Vitamin A
The body relies on vitamin A to maintain numerous functions, including skin and bone growth, fighting infections, and proper eye function. Vitamin A compounds can be subdivided into two classes: retinoids, and the provitamin A carotenoids. The vitamin A retinoids are only found in animal sources such as fish liver oil, beef and chicken liver, eggs and dairy products. The provitamin A carotenoids are found in fruits and vegetables such as carrots, kale, spinach, apricots and cantaloupe.

Beta-Carotene
In plants, beta-carotene acts as a natural sun block, protecting leaves and stems from the harmful effects of light and other environmental threats. There is ongoing research on the role of beta-carotene, and other antioxidants, in preventing or reducing the redness and inflammation associated with sunburn. The role of beta-carotene in preventing cancer is also being investigated. Beta-carotene is converted to vitamin A when digested. Best sources include carrots, sweet potatoes, kale, spinach, apricots, butternut squash, pumpkin and collard greens.

Bioflavonoids
Another term for biologically active flavonoids. (See Flavonoid)

Vitamin B
These vitamins can sometimes be lacking in a strict vegetarian diet, though they are abundant in bananas, orange juice, asparagus, mushrooms, lettuce, broccoli, spinach, papaya, potatoes, fortified cereal, milk, peanut butter and eggs. Non-vegetarian sources include beef, chicken, and tuna. In a Harvard study, researchers found that doubling the recommended daily allowance of folic acid, also known as folate, (from 180mg to 500mg) and B6 (1.6 mg to 3 mg) significantly reduced the risk of heart disease by protecting arteries from potentially fatal blockages. In a recent study published in the American Journal of Clinical Nutrition, 92 percent of all vegan participants and 2/3 of vegetarians who consume dairy and eggs suffered from B12 deficiency, a deficiency linked to heart disease and stroke. Since fortified cereal is the only non-meat source of B12, it is recommended that all vegetarians take B12 supplements. Vitamin B deficiency can also cause dry or scaly skin because these vitamins are components of enzymes that maintain normal skin function, including the flow of oil that keeps skin moist and smooth.

Carotenoids
Carotenoids are a large class of natural plant pigments responsible for the red in tomatoes, orange in carrots, and yellow in squash. They are also found in green leafy vegetables but their colors are masked by green chlorophyll. Over 500 compounds comprise the family of carotenoids including lycopene, lutein, zeaxanthin, alpha- and beta-carotene, and many others. These phytochemicals are found in many fruits and vegetables; they have strong antioxidant properties, and are reported to reduce the risk of a wide range of diseases including some types of cancer. Through their antioxidant mechanisms, carotenoids also help safeguard the health of the immune system. Some are converted to vitamin A when digested. Excellent natural sources of carotenoids include spinach, kale, squash, corn, bell peppers, carrots, sweet potatoes, apricots, red peppers, cantaloupe, mangoes, and pumpkin.

Vitamin C
This vitamin helps maintain collagen -- the most important component of connective tissue contributing to the underlying foundation of your skin. Vitamin C is also an antioxidant that works synergistically with beta-carotene, selenium and vitamin E. Other reported benefits of this vitamin are its ability to increase iron absorption, prevent cardiovascular disease, promote gum health, support tooth and bone formation, help heal wounds, encourage formation of hormones and neurochemicals, and strengthen our immune systems. Stress can deplete your body's vitamin C resources, leaving you more vulnerable to disease. Best sources: Citrus fruits/juices, kiwi, broccoli, cauliflower, cantaloupe, papayas, strawberries, tomatoes, sweet and hot peppers, kale, collard greens, and sweet potatoes.

Vitamin D
Vitamin D helps the body properly absorb calcium and phosphorous and plays a vital role in the maintenance of strong bones. Analysis of data from The Iowa Women's Health Study by the University of Iowa, College of Public Health, indicated that a greater intake of vitamin D might be associated with a lower risk of rheumatoid arthritis in older women. Some of the best sources of vitamin D are milk, fortified soymilk, fortified cereals, and salmon.

Vitamin E
The National Institutes of Health lists vitamin E as a fat-soluble vitamin that exists in eight different "tocopherol" forms. These tocopherols collectively act as a powerful free radical scavenging antioxidant. In order to maximize your vitamin E protection, avoid over-exposure to the sun, as it depletes your skin's supply of vitamin E. Best sources: Natural unprocessed vegetable oils, cooked spinach, canned tomato sauce or paste, whole grains, legumes, almonds, peanuts, and dark leafy vegetables.

Fiber
The two types of dietary fiber, water-soluble and insoluble, act differently in the body and both are beneficial. All fiber-containing foods contain a combination of both types of fiber. Water-soluble fiber contained in oats, barley, beans, apples, carrots and oranges, slows both the rate at which food leaves the stomach as well as the rate at which sugar is absorbed into the bloodstream. Water-soluble fiber has also been shown to lower blood cholesterol levels.

Insoluble fiber acts to promote regularity and prevent constipation. Best sources of insoluble fiber: Whole grains like wheat bran and brown rice, and fruits and vegetables (which have a combination of both soluble and insoluble fiber).

Flavonoid
Flavonoid refers to a class of phytochemicals which can be found in all fruits and vegetables as well as beverages (such as tea, wine and fruit drinks). Generally speaking, the more deeply hued the plant, the more flavonoids present. Research suggests that flavonoids may have diverse benefits including antioxidant, antiviral, anti-allergic, anti-platelet, anti-inflammatory, and anti-tumor effects. Certain flavonoids may even have antihistamine, anti-microbial, memory and mood enhancing properties.

Folic Acid
Folic acid, or folate, is a vitamin belonging to the B-complex group. This nutrient is vital to cell division and tissue growth. It is also involved with the nervous system and the generation of neurotransmitters. The proper formation of red blood cells requires folate, and its deficiency may render us less resistant to disease. Folic acid is particularly important for pregnant women as folate deficiency has been associated with birth defects, including neural tube defects such as spina bifida. Folic acid may help protect the heart by lowering the amount of homocysteine. Homocysteine is an amino acid in the blood that in excess can cause the tissues lining the arteries to thicken and scar, leading to clogged vessels and blood clots. Best sources of folic acid include: asparagus, beans, papaya, legumes, citrus fruits/juices, whole grains, and dark leafy greens like spinach.

Iron
Iron is essential in the formation of hemoglobin, a blood protein that carries oxygen from the lungs to the rest of the body. Pre-menopausal women, pregnant women and toddlers are at highest risk of a deficiency because of their higher iron needs. As iron is integral to both oxygen transport and the body's metabolism, its deficiency may express itself in a lack of energy, decreased work and school performance, difficulty in maintaining body temperature, and impaired immune response. Among pregnant women, iron deficiency may result in premature deliveries and low birth weights.

The best plant-derived sources for dietary iron include: cooked spinach, blackstrap molasses, dried figs and apricots, and beans (kidney, baked, garbanzo and soy).

The best animal sources for dietary iron include: Beef liver, beef round and flank cuts, chicken liver, pork loin chops and dark meat turkey. Iron absorption is enhanced when iron-rich foods are eaten with vitamin C-rich foods.

Lutein
Lutein is an antioxidant carotenoid found in many fruits and vegetables. Green leafy vegetables, such as spinach and kale, have the highest amount of lutein but it can also be found in sweet red peppers, peas and corn. Lutein deposits can actually be found in the eye, especially in the macula. A powerful antioxidant, lutein is believed to filter high energy light waves that may cause free radical damage to the eyes and skin. As a result of this function, lutein has been linked to the prevention of aged-related macular degeneration (AMD), the leading cause of irreversible blindness in individuals over the age of 65. Cooking vegetables releases lutein from the cell walls and makes it more available. Serving cooked vegetables with a source of fat, such as olive or nut oil further increases the bioavailabiltiy.

Lycopene
Lycopene is one of the most powerful antioxidants and leads the pack when it comes to destroying harmful free radicals in the body. Lycopene is responsible for giving fruits and veggies, such as tomatoes and watermelon, their deep orange and red color. Many studies have shown that it may help reduce the risk of cancer, especially prostate cancer, and other diseases. To obtain maximum absorption of lycopene, consume it with a bit of fat, for example, in tomato sauces. Or just add a bit of olive oil if you are cooking.

Monosatureated Fats
Liquid at room temperature, monounsaturated fats are derived mainly from plant sources, such as olive, peanut and canola oil. Research suggests these fats may help promote cardiovascular health. The American Heart Association supports recent research that shows monounsaturated fats may also help reduce blood cholesterol as long as the diet is very low in saturated fat. They're still fats, however, and thus calorie-dense, so make sure the "m" in mono- also stands for "moderation."

Omega-3 Fatty Acids
This healthy fat is a favorite of cardiologists who tout its heart-healthy qualities. A recent review by the Harvard Medical School states omega-3 fatty acids are known to decrease risk of arrhythmias (heartbeat irregularities) in animals, thus lowering the risk of sudden cardiac death. Another review by the Albert Einstein College of Medicine suggests omega-3 fatty acids contribute to heart health by lowering triglyceride levels in the blood, thereby decreasing growth rates of artery-hardening plaque. According to the USDA Nutrient Data Laboratory, some of the food sources of omega-3 fatty acids are fish and shellfish, flaxseed, walnuts, and canola oil.

Phenolics
Phenolics, or polyphenols, comprise a large category of phytochemicals that include flavonoids (the largest group) and coumarins. Both flavonoids and coumarins help limit the damage caused by oxygen radicals. The phenolics family is so large that it is difficult to generalize their health benefits. However, it is safe to say that dietary phenolics are strong antioxidants that protect against free radicals, which can damage cells and are linked to the development of chronic diseases and the aging process.

Phytochemicals
Phytochemicals (or phytonutrients) are plant chemicals that may affect health, but are in a separate category than traditional nutrients. These chemicals are categorized into many classes of compounds including carotenoids, flavonoids, plant sterols (phytoestrogens), phenolic compounds, etc. In general, phytochemicals work together in synergy with other nutrients found in fruits and vegetables to help protect against oxidative damage and chronic diseases.

Polyunsaturated Fats
Polyunsaturated fats are liquid at room temperature and are found in plants and seafood. Flaxseed, safflower, corn and sunflower oils all contain polyunsaturated fats. Both Omega-6 and Omega-3 fatty acids belong to this class of fats and are termed "essential fatty acids" since they can only be obtained through diet. Polyunsaturated fats are known to lower LDL (bad) cholesterol thus reducing cardiovascular risk. Because they also lower HDL (good) cholesterol, polyunsaturated fats (found in vegetable oils like safflower, corn, sunflower and soybean) are less healthy than monounsaturated fats, but more healthy than saturated fats.

Zinc
Zinc is the link! Zinc plays a vital role in maintaining healthy skin – and repairing it when injured. Zinc also works together with over twenty enzymes to sustain a variety of metabolic processes. Zinc supports the immune system, protects the prostate gland, is involved with growth, reproduction and eye functions, and is thought to play a role in taste and smell. This trace mineral may be found in soybeans as well as seafood, turkey, peanuts, whole grains, and mushrooms.