If you are thinking about going plant based. This is what I wish I knew before I started. This is how you lack nothing:
The human body requires a variety of nutrients that it cannot synthesize on its own. These essential nutrients include vitamins, minerals, amino acids, fatty acids, and other compounds necessary for proper bodily functions. Here’s a breakdown of these nutrients and the plant foods that are rich in them:
### **Vitamins:**
1. **Vitamin A** - Carrots, sweet potatoes, spinach
2. **Vitamin C** - Citrus fruits, strawberries, bell peppers
3. **Vitamin D** - Fortified plant milks, mushrooms
4. **Vitamin E** - Almonds, sunflower seeds, spinach
5. **Vitamin K** - Kale, spinach, broccoli
6. **Vitamin B1 (Thiamine)** - Whole grains, legumes, nuts
7. **Vitamin B2 (Riboflavin)** - Almonds, mushrooms, spinach
8. **Vitamin B3 (Niacin)** - Peanuts, mushrooms, green peas
9. **Vitamin B5 (Pantothenic Acid)** - Avocados, sweet potatoes, lentils
10. **Vitamin B6 (Pyridoxine)** - Bananas, chickpeas, potatoes
11. **Vitamin B7 (Biotin)** - Nuts, seeds, sweet potatoes
12. **Vitamin B9 (Folate)** - Spinach, lentils, chickpeas
13. **Vitamin B12** - Fortified plant milks, nutritional yeast
### **Minerals:**
14. **Calcium** - Almonds, kale, fortified plant milks
15. **Iron** - Lentils, spinach, quinoa
16. **Magnesium** - Almonds, spinach, black beans
17. **Phosphorus** - Lentils, quinoa, nuts
18. **Potassium** - Bananas, sweet potatoes, beans
19. **Zinc** - Chickpeas, lentils, seeds
20. **Copper** - Nuts, seeds, whole grains
21. **Manganese** - Nuts, legumes, whole grains
22. **Selenium** - Brazil nuts, sunflower seeds, brown rice
23. **Iodine** - Seaweed, iodized salt
24. **Chromium** - Broccoli, grapes, whole grains
25. **Molybdenum** - Legumes, grains, nuts
### **Amino Acids:**
Essential amino acids are those that the body cannot synthesize and must be obtained from the diet. These include:
26. **Histidine** - Quinoa, legumes
27. **Isoleucine** - Soy products, lentils
28. **Leucine** - Soy products, beans
29. **Lysine** - Quinoa, lentils, black beans
30. **Methionine** - Brazil nuts, sunflower seeds
31. **Phenylalanine** - Soy products, lentils
32. **Threonine** - Soy products, lentils
33. **Tryptophan** - Pumpkin seeds, soybeans
34. **Valine** - Soy products, beans
### **Fatty Acids:**
Essential fatty acids are necessary fats that humans cannot synthesize and must be obtained through the diet.
35. **Alpha-linolenic acid (Omega-3)** - Flaxseeds, chia seeds, walnuts
36. **Linoleic acid (Omega-6)** - Sunflower seeds, walnuts, corn oil
### **Other Essential Nutrients:**
37. **Choline** - Soybeans, cauliflower, quinoa
38. **Inositol** - Whole grains, citrus fruits, legumes
39. **Carnitine** - Avocado, tempeh, asparagus (though primarily from animal products, can be synthesized in small amounts by the body)
40. **Coenzyme Q10** - Spinach, broccoli, cauliflower (though primarily from animal products)
To ensure you get a full spectrum of these nutrients, a varied diet that includes fruits, vegetables, whole grains, legumes, nuts, vinegar and seeds is essential. Additionally, some nutrients, such as Vitamin B12 and Vitamin D, might require supplementation or fortified foods for those on a strict plant-based diet.