I guess that would be me
Let's see if I can do this first thing in the morning....
The average male omni gets enough of most nutritents in their diets. Too high in fat and protein, and low in fibre.
Omni women often do not get enough folate, iron and calcium. The iron is because some don't eat red meat, or not a lot of it, and don't know what other iron-rich foods to add to their diet. Too low in fibre.
If you eat fish, you only need to eat it 2x per week. Most people I know eat at least 2 tuna sandwiches per week.
With all that said, let's get to you. You're an adult, so I'll use adult information. I can't remember if male/female, so assuming female. I'll assume vegan.
I'm going to break this down into sections, because, well, I'm writing it and can do whatever I want with it
---------
(This is mostly from Becoming Vegan and two omni sources for verification.) I'm covering the more common ones we require.
Iron - 22.4mg (vegetarians need 1.8x more iron then omnis, due to the nature of the iron)
Zinc - 8mg
Calcium - 1000mg (I know that there are people on here who believe the WHO's 200-300mg reference, but they are not taking into affect female antomony, the lifestyles of western women and sodium intact. They also have not changed those numbers in 30 years).
Vit A - 700mcg
Thiamin - 1.1mg
Riboflavin - 1.1mg
Niacin - 14mg
Vit B6 - 1.3mg
Vit B12 - 2.4mcg
Folate/folic acid - 400mcg
Vit C - 75mg
Vit D - 5mcg
Vit E - 15mg
---------------
What role do they play? (using 3 sources and Becoming Vegan for extra vegan info)
Calcium - builds bones, mantains bones, regulates blood clotting, muscle relaxation, nerve cell transmittion.
Iron - transports oxygen in blood, cell energy, cell waste management, brain functions such as learning, immune system functions
Zinc - essential for cell regeneration (healing and growth), respiration functions, immune system function, taste, helps build various key elements of the body (DNA, blood).
B12 - cell growth (especially red cell), helps convert carbs, protein and fat into energy, cell waste management
Thiamin - converts carbs, pro, fat into energy, nervous system function
Riboflavin - skin health, vision, energy
Niacin - energy, skin, nervous system function, digestive system function
B6 - protein building including blood proteins for red blood cells
Folate/Folic acid - builds new cells and DNA.
Vit D - regulates calcium in blood, bone growth and development. Helps bones absorb calcium. Helps with immune system function and skin.
Vit A - eye health, bone growth, immune system function
Vit C - helps absorb iron, resist infection, builds blood vessels
Vit E - assist cell maintanance
omega-3 essential fatty acid - regulations joint pressure, cell membranes, kidney function, helps prevent blood clots, nerve transmission. Many sources also site that it helps with depression
------
Well, thats' all lovely, so what does it mean?
If I meet the requirements for iron and calcium, I almost always meet the requirements for the other nutritents.
A diet rich in vegetables, legumes, whole grains, fruits, nuts and seeds will help you meet all your nutritional requirements.
-----
Supplements are for when you're not sure if you are getting enough in your diet. They are meant as insurance, not as a replacement for food.
I have other links on what to eat and when. Let me find them and I'll link them for you.
Any other questions, just ask and I'll try to answer.
Krista