Nutrition Basics

Which nutrients should we supplement? Vitamin D3 and Vitamin B12 are necessary in supplement form because we don’t get sun. Download or read Dr Greger’s VitaminD infographic:

https://nutritionfacts.org/blog/vitamin-d-recommendations-infographic/

Which nutrients should we eat?

Minerals work best by eating fresh whole plant foods.

Supplementation with Vit D needed if you are not able to expose your skin to the sun.

Check all the research reported on VitaminnD topics page: https://nutritionfacts.org/topics/vitamin-d-supplements/

Cedric F. Garland, Christine B. French, Leo L. Baggerly, and Robert P. Heaney

https://www.grassrootshealth.net/document/cancer-prevention/

Supplementation with B Complex beneficial but B12 supplementation required for everyone no matter what diet you eat.

Dr Greger explains what supplements we really need:

https://nutritionfacts.org/video/are-supplements-and-vitamins-b12-and-d-really-necessary-on-a-plant-based-diet/

Watch videos on Vitamin B12 or view the topic page:

https://nutritionfacts.org/topics/vitamin-b12/

All the other nutrients, minerals and vitamins you can get by eating whole plant foods.

What are the best green-light (whole food plant-based) sources of vitamin B12 ?

https://nutritionfacts.org/video/the-healthiest-food-sources-of-vitamin-b12/

Fruits, low carb vegetables, legumes, starchy vegetables, whole intact unprocessed grains are the best sources of B vitamins, Iron, Calcium, Zinc, Magnesium.

Eating plants is more beneficial for Iron intake absorption and utilization than taking Iron tablets.

https://nutritionfacts.org/video/risk-associated-with-iron-supplements/

Don’t take iron tablets with dairy, tea or with calcium supplements, antacids or acid blockers.

Review of Calcium supplement interactions here:

https://www.stlukes-stl.com/health-content/medicine/33/000945.htm

It’s better not to get Iron overload or Calcium obstruction or irritability from tablets. Consume Minerals by eating whole Plant Foods like Green leafy vegetables, Beans, Radishes, Nuts, Tahina.

Don’t put Calcium tablets in your blister pack. Only use Calcium supplements if you want to stop diarrhea or bind up bowels. There are side effects from Calcium tablets that are not well known:

https://nutritionfacts.org/video/are-calcium-supplements-safe/

My previous substack about consuming Iron to improve anemia, energy and focus :

Nutrition resources, Daily Dozen App, view pictures and videos about various plantbased foods, identify appropriate portion sizes, sign up for email nutrition lessons:

https://nutritionfacts.org/daily-dozen

Comments or suggestions:

Leave a comment