Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. Vitamin A is found naturally in many foods and is added to some foods, such as milk and cereal. You can get recommended amounts of vitamin A by eating a variety of foods, including green leafy vegetables and other green, orange, and yellow vegetables, such as broccoli, carrots, and squash. Learn more about vitamin A at the NIH website.

Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Plant foods have no vitamin B12 unless they are fortified. Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don’t have anemia, so it is important to treat a deficiency as soon as possible. Learn more about vitamin B12 at the NIH website.

The B vitamins in the vitamin B complex include thiamine, riboflavin, niacin (nicotinic acid), niacinamide (nicotinamide), the vitamin B6 group (including pyridoxine, pyridoxal, pyridoxamine), biotin, pantothenic acid, and folic acid. A diet rich in B-group vitamins is essential for optimal body and brain function, and insufficient amounts of such vitamins have been associated with higher levels of neural inflammation and oxidative stress. B-group vitamins, in particular, are required for various cortical processes involved in metabolism, such as in the methylation of homocysteine to methionine, essential for DNA synthesis, repair, and other methylation reactions in the central nervous system. Members of the vitamin B complex are being studied in the prevention and treatment of some types of cancer. Learn more about vitamin the B complex at Healthline.

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun. The body also needs vitamin C to make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease. People who eat a very limited variety of food sometimes struggle to get enough Vitamin C. The vitamin C content of food may be reduced by prolonged storage and by cooking. Steaming or microwaving may lessen cooking losses. Learn more about Vitamin C at the NIH website.

Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone’s main building blocks) from food and supplements. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults. Vitamin D is important to the body in many other ways as well. Muscles need it to move, for example, nerves need it to carry messages between the brain and other parts of the body, and the immune system needs vitamin D to fight off invading bacteria and viruses. Together with calcium, vitamin D also helps protect older adults from osteoporosis. Vitamin D is found in cells throughout the body. Learn more about vitamin D at the NIH website.

Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun. The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions. Learn more about vitamin D at the NIH website.

Vitamin K is a nutrient that the body needs to stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body. Vitamin K is found naturally in many foods, including green leafy vegetables, such as spinach, kale, broccoli, and lettuce. Vitamin K deficiency is very rare. Vitamin K is important for healthy bones. Some research shows that people who eat more vitamin K-rich foods have stronger bones and are less likely to break a hip than those who eat less of these foods. Learn more about vitamin K at the NIH website.

The flax plant is an ancient crop that has been cultivated since the beginning of civilization. Flaxseed oil is obtained by cold-pressing ripened and dried flax seeds. (The oil is also commonly known as linseed oil.) Countless studies have linked flaxseed oil to powerful health benefits, likely related to its high content of heart-healthy omega-3 fatty acids. Omega-3 essential fatty acids are "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans, which have both plant estrogen and antioxidant qualities, are found in flaxseed at 75 to 800 times more than other plant foods. Flaxseed oil is rich in fiber and may also have beneficial effects on cholesterol levels when taken as a supplement. Some studies have shown that flaxseed oil may be effective in reducing LDL (bad) cholesterol and boosting protective HDL cholesterol. Recent studies have also suggested that flaxseed may have a protective effect against breast cancer, prostate cancer, and colon cancer. In animal studies, the plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth. Read more about Flaxseed at WebMD.

Alpha-lipoic acid or ALA is a naturally occurring compound that's made in the body. It serves vital functions at the cellular level, such as energy production. Research suggests that it may play a role in weight loss, diabetes, and other health conditions. The antioxidant properties of alpha-lipoic acid have been linked to several benefits, including lower blood sugar levels, reduced inflammation, slowed skin aging, and improved nerve function. Foods like broccoli, tomatoes, spinach, and Brussels sprouts also contain ALA. Learn more about ALA at Healthline.

“Branched-chain” refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat and dairy products. Vegans have a harder time getting BCAAs from the food they eat. One of the most popular uses of BCAAs is to increase muscle growth. In one study, people who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink. Several studies also show that BCAAs decrease protein breakdown during exercise and decrease levels of creatine kinase, which is an indicator of muscle damage. And in two studies, participants who supplemented with BCAAs improved their mental focus during exercise, which is thought to result from the fatigue-reducing effect of BCAAs. Learn more about BCAAs at NIH.
 

Magnesium is the fourth most abundant mineral in the human body. It plays several important roles in the health of your body and brain. Importantly, you may not be getting enough of it, even if you eat a healthy diet. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. Every cell in your body contains it and needs it to function. One of magnesium’s main roles is acting as a cofactor or helper molecule in the biochemical reactions continuously performed by enzymes. Magnesium also plays a role in exercise performance. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue. Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease. Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease. And a few encouraging studies suggest that magnesium can prevent and even help treat migraines. Interestingly, magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS. Magnesium can be found in foods like pumpkin seeds, spinach, black beans, quinoa, almonds, avocado, and dark chocolate.

Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is involved in numerous aspects of cellular metabolism. It is required for the catalytic activity of approximately 100 enzymes, and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell [9]. A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system. According to NIH, the bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because vegetarians do not eat meat, which is high in bioavailable zinc and may enhance zinc absorption. In addition, vegetarians typically eat high levels of legumes and whole grains, which contain phytates that bind zinc and inhibit its absorption.

Grape seeds are rich in antioxidants, including phenolic acids, anthocyanins, flavonoids, and oligomeric proanthocyanidin complexes (OPCs). Due to its high antioxidant content, grape-seed extract can help prevent disease and protect against oxidative stress, tissue damage, and inflammation. A review of 16 studies in 810 people with high blood pressure or an elevated risk of it found that taking 100–2,000 mg of grape seed extract daily significantly reduced systolic and diastolic blood pressure. Some studies also suggest that grape-seed extract may improve blood flow. Additionally, grape-seed extract supplements have been found to reduce LDL oxidation triggered by high fat diets in several animal studies. Learn more about grape-seed extract at Healthline.

Pumpkin seeds may be small, but they’re packed full of valuable nutrients. (Pumpkin seeds are also known as “pepita” — a Mexican Spanish term.) Pumpkin seeds contain antioxidants that can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases. Diets rich in pumpkin seeds also have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers. In addition, pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination. Learn more about pumpkin seeds at Healthline.

Guarana is a Brazilian plant native to the Amazon basin. It contains an impressive range of stimulants, such as caffeine, theophylline and theobromine. Guarana also boasts antioxidants, such as tannins, saponins and catechins. Guarana is loaded with compounds that have antioxidant properties. These include caffeine, theobromine, tannins, saponins and catechins. Interestingly, guarana may have properties that help promote weight loss. First, guarana is a rich source of caffeine, which may boost your metabolism by 3–11% over 12 hours. A faster metabolism means your body burns more calories at rest. Guarana may also reduce the risk of heart disease in two ways. First, the antioxidants in guarana appear to aid blood flow and may prevent blood clots. Second, studies have shown that guarana may decrease the oxidation of “bad” LDL cholesterol. Learn more about guarana at Healthline.

Green tea is touted to be one of the healthiest beverages on the planet. Green tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer. Green tea also contains a catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits. Green tea doesn’t contain as much caffeine as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine. Learn more about green tea at Healthline.

Stevia is a natural sweetener that’s extracted from the leaves of a South American shrub that’s scientifically known as Stevia rebaudiana. The leaves of Stevia rebaudiana are packed with nutrients and phytochemicals, so it’s not surprising that the sweetener is linked to some health benefits. Stevioside, a sweet compound in stevia, has been shown to lower blood pressure, blood sugar, and insulin levels. While plant-based Stevia is considered generally safe, more current research is needed to determine whether the natural sweetener brings sustained benefits for human health. Learn more about Stevia at Healthline.