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 The Importance of Vitamin B6:  - produce white cell and T-cell - produce red blood cell and help in transport oxygen Function Of Vitamin B6: - for brain development - keep nervous system and immune system healthy   Sign Of Deficiency Vitamin B6:   - numb hand - foggy brain - dry cracked lips Sign Of Over-nutrient Vitamin B6:  - numbness - sensitive to sunlight  - nausea   Daily Recommend Intake: 1.3 mg for those below age 50  1.5mg for female above 50 1.7mg for  male above 50   Vegan Food Sources: - banana  - red bell pepper - bamboo (Note: the bamboo itself has toxin to human, so one must know the proper way of cooking it)   Other Noteworthy Point:   Reference: https://renuerx.com/which-vitamin-b-should-i-take-to-boost-my-immune-system/   https://www.carespot.com/blog/healthcare-101-five-foods-boost-your-immune-system/     http://www.whfoods.com/genpage.php?dbid=24&tname=faq https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468   https://www.webmd.com/vitamins-and-

The Importance of Vitamin K: - for nerve cell - help wound to heal, help to blood clotting Function of Vitamin K: Sign of Deficiency:  - excessive bleeding - heavy menstrual period Sign of Over-nutrients:  -120mg for adult men - 90mg for adult women Daily Recommend Intake:  Vegan food sources:  - green matcha tea - cereal grain - vegetable oil - parsley Other Noteworthy point: Reference: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/ https://medlineplus.gov/ency/article/002407.htm   ---------------------------------------------------------------------------------------------------------------------- *All credits of the information in this page & post goes to the respective author and publisher provided in the reference link Author note: This post information are based on what the author know and read so far. Therefore reader are encourage to do their own fact finding and checking from trusted source of information. 1 ounce = 2 tablespoo

 The Importance of Fiber:  - good for going to toilet. important for good health.   Function Of Fiber: - good for bowel movement, solving constipation issue. - also for maintain good health and lowering heart disease, cancer issue.  - lower cholesterol level   Sign Of Deficiency Fiber:  - constipation problem   Sign Of Over-nutrient:  - bloating - gas - cramping Daily Recommend Intake: 25- 30g fiber for adults.  children (1-18 years old) - 14-31 gram Vegan Food Sources: -bean -brocolli  -sunflower seed -pea- green pea - 1 cup 14g -apples -cauliflower - coconut  - oatmeal - barley - 6g per cup Other Noteworthy Point: - soluble fiber help lower glucose level. - insoluble fiber help with bowel movement.  - drinks lots of water so that it helps fiber solve  constipation issue. Reference: https://www.benefiber.com/fiber-in-your-life/daily-fiber-intake/top-10-high-fiber-foods/   https://www.todaysdietitian.com/newarchives/063008p28.shtml https://www.mayoclinic.org/healthy-lifestyle/nutrition

The Importance of Vitamin E - keep immune system strong against virus and bacteria - a very powerful antioxidant - important for brain and nervous system -  for reproductive function - help increase the hair for those who suffering from hair loss Function of Vitamin E Sign of Deficiency: - prone to infection, impair eyesights and muscle weakness. - neuron degeneration.  - premature hair graying Sign of Over-nutrients: - increase risk of bleeding including bleeding in the brain - risk of birth defects. Daily Recommend Intake: 15mg per day (adult) Vegan food sources: - wheat germ - oil - 1 table spoon = 20 mg - sunflower - sunflower seeds - 1 cup = 10mg - dried sunflower seed - 1 oz = 9.8mg  - sunflower oil - 1 tablesppon = 5.6mg - safflower - corn - soybean oils - almonds - 1 cup = 7.3mg                  - almond oil - 1 tablespoon = 5.3mg - peanut - hazelnut - 1 cup = 4.3mg - spinach - brocolli - fortified food - red sweet pepper - 1 medium pepper

The Importance of Biotin (Vitamin B7) - important for carb, fat and protein metabolism. - important for hair, skin and nails. Function of Vitamin Biotin: - lessen dandruff - prevent hair from turning grey - treat multiple sclerosis Sign of Deficiency: - hair loss - brittle and thin fingernail - neurological symptoms Sign of Over-nutrients: -  affect thyroid test result. Daily Recommend Intake: 30 mcg per days for adult Vegan food sources: - nuts - sunflower seeds - 100 gram = 66mcg biotin - legume - 100 gram fresh green pea = 44 mcg biotin - cauliflower - banana - cereal grain - avocado - sweet potato - 1 cup = 8.60mcg biotin - Yeast - mushroom - nuts and nuts butter - corn - soy - spinach - potatoes - almond - 0.25 cup = 14.72 mcg - carrots - 1 cup = 6.10 mcg - tomatoes - 1 cup = 7.20 mcg - Oats = 0.25 cup = 7.80 mcg Other Noteworthy point: - used to known as vitamin H. - raw egg white can interfere with biotin absorption. - biotin is wat

The Importance of Niacin (Vitamin B3) - every part of the body need it to function properly. - help lower cholesterol, ease arithis, boost brain function Function of Vitamin - aid enzymes to covert food into energy - regulate blood sugar - help nervous system function properly - maintain healthy brain cell - promote sleep that cause by depression   Sign of Deficiency: - memory loss , mental confusion - fatigue - depression - headache - diarhhae - skin problems - amnesia - death (if left untreated) - anxiety - restlessness - poor concentration - bright red tongue - constipation Sign of Over-nutrients: - skin rashes - dry skin - liver damage - high blood sugar level - type II diabetes - birth defects risk Daily Recommend Intake: men above 14 years old : 16mg per day women above 14 years old : 14mg per day  Vegan food sources: - peanuts - dry roasted - 14.4mg per 100g - lentils - portabella mushroom - 6.3mg per 100gram - brown rice - 2.6mg p

The importance of Calcium Calcium has to provide strong bone and teeth. it also help in nervous system, blood clotting and muscle control.  Function of Calcium: - keep bone and teeth strong. Sign of Deficiency : - fainting - heart failure - chest pain - numbness and tingling sensations around mouth, fingers and toes - muscle cramps - fatigue - dry skin - cataracts - brittle nails Daily recommended intake: 700 mg per day for adult (according to UK recommendation) 1000mg per day for adult (according to other sites) Vegan food sources: - dried fig - 30g dried fig =  72 mg calcium. - kale - 80 gram cooked cale = 120 mg calcium - calcium fortified food - fortified soy, milk rice milk - 8 ounces = 300 to 500mg - Supplements - check vegan certified supplements for peace of mind. -coconut milk  - 100 gram = 16 mg calcium - sesame seed - soy bean - 1 cup boil = 175 mg calcium - collards - 1 cup boil = 266mg calcium - blackstrap molasses  - 1 table spoon

The Importance of B1 (Thiamine) important for nerve , muscle and heart function. Sign of Deficiency : - affect breathing , heart function, alertness  - affect nervous system, heart and brain - visual impairment  - chronic brain damage Sign of Over Nutrients: Daily recommended intake: 1.2 mg for males over 18 years old 1.1 mg for female over 18 years old Vegan food sources: - pea -nuts - dried bean - lentils - legume - bread - rice - yeast - fortified food - supplements - check for vegan supplements for peace of mind Other noteworthy points:  - taking b1 is said to be helpful in preventing mosquito bite. - b1 can be gone due to food processing such as rice . therefore it is important to make sure the food do clearly mention it has vitamin b1. Reference: https://www.medicalnewstoday.com/articles/219545.php https://www.peoplespharmacy.com/2016/06/06/will-vitamin-b1-scare-mosquitoes-away/ https://www.healthline.com/health/vitamin-watch-b1-thiamine#supplemen

 In the world of vegan and vegetarian, one of the most important information that any vegan and vegetarian should know is about the existence of vitamin b12. As this vitamin actually play a very important role that missing this nutrients will cause long term effect to our well being. Vitamin b12 are vitamin that are actually develop by bacteria. and thus because of this no vegetable and fruit are said to contain vitamin b12. In the past, people had difficulty getting their source of vitamin b12 from their farming. Because of advance technology now in farm where fruits and vegetable are said to be wash to the point where the food itself no longer has any vitamin b12 when it reach to the store. Unless one plant one own vegetable in one farm (which it is said cobalt are the nutrients needed by the soil to encourage vitamin b12) , vegan and vegetarians will need to make a special effort to source their vitamin b12. Deficiency of vitamin b12 can take a very long time to manifest. some o

The Importance of Melatonin: - promote good sleep - help signal body that it is time to sleep at night. Function of Vitamin - promote good sleep - help protect skin from damage   Sign of Deficiency: - sleep disturbances - anxiety - fatigue - depression - insomnia - affect cognitive ability - aging sign Sign of Over-nutrients: - headache - morning sleepiness Daily Recommend Intake: there are no daily recommendation. however there are suggestion of taking not more than 3mg daily for 29 weeks for those are having insomnia. (children should get advise from doctor first for the daily recommendation as a safety precaution).   Vegan food sources: -tart cherries - corn - asparagus - tomato - promegranates - olives - grape - brocolli - cucumber - rice - barley - rolled oats - sunflower seeds - peanuts - mustard seeds - flax seed - banana - pineapple - oranges - cherries Other Noteworthy point: - no artificial light at night  help body create

The Importance of Vitamin Zinc: - important for body immune system to work effectively. - also important for the sense of  smell  and taste Function of Vitamin: - heal wound - breakdown carbohydrate - reduce the chances of getting common cold - lessen acne - prevent dandruff Sign of Deficiency: - loss of hair - poor apetite - sense of taste problem - sense of smell problem - trouble seeing in the dark - wound recover very slow Sign of Over-nutrients: - causes iron or copper deficiency - cause diarrhea - cause vomiting Daily Recommend Intake: 8 mg per day for female above 18 years old 11 mg per day for male above 14 years old  Vegan food sources: - nuts - legumes - whole grain - yeast - chickpea - one half cup cooked contain 1.3mg - baked bean - half a cup contain 2.9mg zinc - cashew - one ounce dry roasted cashew contain 1.6 mg - oats - cooked brown rice - mushroom - 1 cup of mushroom contain 0.4mg - kale - 1 cooked cup = 0.3mg - chia seed - 1

Last Update: June 2018 The Importance of Vitamin B2 (Riboflavin) - energy production and normal cell function growth - controlling free radical Function Of Vitamin B2 - act as antioxidant - for eye Sign of Deficiency :  - cause retarded of growth in children , anemia , rash around the nose, red inflamed tongue, crack on the outer mouth - throat swelling , soreness - swollen tongue, skin cracking - nerve damage - increase of anxiety and sign of depression Sign of Over Nutrients: -extremely high dose increase  risk of kidney stone   Daily recommended intake: 1.1 mg for female adult over 18 years old 1.3mg for male adult over 18 years old Vegan food sources:  - brocolli  - 0.12mg B2 per 100 gram (boil, cook, drain)  - spinach - aparagus - fortified cereal, grain - supplements - check for vegan certified supplements for peace of mind. - mushroom - 0.49mg per 100g - almond - 1.10mg per 100gram - sesame seed - 0.47mg per 100 gram - seaweed - 1 cup = 4.1mg

The Importance of Copper Nutrient - help make red blood cell - help prevent osteoporosis - anti bacterial property - good for immune system - good for heart health - promote smooth and supple skin - increase blood coagulation time (slow down blood clotting time) - stimulate brain (brain work faster) Function of Vitamin: - form collagen -maintain nerve cell - help make red blood cell - maintain healthy bones Sign of Deficiency: - cardiovascular problem - high cholesterol and high blood pressure problem - anemia Sign of Over-nutrients: - nausea - headache - dizziness - poisonous if the amount taken is too much Daily Recommend Intake: 900mcg daily  Vegan food sources:  - whole grains - beans - potato - cocoa - cocoa drink - dried fruits - black pepper - nuts such as cashew and almonds - shitake mushroom - chili - peanuts - pecan - legume - mushroom - wheat - rye - lemon - ginger - clove - sesame seeds Other Noteworthy point: - neurode