Veg*n sources, optimal and adequate intakes, possible risks factors for deficiency or excess of vitamins and minerals relevant to veg*n diets and lifestyles

These substances are required in trace amounts for good health. Requirements vary according to age, lifestyle, pregnancy and so on.

Vitamins required by the body include A (retinol - its precursor is beta-carotene, which is converted to vitamin A in the body), B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cyanobalamin), folic acid, biotin, C (ascorbic acid), D (from D2 and D3, the latter being formed in the skin when exposed to sunlight), E (tocopherol) and K.

Minerals required by the body include boron, calcium, chromium, copper, iodine, iron, magnesium, manganese, molybdenum, potassium, selenium and zinc

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