Your blood levels of these minerals should be: Calcium: 5-10.3 mg/dL. Magnesium: 5-2.4 mEq/L. Potassium: 5-5 mnol/L. Micro (Trace) Minerals: These minerals are needed in smaller amounts, but they still play a key role in maintaining optimal health. You are most likely to be deficient in two micro minerals: iron, which builds healthy blood and Vitamin C. Vitamin E. Vitamin B. Zinc. Selenium. Magnesium. While vitamins C and E are great all-around vitamins, Moreno says, specifically, they are beneficial for active individuals. "Vitamin C is necessary for collagen formation and it is anti-inflammatory, which is important because exercise induces some inflammation," she explains. Foods that are particularly high in vitamin A include: carrots. sweet potatoes. winter squash. cantaloupe. apricots. spinach, kale, and collard greens. Some spices are also high in vitamin A Here are some excellent vegan-friendly sources of the vitamin: Sweet potato, cooked, with skin: 1730 mcg vitamin A RAE per 180g large sweet potato, 192% DV ( source) Carrot, cooked: 1280 mcg vitamin A RAE per 155g cup, 142% DV ( source) Butternut squash, cooked: 1140 mcg vitamin A RAE per 205g cup, 127% DV ( source) Pumpkin, cooked: 996 mcg Nuts and seeds. For example, to get some of the B vitamins, you can consume 3 oz of bone-in pork chop which has 0.4 mg of vitamin B1 and 0.6 mcg of vitamin B12. 3. Vitamin C. Like vitamins A and E, vitamin C acts as an antioxidant to protect your cells from damage. List #3: The Vegan. Photo by Torey Walsh. If you’re going for the animal-free diet, this list will ensure you’re getting at least hints of the vitamins that are found in meat and animal products. Dark leafy greens, broccoli, nuts, seeds, sunlight (gotta get that vitamin D), sweet potatoes, grapefruits, and soy products. During physical activity, you need additional fluids to replace the water lost in sweat. In fact, a water loss of as little as 1–2% of your body weight can lead to decreased strength, speed and Essential minerals can easily be found in food sources, such as dairy products (calcium) and beef (iron). Trace minerals are needed at much lower levels. To be more precise, your body needs approximately 20 milligrams of each trace mineral on a daily basis. Examples of trace minerals include copper, selenium, iodine, and zinc. WgSkK5s.