​But but if you’re vegan how do you get…part 4 vitamin E,vitamin K,vitamin B6 and folic acid

​But but if you’re vegan how do you get…part 4 vitamin E,vitamin K,vitamin B6 and folic acid

Vitamin E

Vitamin E is an antioxidant. It may help protect your cells from damage. This essential nutrient occurs naturally in many foods. Vitamin D actually classifies a different compounds something called Alpha-tocopherol is the compound is most common for humans.
List of vitamin E foods 

  • *safflower/vegetable oils
  •  sunflower seeds
  •  raw wheat germ
  • All nuts
  • green leafy vegetables
  • whole wheat flour
  • whole grains
  • spinach

Vitamin K is an important fat-soluble vitamin that plays a major role in protecting your heart, building your bones & optimizing your insulin levels. 
List of vitamin K foods

  • green leafy vegetables( spinach, turnip greens, kale)
  •  parsley
  • brussels sprouts
  • broccoli/cauliflower
  • Soybeans and soybean oil
  •  cabbage 
  • Kiwi
  • green tea
  • Grapes
  •  pears
  • Asparagus
  • tomatoes.

Vitamin K

Vitamin B6 helps in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan convert to niacin and serotonin for healthy nerve function and also helps red blood cell production. 

List of Vitamin B6 foods

  • whole grains
  •  peanuts
  • Watermelon
  • Soy products- Yogurt milk tofu as well as alternatives like vegan burgers or hot dogs made with soy
  •  mushrooms
  • nuts/legumes
  • soybeans
  • walnuts
  • bananas
  • pineapple
  • plantains
  • hearts of palm
  • artichokes
  •  water chesnuts
  • all squash and pumpkin
  • Brussels sprouts
  •  green beans
  • Kale and collard greens
  • pistachios
  •  nutritional yeast/ baker’s yeast (active yeast)
  • garlic, sage,

While everybody needs folic acid pregnant women or those planning to get pregnant need even more as it can help prevent neural tube defects (NTD), serious abnormalities of the brain and spinal cord among other pregnancy and birth complications. 
List of Folic Acid foods

  • legumes
  • Avocado
  •  lentils
  • Fortified cereals
  • Broccoli
  • Cantaloupe
  • oranges
  • whole grains
  •  asparagus
  • spinach
  • romaine lettuce


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