SYL Vegan

Function: brain function, eye health, heart health, anti-inflammatory properties, pregnancy and development

In case of deficiency: problems with brain development and function, vision problems, inflammation, cardiovascular disease, disturbed mood

In what diet: oily fish (salmon, mackerel, herring), alga

Relevant diets where extra DHA may be useful: vegetarian or vegan diet, gluten-free diet, pregnant and lactating mothers, children and adolescents

Function: calcium and phosphorus absorption, bone health, immune system support, cell growth and differentiation, regulation of gene expression, blood pressure regulation, insulin production

In case of deficiency: weakened bones, muscle weakness, and increased risk of fractures

In what foods: oily fish (such as salmon and tuna), egg yolks, foods enriched with vitamin D, such as some dairy products and breakfast cereals.

Relevant diets where extra Vitamin D may be useful: vegetarian or vegan diet, gluten-free diet, restricted-sunlight diet, elderly diet

Function: red blood cells, nervous system, DNA synthesis, energy production

In case of deficiency: fatigue, weakness, anaemia, tingling in hands and feet, memory problems and problems with coordination

In which foods: meat, fish, eggs and dairy products

Relevant diets where extra Vitamin B12 may be useful: vegetarian or vegan diet, gluten-free diet, elderly diet, weight-loss diets

Function: oxygen transport, energy production, immune system, cognitive function

In case of deficiency: anaemia, fatigue, weakness, headaches and impaired immune function.

In which foods: * heme iron: This type of iron is found in animal products such as meat, poultry and fish. * non-heme iron: This type of iron is found in plant sources such as legumes, nuts, seeds and green leafy vegetables, as well as fortified cereals. The absorption of non-heme iron is less efficient than that of heme iron.

Relevant diets where extra iron may be useful: vegetarian or vegan diet, gluten-free diet, for women during menstruation, for pregnant women

Function: energy production, nervous system, carbohydrate metabolism, heart function, digestion, cognitive function

In which diet: whole grain cereals, pork, nuts and seeds, legumes, fish, pork

Relevant diets where extra Vitamin B1 may be useful: refined low-carbohydrate diets, alcoholics or people with alcohol abuse, gastric bypass surgery, vegetarian or vegan diet

Function: immune system, wound healing, DNA synthesis, sensory perception, neurological functions, reproduction

When deficient: increased susceptibility to infections and longer recovery times, skin problems, hair loss, loss of taste and smell, growth retardation, neurological symptoms, reduced fertility, eye problems, changes in appetite

In what foods: beef, chicken, turkey, pork, oysters, crab, mussels, milk, cheese, yoghurt, nuts and seeds, pulses, whole grains

Relevant diets where extra Zinc may be useful: vegetarian or vegan diet, gluten-free diet, athletic or highly active diets, weight-loss diets