HOW TO GET YOUR IMPORTANT NUTRIENTS ON A VEGAN~PLANT BASED DIET

HOW TO GET YOUR IMPORTANT NUTRIENTS ON A VEGAN~PLANT BASED DIET

Part 1 – Getting Enough Calcium and Vitamin D

If you are eating a healthy plant based vegan diet you will likely end up eating much more fruits and vegetables as part of that diet, thus increasing naturally your intake of a variety of nutrients.

In spite of this, there are a few essential nutrients that are not quite as easy obtainable or able to be well absorbed from plants as opposed to animal products.

It is important to ensure that you get these nutrients when you transition to a vegan diet.

These include Calcium, Vitamin D, Iron, Vitamin B12, Zinc, and fatty acids such as Omega-3. Selenium, Iodine and Choline may also be needed and we will deal with them in a series of posts. This is Part 1.

Here We Go ……

Where to get Calcium on a Vegan Plant Based Diet.

Calcium is needed for building strong healthy bones and teeth and for preventing osteoporosis. Non-vegans will supposedly get most of their calcium from dairy products (research this).

According to the NHS / eat well … Vegans good sources of calcium include:

  • Dark leafy vegetables – Broccoli, bok choi, and kale – excluding spinach
  • Plant milk and juices – soya beans, rice, oat, orange juice, etc. that have all been fortified with calcium. Be sure to opt for unsweetened versions
  • Calcium – set tofu:
  • Sesame seeds and tahini seeds
  • Pulses
  • Brown and white bread
  • Dried Fruits – such as raisins, figs, prunes and dried apricots

In addition, we would like to specifically add, almonds, okra, baked breads, black beans, chickpeas, mustard greens, navy beans, seaweeds, tempeh, and black strap molasses. Try to get tahini made from unhulled sesame seeds.When of course you can add calcium supplements in either powder or tablet form, adding to a smoothie or plant based yogurt for example.

NIH says that Calcium and Vitamin D are Important for Every age. Well, How much do we need. No more than 4,000 IU per day as adults – Calcium.

How Do We Get Vitamin D on a Vegan Plant Based Diet

Vitamin D is used by the body to regulate calcium and phosphate levels and therefore also plays an important role in bone health. It is also important for our muscles and immune health.

I am sure you hear this over and over again – Vitamin D is obtained from the sun and your body produces some Vitamin D in response to the sunlight. You need to get at least 10 – 20 minutes of sun exposure at least 3 times a week, if not daily, when possible. Be sure to practice safe sun exposure. From October to March, however, the sun alone cannot provide us with enough Vitamin D. Them, we must incorporate some into our diet with food. It is not just Vegan Plant based people who need more Vitamin D. Most people in colder climates can be deficient in vitamin D as well, so it’s also a good idea to check your levels. If they are low take a supplement….some take a supplement all year round.

As with calcium, vegan plant based people can get vitamins from plant-based products. Those that contain Vitamin D tend to include spreads, breakfast cereals, and plant milk such as rice and soya drinks. It is important to read the label of a product to determin whether it has been fortified and to ensure it does not contain a lot of fat and sugar.

Aslo be sure the Vitamin D supplement is vegan.

There are two types of Vitamin D:

Ergocalciferol – Vitamin D2

Cholecalciferol Vitamin D3

Make sure you choose a vegan-friendly supplement when selecting one. Vegans, Vitamin D2 is always suitable, but Vitamin D3 can be obtained from. an animal source (sheep’s wool) or lichen (a vegan source). VEG1 makes a supplement just for vegas.

Also, research mushrooms – they have lots of Vitamin D.

The requirements for Vitamin D for people over 65 is 600iu. People over 50 and postmenopausal would be 400 – 800 i.u per day. People between 25 – 50 is about 400 iu. as per NIH.

See you in Part 2 where we will discuss more Nutrients that you need that are important.

How to Eliminate Free Radicals and Live a Happy Pain-Free Life

How to Eliminate Free Radicals and Live a Happy Pain-Free Life

Free Radicals – What Are They?

We’ve all heard of free radicals before, but what are they, exactly? According to dictionary.com, a free radical is “an atom or molecule that has an unpaired electron and is therefore unstable, capable of causing chain reactions, that destabilize other molecules and generate more free radicals.” 

In other words, they’re unstable little buggers that can cause all sorts of damage if they’re not kept in check. 

Luckily, our bodies have built-in mechanisms for dealing with them – but it’s still important to be aware of free radicals and their effects. 

Not to mention, many of our modern-day habits lead to the accumulation of free radicals, so it is also essential to take these out of the equation.

So read on, and next time someone mentions free radicals, you’ll be able to sound like you know what you’re talking about!

What Exactly Are Free Radicals?

So as you just learned, free radicals are atoms and molecules that have an unpaired electron.

Due to their instability, each free radical can seamlessly latch onto other molecules in the body.

As a matter of fact, a free radical will always choose the closest molecule to latch on to and take its electron, and that same molecule, in turn, becomes a free radical.

So you see, once this process has started, it can grow into a hardly controllable chain reaction and cause many negative changes in the organism.

Now, free radicals are naturally found in the body, but the thing is that just like anything else if there’s too much of it, that will likely lead to some damage!

So What Leads To Free Radicals?

This ‘surplus’ of free radicals that we said can be quite damaging can be caused by a variety of factors, such as environmental and

habitual factors.

When we’re talking pro-free radical factors, think:

  1. Tobacco Smoking
  2. Alcohol
  3. Air Pollution, Environment
  4. Processed Foods

Now, it’s important to remember that a surplus of free radicals change the ways that cells function, thus damaging lipids, proteins, and even DNA.

The best-case scenario is that you won’t develop any serious conditions but will age rather quickly.

And at that – isn’t something we would want!

Antioxidants – The Defense System

Alright, what we learned so far hints that free radicals are like an evil army trying to destroy the organism.

And we know for a fact that the organism itself can recognize such things and act against them.

In this case, the body’s defense system against free radicals is built on the foundation of antioxidants!

Essentially, antioxidants are protective substances that help neutralize the potentially damaging effect of free radicals.

As the name suggests, antioxidants buffer the oxidative reactions inside of the cells.

Now, the body naturally produces antioxidants, such as alpha-lipoic acid and glutathione, but it is important to remember that food also provides a flurry of antioxidants.

Essentially, the primary food-derived antioxidants are:

  1. Vitamin A, C, E
  2. Beta-carotene
  3. Manganese
  4. Zinc
  5. Copper

An important thing to remember is that the body would naturally control the free radical production and its neutralizing in normal conditions.

However, in our modern-day cities, the conditions are everything else but normal, which implies that we should aim to minimize environmental and habitual factors while also focusing on macro and micronutrient-rich foods.

Both of these combined will ensure that our bodies thrive in the best environment possible while also getting all the nutrients needed to recover, grow and fight off any unwanted free radicals!

My Favorite sources of antioxidants:

  1. Grapes
  2. Carrots
  3. Turmeric
  4. Walnuts
  5. Apples
  6. Broccoli
  7. Multivitamin supplements

FINAL THOUGHTS

Obviously, free radicals are bad for your body. They cause damage to cells and DNA….but they can be neutralized with antioxidants (Plant Based Diet?).

You cannot eliminate them, but you should know how to minimize the effects.

So, if you want to age gracefully and live a happy, pain free life – avoid bad habits, breathe fresh air and eat plenty of nutrient rich foods!

Stay tuned to this blog and we will help you thru this process with more content to have a superb life!

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