Vitamins and Functional Foods Your Body May Be Missing

Despite following a balanced diet, many people may find they are deficient in or “lacking” certain vitamins, which are critical for the healthy functioning of the body. In addition to vitamins, consuming a variety of foods with phytochemicals, which are biologically active compounds found in plants, can benefit gut health and overall health. Read below to learn more about vitamins and phytochemicals and where to find them.

Vitamins that people are most commonly “lacking” in and where to find them?

• Iron
  • Iron is a mineral found in foods in two forms. In meat and animal products, it can be found in the “heme” form, which is readily absorbed in the intestine. In-plant sources, it can be found in the “non-heme” form, which needs some extra help with absorption from vitamin C. If you are anemic, borderline anemic, or know you don’t get enough iron in your diet, here are some food sources we recommend before diving into a supplement (which, of course, you would only take on doctor’s orders).
  • Heme sources: Oysters, clams, mussels, beef/chicken liver, sardines, beef, poultry, canned light tuna
  • Non-heme sources: Beans, lentils, spinach, potato with skin, nuts/seeds, cacao
    • Should be consumed with a source of vitamin C: Bell peppers, broccoli, tomatoes, citrus, kiwi, strawberries
• B12 
  • Vitamin B12 is a vitamin that is primarily found in animal sources. It has a crucial role in blood and nervous system health and can sometimes be overlooked in one’s diet. A deficiency in B12 leads to anemia, like iron, so it’s important to get your blood tested and talk to your doctor before you take any supplements for anemia. There are food sources you can include in your diet to increase your intake of vitamin B12.
  • Fish, shellfish, red meat, eggs, poultry, milk, yogurt, fortified nutritional yeast, fortified non-dairy milk
  • Tip: Don’t assume a vegan product is fortified with vitamin B12. Check the label! Vitamin B12 should be listed on the nutrient label, or there should be “cyanocobalamin” listed in the ingredients label.
• Magnesium 
  • Magnesium is a mineral that has many crucial roles in the body involving bone health, blood sugar regulation, blood pressure, and nerve function. Many Americans are deficient in magnesium, even though it is found in a wide array of foods. Here are some top sources of magnesium.
  • Almonds, cashews, pumpkin seeds, black beans, kidney beans, edamame, brown rice, potato with skin, cacao, avocado, salmon, beef
• Zinc 
  • Zinc is a mineral that is needed for proper immune function, DNA repair, growth of cells, building proteins, and collagen formation. Zinc is also needed for proper function of taste and smell. There are food sources you can consume to increase your intake of zinc.
  • Shellfish (clams, oysters, mussels), beef, pork, legumes, dark meat chicken, pumpkin seeds, cashews, chickpeas

Phytochemicals for Gut Health 

• Chlorophyll 
  • Fat-soluble green pigment found in plants, algae, and cyanobacteria. Other pigments are found in green plants but chlorophyll can absorb them, hence the green color of its food sources. Chlorophyll has many powerful functions that benefit the body.
  • It has the ability to bind to certain chemicals known to be carcinogenic, such as heterocyclic amines, preventing the action of those chemicals. 
  • It has antioxidant properties, possibly protecting the body from harmful free radicals
  • May increase activity of enzymes that excrete procarcinogen molecules 
  • May help prevent aflatoxin-associated liver cancer
  • Leafy greens (spinach, kale, arugula, etc), parsley, green beans, leeks, sugar peas
• Carotenoids
  • Fat-soluble yellow, orange, red pigments found in plants. Most common carotenoids are α-carotene, β-carotene, β-cryptoxanthin, lutein, zeaxanthin, and lycopene. 
  • Lutein and zeaxanthin are selectively taken up by the macula of the eye, and they function to absorb up to 90% of blue light and help the eyes function optimally.
  • α-carotene, β-carotene, and β-cryptoxanthin are provitamin A, which means they can be converted to vitamin A in the body as needed.
  • Carotenoids are needs for: normal growth and development, immune system function, and vision health
  • They have antioxidant properties
  • Sources: pumpkin, carrots, tomatoes, sweet potato, bell peppers, apricots, oranges, collards, paprika, watermelon, peas, avocado, egg yolk
• Flavonoids 
  • Anthocyanins – blue, red, purple
  • Anthoxanthins – white, yellow
  • Flavan-3-ols, flavanones, flavones, and isoflavones, flavonols
  • Anti-inflammatory, anti-thrombogenic, antidiabetic, anticancer, and neuroprotective, however, generally have low bioavailability due to limited absorption and extensive metabolism
  • The metabolic fate of flavonoids depends on the diversity of the gut microbiome, because bacteria in the gut are responsible for fermented flavonoids into metabolites that either get absorbed or excreted. (https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids)
  • Sources: blackberries, blueberries, blood orange, elderberries, grapes, onions, cauliflower, raspberries, red cabbage, radishes, apples, tea, coffee, cacao, apples with skin, cinnamon, spinach, kale, chili peppers, celery, peppermint, lemon, grapefruit
• Lignans 
  • Polyphenols found in plants
  • Flaxseed is richest source of lignans
  • Metabolized by intestinal bacteria to enterodiol and enterolactone, so this is another phytochemical that is dependent on gut microbiota for metabolism and absorption
  • Studies support their cardio-protective and anti-cancer effects
  • Sources: flaxseed, sesame seeds, curly kale, apricots, cabbage, brussels sprouts, strawberries, tofu, dark rye bread

The best way to avoid nutritional shortfalls is to consume a variety of foods. By including a diversity of plant and animal foods, you will ensure you obtain the necessary vitamins and plant compounds that support your health.