This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is also added to most margarines and is present in milk, cheese and butter. These sources are usually adequate for healthy adults. The very young, the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products . Minerals Minerals perform a variety of jobs in the body.
Vitamin D helps calcium to be absorbed.
Vegetable sources of iron are not as easily absorbed as animal sources, but a good intake of vitamin C will enhance absorption. Found in green vegetables, cheese , sesame and pumpkin seeds, lentils and wholegrain cereals . Present in vegetables, but the quantity depends on how rich the soil is in iodine. Dairy products also have plenty of iodine. Sea vegetables are a good source of iodine for vegans.