Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

breakdown and utilization of carbohydrate and protein. As with other B vitamins, vitamin B3 plays an integral part in the conversion of food into energy. Vitamin B3 has an important role in keeping the digestive system healthy as well. A healthy digestive system will allow the body to get more out of its food, reducing hunger and the amount of food needed. Also, a healthy digestive system will extract trace minerals from food, essential for performance.
    Best Thrive sources: beets, sunflower seeds, nutritional yeast.

vitamin B5
     
    As with other B vitamins, vitamin B5 helps the body convert food into energy. As well, vitamin B5 facilitates the production of steroids—an integral part of the regeneration process after exertion. This vitamin is found in a wide variety of healthy foods, and deficiency is uncommon. Best Thrive sources: seeds, pseudograins, avocados.

vitamin B6
     
    As a B vitamin, B6 too participates in the release of energy from food and in the formation of red blood cells. Vitamin B6 aids in the production of antibodies—essential for warding off infection and maintaining the ability to recover from exertion quickly. Vitamin B6 contributes to cardiovascular health, helping the heart efficiently circulate blood in a greater volume as demanded by the active person. Best Thrive sources: pseudograins, bananas, brown rice, walnuts, avocados, oats.

vitamin B12
     
    Vitamin B12 is essential for a healthy nervous system, aiding in coordination and smooth muscle movement. As with other B vitamins, B12 plays a role in the production of red blood cells and conversion of food to usable energy. Unlike other B vitamins, B12 is not plentiful in foods. Special attention must be paid to ensure dietary B12 needs are met, particularly if the diet doesn’t contain animal products and exercise level is moderate to high.
    Best Thrive sources: chlorella, miso, nutritional yeast.

biotin
     
    Biotin works in concert with the B vitamins as a converter of food into usable energy.
    Best Thrive source: nuts, nutritional yeast.

vitamin C
     
    Vitamin C is a powerful antioxidant, meaning it plays an integral role in reducing damage to body tissue and muscle done by physical activity; it is therefore essential for active people. Cellular damage that occurs as a result of environmental factors such as pollution will be minimized by daily ingestion of vitamin C. The ability to minimize environmental stress will greatly improve the body’s ability to ward off infection and allow it to recover from physical activity considerably quicker. Iron absorption is improved when iron is ingested at the same time as vitamin C-rich foods.
    Best Thrive sources: most vegetables and fruits (especially citrus fruits).

vitamin D
     
    Vitamin D allows the body to absorb calcium more efficiently—a key factor for proper bone formation (and healing) and smooth muscle contractions.
    Best Thrive sources: nutritional yeast, exposure to sunlight.

vitamin E
     
    Vitamin E, like vitamin C, is a powerful antioxidant. Active people need higher levels of vitamin E than sedentary people, as vitamin E, in concert with others, reduces the constant stress exercise places on the body.
    Promoting cardiovascular health by maintaining an optimal ratio of “good” to “bad” cholesterol is another role of vitamin E. The ability to maintain the ideal ratio is a key factor for proper growth hormone production—the cornerstone of muscle rejuvenation post-exertion. Vitamin E also combats the effects of harmful free radicals produced by physical activity.
    Best Thrive sources: flaxseed oil, hemp oil, pumpkin seed oil, and especially raspberry seed, cranberry seed, and pomegranate seed oil; nuts, avocados.

vitamin K
     
    Vitamin K plays a significant role in blood clotting. It also provides the heart with nutrients it needs for optimal function.
    Best Thrive sources: leafy green vegetables, pine nuts.

folate (folic acid)
     
    Folate is a B vitamin that is found naturally in foods; when in supplement form, it is called folic acid. Folate works in tandem with vitamin B12 to help produce oxygen-carrying red blood cells. Folate plays an integral role in helping the body make use of dietary protein, facilitating muscle repair. The heart relies on folate, in part, to help it maintain a smooth, rhythmic, efficient beat—and a higher tolerance for physical activity.
    Best Thrive sources: leafy green vegetables, legumes, pseudograins, orange juice, nutritional