12): 1.3
Boys (13 to 15): 1.6
Girls (13 to 15): 1.4
Men: 1.6
Women: 1.5
Pregnant women: 1.6
Nursing mothers: 1.8

The richest in the plant sources are sea vegetables and nutritionnal yeast.

Good souces of vitamin B2 are green leafy vegetables, broccoli, avocado, mushrooms, peas...

Other sources are : legumes, whole grains, nuts, seeds, wheat germ and bran...

Lost from foods during storage and cooking

A deficiency in this vitamin is seldom in occidental countries.

Deficient people would develop skin and/or eyes problems.

mg per day
Babies: 3
Children (1 to 3): 6
Children (4 to 6): 8
Children (7 to 9): 9
Teenagers (10 to 12): 10
Boys (13 to 15): 13
Girls (13 to 15): 11
Men: 14
Women: 11
Pregnant women: 16
Nursing mothers: 15

Brewer's yeast, peanuts, peanut butter, sesame seeds, tahini (sesame butter), sunflower seeds, wheat germ and bran, sprouted wheat, avocado, mushrooms, green peas, whole cereals ...

Also synthesized from tryptophan.

1 niacin equivalents (NE) = 1 mg of niacin or 60 mg of tryptophan.

Nicotinic acid (another form of this vitamin) taken in large doses can cause "niacin flush"; a burning, itching feeling in the face, neck, arms or chest.

Vitamin B5
Panthotenic acid

mg per day
Babies: 2
Children (1 to 3): 2.5
Children (4 to 6): 3
Children (7 to 9): 3.5
Teenagers (10 to 12): 4
Teenagers (13 to 15): 4.5
Older teenagers and adults: 5
Pregnant women: 5
Nursing mothers: 7

Brewer's yeast, whole grain products, legumes, nuts, sunflower seeds, wheat germ ...

Most of the vitamin is lost in the cooking water and is also destroyed by heat.

Being widely distributed in foods, a deficiency is rare.

Vitamin B6
Pyridoxine

mg per day
Babies: 0.3
Children (1 to 3): 0.6
Children (4 to 6): 0.8
Children (7 to 9): 1
Teenagers (10 to 12): 1.3
Boys (13 to 15): 1.6
Girls (13 to 15): 1.5
Men: 1.8
Women: 1.5
Pregnant women: 2
Nursing mothers: 2

Brewer's yeast, raw wheat germ, cabbages, whole grains, nuts, legumes...

Destroyed by cooking and mostly removed from grains by refining.

Too much vitamin B6 can cause a magnesium deficiency.

Higher intakes are required when the diet is rich in proteins.

A deficiency in this vitamin is seldom and is often the result of a B vitamins deficiency.

mcg per day
Babies: 6
Children (1 to 3): 12
Children (4 to 6): 20
Children (7 to 9): 25
Teenager (10 to 12): 35
Teenager (13 to 15): 45
Adults: 50
Pregnant women: 50
Nursing mothers: 55

Brewer's yeast, sprouted seeds, legumes, cauliflower, nuts, whole brown rice, fruits, egg yolks, wheat germ...

Avidin which is found in white raw eggs, binds with biotin and inhibits its absorption. The cooking destroys avidin.

A deficiency in B8 is really seldom since it is widely available in food.

Vitamin B9
Folic acid

mcg per day
Babies: 70
Children (1 to 3): 100
Children (4 to 6): 150
Children (7 to 9): 200
Children (10 to 12): 250
Children (13 to 15): 300
Men: 330
Women: 300
Pregnant and nursing women: 400

Brewer's yeast, green leafy vegetables, orange, banana, red fruits, nuts, avocado,whole grains...

It is partially destroyed by cooking and light.

High dose of folic acid may mask a vitamin B12 deficiency.

Vitamin B12
Cobalamin

mcg per day
Children (1 to 3): 0.8
Children (4 to 6): 1.1
Children (7 to 9): 1.4
Children (10 to 12): 1.9
Children (13 to 15): 2.3
Adults: 2.4
Pregnant women: 2.6
Nursing women: 2.8

Plant foods are completely devoid of B12.

Nutritional yeast can be a really good source of B12 vitamin only if the yeast has been grown on an enriched mold. Read the label or ask the supplier.

Otherwise take supplements

A deficiency in this vitamin can appear several years after one has stopped eating animal products. Moreover, folic acid can mask a vitamin B12 deficiency.

Deficiency can result in nervous disorders and brain damage as well as a form of anemia: Pernicious anemia also called Megaloblastic anemia in which red blood cells are abnormally big

Nervous damages can be permanent.

Vitamin C
Ascorbic acid

mg per day
Babies: 50
Children (1 to 3): 60
Children (4 to 6): 75
Children (7 to 9): 90
Children (10 to 12): 100
Adults and teenagers: 110
Pregnant women: 120
Nursing women: 130

Fresh fruits and vegetables

Heat and air destroy this vitamin. Moreover it can leash into cooking water.

A severe vitamin C deficiency causes scurvy.

Vitamins	Functions	RDA	Good vegetarian sources	Remarks	Deficiency symptoms
Fat-soluble vitamins
Vitamin A Retinol true form readily used by the body Beta-carotene found in vegetables, is the precursor of vitamin A	Antioxidant Involved in the night vision, growth, cell differentiation and reproduction Maintains the health of the skin and surface tissues especially those with mucous linings Protects against infections May also reduce breast cancer	ER per day Babies: 350 Children (1 to 3): 400 Children (4 to 6): 450 Children (7 to 9): 500 Children (10 to 12): 550 Boys (13 to 15): 700 Girls (13 to 15): 600 Men: 800 Women: 600 Pregnant women: 700 Nursing mother: 950	Beta-carotene is found in abundance in bright yellow, orange, red and dark green fruits and vegetables. Carrot, spinach, squash, dandelion, red pepper, apricots, mango, cantaloupe, sea vegetables...	Gradually destroyed by oxygen, heat and drying.	Skin (dry or rough skin) and eyes (red and itchy eyes) problems Night blindness Bone growth problems Weak tooth enamel Low infections resistance Digestive problem (kidney stones, diarrhea, loss of appetite...)
Vitamin D Ergocalciferol Found in vegetables Cholecalciferol Found in animal products and which the body manufactures when exposed to the sun.	Regulates calcium and phosphorus metabolism. Maintains bones and teeth health Might also protect against colorectal and breast cancer.	mcg per day Infants: 10 Teenagers: 10 Adults: 10 Pregnant women: 15 Nursing mother: 15 Elderly: 12	Brewer's yeast, mushrooms and wheat bran, eggs...	Sun exposure is by far our primary source of vitamin D. 10 to 15 minutes every day of sun exposure on the face and hands is sufficient. The darker you skin is, the more sun exposure you need.	Rickets in children Osteomalacia in adults
Vitamin E Exists in different forms. The most active is the alpha-tocopherol	Antioxidant Prevents cancer and slows the aging process Prevents cardiovascular disease Protects lungs from air pollution, eases menopause and boosts our immunity	mg per day Babies: 4 Children (1 to 3): 6 Children (4 to 6): 7.5 Children (7 to 9): 9 Children (10 to 12): 11 Teenagers and adults: 12 Pregnant and nursing women: 12	Vitamin E is found in vegetable oils especially sunflower oil and wheat germ oil. Olive, peanut, safflower, sesame, corn and soybean oils are also good. Cereals, nuts and seeds are interesting sources.		A deficiency is really rare. However two categories of people are at risk. They are premature babies and people who do not absorb fats normally.
Vitamin K	Clot formation Cooperates with vitamins A and D in helping to build bones and kidneys protein	mcg per day Babies: 10 Adults: 45	Leafy green vegetables such as spinach, lettuce, watercress, leeks... Other rich foods are: cabbage, Brussels sprouts, broccoli, cauliflower, green beans, peas, apple, eggplant, cereals, soybean and vegetable oils. Ovo-vegetarians can also found this vitamin in eggs.		Bleeding is prolonged and could lead to hemorrhages
Water-soluble vitamins
Vitamin B1 Thiamin	Essential for production of energy, carbohydrate and alcohol metabolism, and nerve function Vital for normal development, growth, reproduction, healthy skin and hair, blood production and immune function	mg per day Babies: 0.2 Children (1 to 3): 0.4 Children (4 to 6): 0.6 Children (7 to 9): 0.8 Children (10 to 12): 1 Males: 1.3 Women: 1.1 Pregnant and nursing women: 1.8	The richest food sources of Vitamin-B1 are Brewer's and nutritional yeast. Good sources are legumes, whole grains, unrefined cereals, rice bran, seeds, Brazil nuts and peanuts. Other sources are figs, orange, pineapple, watermelon, potatoes and peas.	Quickly lost into cooking water. It is also destroyed by heat. Tea and alcohol inhibit its absorption as well as large intakes of raw fish, shellfish and cruciferous vegetables. Intake is increased if large consumption of carbohydrates.	Anorexie Fatigue Depression Attention deficit Memory lost Muscular weakness Nerve damage Beriberi Wernicke-Korsakoff syndrome (combination of alcoholism and thiamin deficiency)
Vitamin B2 Riboflavin	Production of energy Essential for normal growth and development, cell respiration, regulation of certain hormones, antibody production and for the health of the mucous membranes in the digestive tract. Participates in the making of red blood cells Necessary for good vision. Essential to the proper function of three other B vitamins (B6, B9 and niacin) and iron absorption. Part of the antioxidant: glutathione reductase	mg per day Babies: 0.4 Children (1 to 3): 0.8 Children (4 to 6): 1 Children (7 to 9): 1.3 Boys (10 to 12): 1.4 Girls (10 to 12): 1.3 Boys (13 to 15): 1.6 Girls (13 to 15): 1.4 Men: 1.6 Women: 1.5 Pregnant women: 1.6 Nursing mothers: 1.8	The richest in the plant sources are sea vegetables and nutritionnal yeast. Good souces of vitamin B2 are green leafy vegetables, broccoli, avocado, mushrooms, peas... Other sources are : legumes, whole grains, nuts, seeds, wheat germ and bran...	Lost from foods during storage and cooking	A deficiency in this vitamin is seldom in occidental countries. Deficient people would develop skin and/or eyes problems.
Vitamin B3 Niacin	Production of energy Promotes a healthy nervous system and normal mental function Improves blood circulation and lowers cholesterol and triglycerides Antioxidant and detoxification functions Synthesis of hormones	mg per day Babies: 3 Children (1 to 3): 6 Children (4 to 6): 8 Children (7 to 9): 9 Teenagers (10 to 12): 10 Boys (13 to 15): 13 Girls (13 to 15): 11 Men: 14 Women: 11 Pregnant women: 16 Nursing mothers: 15	Brewer's yeast, peanuts, peanut butter, sesame seeds, tahini (sesame butter), sunflower seeds, wheat germ and bran, sprouted wheat, avocado, mushrooms, green peas, whole cereals ... Also synthesized from tryptophan.	1 niacin equivalents (NE) = 1 mg of niacin or 60 mg of tryptophan. Nicotinic acid (another form of this vitamin) taken in large doses can cause "niacin flush"; a burning, itching feeling in the face, neck, arms or chest.	Skin irritations Muscle weakness Fatigue Dizziness Loss of appetite Headaches Red tongue Nausea and vomiting Pellagra, characterized by the 3Ds: Dermatitis, Diarrhea, and Dementia. If not treated this disease could be lethal.
Vitamin B5 Panthotenic acid	Production of energy Synthesis of fatty acids Required for normal growth and development Anti-stress properties Stimulating wound healing	mg per day Babies: 2 Children (1 to 3): 2.5 Children (4 to 6): 3 Children (7 to 9): 3.5 Teenagers (10 to 12): 4 Teenagers (13 to 15): 4.5 Older teenagers and adults: 5 Pregnant women: 5 Nursing mothers: 7	Brewer's yeast, whole grain products, legumes, nuts, sunflower seeds, wheat germ ...	Most of the vitamin is lost in the cooking water and is also destroyed by heat.	Being widely distributed in foods, a deficiency is rare.
Vitamin B6 Pyridoxine	Protein's metabolism Required to turn the amino acid tryptophan into niacin Release of glycogen from the liver whenever muscles need energy Helps produce body chemicals such as insulin, hemoglobin, antibodies...	mg per day Babies: 0.3 Children (1 to 3): 0.6 Children (4 to 6): 0.8 Children (7 to 9): 1 Teenagers (10 to 12): 1.3 Boys (13 to 15): 1.6 Girls (13 to 15): 1.5 Men: 1.8 Women: 1.5 Pregnant women: 2 Nursing mothers: 2	Brewer's yeast, raw wheat germ, cabbages, whole grains, nuts, legumes...	Destroyed by cooking and mostly removed from grains by refining. Too much vitamin B6 can cause a magnesium deficiency. Higher intakes are required when the diet is rich in proteins.	A deficiency in this vitamin is seldom and is often the result of a B vitamins deficiency.
Vitamin B8 Biotin	Production of energy Required for the utilization of proteins, folic acid and vitamin B 12.	mcg per day Babies: 6 Children (1 to 3): 12 Children (4 to 6): 20 Children (7 to 9): 25 Teenager (10 to 12): 35 Teenager (13 to 15): 45 Adults: 50 Pregnant women: 50 Nursing mothers: 55	Brewer's yeast, sprouted seeds, legumes, cauliflower, nuts, whole brown rice, fruits, egg yolks, wheat germ...	Avidin which is found in white raw eggs, binds with biotin and inhibits its absorption. The cooking destroys avidin.	A deficiency in B8 is really seldom since it is widely available in food.
Vitamin B9 Folic acid	Essential for the normal growth and maintenance of all cells Vital for the reproduction of the cells within the fetus Reducing blood levels of homocysteine and lowering risks of heart disease. Maintains nervous system's integrity and intestinal tract functions	mcg per day Babies: 70 Children (1 to 3): 100 Children (4 to 6): 150 Children (7 to 9): 200 Children (10 to 12): 250 Children (13 to 15): 300 Men: 330 Women: 300 Pregnant and nursing women: 400	Brewer's yeast, green leafy vegetables, orange, banana, red fruits, nuts, avocado,whole grains...	It is partially destroyed by cooking and light. High dose of folic acid may mask a vitamin B12 deficiency.	Anemia Gastrointestinal upset Memory problems Impaired brain and nerve functions Birth defects
Vitamin B12 Cobalamin	Along with vitamin B9 and B6, is needed for the conversion of homocysteine in methionine Production of DNA and RNA.	mcg per day Children (1 to 3): 0.8 Children (4 to 6): 1.1 Children (7 to 9): 1.4 Children (10 to 12): 1.9 Children (13 to 15): 2.3 Adults: 2.4 Pregnant women: 2.6 Nursing women: 2.8	Plant foods are completely devoid of B12. Nutritional yeast can be a really good source of B12 vitamin only if the yeast has been grown on an enriched mold. Read the label or ask the supplier. Otherwise take supplements		A deficiency in this vitamin can appear several years after one has stopped eating animal products. Moreover, folic acid can mask a vitamin B12 deficiency. Deficiency can result in nervous disorders and brain damage as well as a form of anemia: Pernicious anemia also called Megaloblastic anemia in which red blood cells are abnormally big Nervous damages can be permanent.
Vitamin C Ascorbic acid	Help our immune system to fight off foreign invaders Builds and maintains collagen Powerful antioxidant Raises blood levels of HDL cholesterol Increases the iron absorption.	mg per day Babies: 50 Children (1 to 3): 60 Children (4 to 6): 75 Children (7 to 9): 90 Children (10 to 12): 100 Adults and teenagers: 110 Pregnant women: 120 Nursing women: 130	Fresh fruits and vegetables	Heat and air destroy this vitamin. Moreover it can leash into cooking water.	Inflamed gums Frequent unexplained bruising Slow healing of cuts and burns Paleness Intense fatigue Brittle bone A severe vitamin C deficiency causes scurvy.