Comparing Foods' Vitamin Content by Eric Mindel In the 1980s, a person who followed a vegan diet was often challenged by other people to identify an adequate source of protein in a diet void of animal products. Citing a variety of legumes, soy products, and nuts easily answered the protein question. Today, more people are less concerned about protein intake and increasingly aware of consuming a diet rich in the essential vitamins and minerals. With the protein challenge conquered, today's vegan is now challenged to describe a diet balanced in the nutrients required for good health. Sometimes, the questions come from people on vegetarian diets who are nervous about following a diet containing no animal products, fearful of negative health consequences. Such concern is understandable, but it's not justified. A vegan diet can easily provide all the nutrients needed for a lifetime of health, and the food sources that provide these nutrients are often more concentrated in the nutrients than animal derived food sources. In addition to providing higher concentrations of some nutrients, food products derived from plant sources do not contain cholesterol, are typically lower in saturated fats, and are usually more easily digested than food products from animal sources. In comparing just the nutrient content of a variety of foods, the following is a list of the thirteen essential vitamins. Included is a brief description of their benefits to the body, along with a few examples of the more potent sources for each vitamin. The examples include some of the most nutrient-rich food sources (both animal and plant sources) for each of the thirteen vitamins, and they may also include other examples for comparison. Vitamin A Vitamin A is important in the maintenance of vision, the development and maintenance epithelial tissue (such as the cornea, the skin, lining of the lungs, etc.), the growth and formation of tooth enamel, the body's resistance to infection, and the assistance of warding off a variety of cancers. The following foods (and amounts) all contain comparable levels of Vitamin A, falling in the window of Recommended Daily Amount: 1 ounce of beef liver 1 raw carrot 1 large baked sweet potato 5 quarts of nonfat milk Vitamin D Vitamin D is a unique nutrient because the human body is able to produce it as a result of exposure to sunlight. The average person can sunbathe for ten minutes daily during the summer months and store an annual supply of Vitamin D (note: darker skinned people and older people require more exposure to sunlight to produce Vitamin D). Toxicity of this vitamin, which can occur by ingesting only four times the Recommended Daily Amount, may result in diarrhea, headaches, nausea, calcium deposits in soft tissue, and irreversible kidney or heart damage. Significant levels of Vitamin D are found only in animal derived food products. The following foods (and amounts) both contain comparable levels of Vitamin D, and both the listed amounts are at the threshold of toxic levels for daily intake: 2 ounces of fresh mackerel 1 quart of fortified milk Vitamin E Vitamin E is an antioxidant which strengthens and protects cells and tissue from damage. Adequate intake of Vitamin E may help prevent premature aging, may assist in warding off cancer, may help people with diabetes maintain lower blood sugar, and may help alleviate pain in rheumatoid arthritis. The following foods (and amounts) all contain comparable levels of Vitamin E, equal to about 75% of the Recommended Daily Amount: 1 ounce of safflower oil 10 ounces of beef 1 ½ cups of spinach 5 ½ pounds of turkey Vitamin K Vitamin K assists in the maintenance of proper blood clotting and may also inhibit the growth of some cancers. The following foods (and amounts) all contain comparable levels of Vitamin K, equal to slightly more than the Recommended Daily Amount: 1/8 cup of turnip greens 1/3 cup of broccoli 4 ounces of beef liver 10 ounces of cheese Vitamin B1 This vitamin is vital for the functioning of all body cells, especially in the nervous system. A deficiency of Vitamin B1 creates health problems in the nervous, gastrointestinal, and cardiovascular systems. Because this nutrient is water-soluble, whatever the body does not absorb is excreted through urine. Therefore, daily intake of Vitamin B1 is important for good health. The following foods (and amounts) all contain comparable levels of Vitamin B1, equal to the Recommended Daily Amount: 2/3 cup of wheatgerm 9 ounces of ham 4 tablespoons of Brewer's Nutritional Yeast 1 pound of beef liver 4 cups of oysters Vitamin B2 Like most other water-soluble vitamins, this must be ingested daily, for excess amounts are excreted through urine. Vitamin B2 is important for normal release of energy from carbohydrates, protein, and fat from food. It may also help to prevent prostate cancer. Early signs of a Vitamin B2 deficiency may include burning of the lips, mouth, and tongue; itching of the eyes; loss of vision, and cracks at the corners of the mouth. The following foods (and amounts) all contain comparable levels of Vitamin B2, equal to one half the Recommended Daily Amount: 4 ½ ounces of beef liver 2 cups of yogurt 2 avocados 2 cups of collard greens 3 cups of asparagus Niacin Because the excess is excreted through urine, daily intake of Niacin is important. Niacin plays an important role in cells' functioning. The vitamin may help reduce cholesterol and triglyceride levels, may enhance the treatment of epilepsy, and large doses may heighten treatment effectiveness for people with psychiatric disorders. The following foods (and amounts) all contain comparable amounts of Niacin, equal to the Recommended Daily Amount: ½ breast of chicken 6 tablespoons of peanut butter 6 ounces of salmon 5 medium potatoes 2 quarts of milk 5 tablespoons of Brewer's Nutritional Yeast Vitamin B6 Because excess intake of Vitamin B6 is excreted through urine, daily intake is important. The vitamin's primary duty involves protein and amino acids, including the creation of protein related compounds (e.g., hormones, hemoglobin, neurotransmitters, and many enzymes). Proper or elevated intake of Vitamin B6 may help people with asthma, mood disorders, and carpal tunnel syndrome. Additionally, it helps the effectiveness of the body's immune system and can help alleviate the discomfort of PMS in some women. The following foods (and amounts) all contain comparable levels of Vitamin B6, equal to ¼ the Recommended Daily Amount: 1 medium banana 4 ounces of chicken 2 cups of brown rice 4 ½ ounces of fish 1 ½ cups of cooked spinach Vitamin B12 Unlike other water-soluble nutrients, Vitamin B12 can be stored in the body (primarily in the liver) for future use. Of the thirteen vitamins, this is the most difficult for vegans to obtain adequate levels, for it's only present in animal products or fermented food products as a result of the bacteria that creates it. Vitamin B12 is important in the formation and maintenance of the nervous system. A deficiency of this nutrient can cause irreversible nerve damage, with initial symptoms that include fatigue and poor concentration. The average body is efficient at absorbing B12 and also effective in its reabsorption from bile. Because of this, it takes many years for symptoms to appear after a prolonged deficiency of the vitamin. Though it's true that B12 occurs naturally only in animal derived products, there are a multitude of fortified soy products available, including veggie burgers, soy milk, TVP, and miso. Folic Acid This nutrient assists in the maintenance of cells' genetic codes and is crucial for the normal growth and maintenance of all cells. A deficiency can trigger a wide variety of symptoms stemming from cell degeneration, including increased susceptibility to cervical cancer. Folic Acid deficiency is one of the most common among nutrient intake concerns. The following foods (and amounts) all contain comparable levels of Folic Acid, equal to about 1 ½ times the Recommended Daily Amount: 1 tablespoon of Brewer's Nutritional Yeast 18 ounces of orange juice 8 ounces of beef liver 2 cups of cooked spinach 19 slices of whole wheat bread Biotin Biotin is produced in the human body's small intestine and needs only minimal supplement from food sources. This vitamin is important for a variety of body processes that create and break down carbohydrates, fats, and amino acids. A deficiency is rare except in people who consume many egg whites daily, which contains a chemical at a level that blocks the absorption of biotin. The following foods (and amounts) all contain comparable levels of Biotin, equal to a level within the Recommended Daily Amount: 3 ounces of beef liver 1 1/3 cups of oatmeal 1 2/3 cups of cooked soybeans 2 cups of canned clams 2 quarts of milk Pantothenic Acid Because Pantothenic Acid is readily available in a wide spectrum of animal and plant sources, there has not been a documented record of deficiency in humans. It's converted by the body into a substance that assists in the break down of fats, protein, and carbohydrates for energy. It also plays a role in the manufacture of bile, Vitamin D, fats, red blood cells, and some hormones. Pantothenic Acid has been thought to prevent the graying of hair and also may stimulate the healing of wounds. The following foods (and amounts) all contain comparable levels of Pantothenic Acid, equal to ½ the lower level of the Recommended Daily Amount: 2 medium eggs 1 avocado 1 cup canned mushrooms 8 ounces of chicken 5 oranges Vitamin C Interestingly, humans are only one of a few animals not capable of producing Vitamin C, which is crucial in the creation and maintenance of collagen, a protein that forms the basic structure of connective tissue. A deficiency of Vitamin C will result in the degeneration of connective tissue. Extended deficiency results in scurvy. Vitamin C is only abundant in plant food sources. Though some animal food sources do contain low levels of Vitamin C, the nutrient can be destroyed by heat, and because almost all animal food products are heated during their manufacture or preparation, meat and dairy products are not a reliable source of Vitamin C. The following foods (and amounts) all contain comparable levels of Vitamin C, equal to the Recommended Daily Amount: ½ cup of strawberries ½ cantaloupe ½ cup brussel sprouts 1 medium orange There are many aspects of good nutrition, and developing a diet should not be based solely on vitamin content of particular foods. Yet, if a person avoids a vegan diet due to suspicions that the diet cannot provide adequate levels of vitamins essential for good health, the person should examine each vitamin and identify the food sources richest in each nutrient. Most often, the identified foods will be derived from plant sources. Reference Somer, Elizabeth; Health Media of America. _The Essential Guide to Vitamins and Minerals_. New York: HarperCollins Publishers, 1992. There are 37 comments regarding this article. Read or add comments. Reproduction/reprinting of this article is prohibitted without written consent from both VegWeb and the author. Veggies Unite! does not give medical advice. The information provided through VU should not be used for diagnosing or treating a health problem or a disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, you should consult your health care provider.