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A basic plant-based nutrition guide

I made a basic vitamin & mineral guide in order to make it a little easier to fully thrive on a plant-based diet. There’re certain vitamins & minerals you need to watch when following a plant-based diet. Make sure you’re getting enough of Vitamin D, B12, Iron and Calcium. Two important nutrients that aren’t included in the guide are Zink and Omega-3 fatty acids. Include a variety of zinc-rich foods throughout the day, such as whole grains, tofu, tempeh, miso, legumes, nuts and seeds. In order to get an adequate amount of omega-3 fatty acids make sure your diet includes flaxseed oil, walnuts, olive oil or hemp oil.   Click the link below to download the guide. Eat the rainbow   /Linda

Plant-based diet & iron

How to get enough iron on a plant-based diet? Iron is an essential mineral and is needed for many of the body’s functions. It’s needed to make proteins, such as hemoglobin and myoglobin. Hemoglobin in the red blood cells carries oxygen from our lungs to our tissues, and myoglobin helps supply oxygen to our muscles. Since your body can’t produce iron itself, you need to make sure you consume sufficient amounts of iron as part of a daily, balanced diet. There’re a few factors that affect the amount of iron your body can absorb from your diet. The number one factor is your body’s need for iron; More is absorbed when your body is short of iron, and less is absorbed when your stores are full. There are two types of iron in foods; Haem iron = Iron from animal sources Non-haem iron = Iron from plant-based sources The body absorbs haem iron more efficiently than non-haem iron. Therefore, people following a vegan or plant-based diet need almost twice as much dietary iron each day compared to omnivores …

Plant-based protein

There are plenty of sources of plant-based protein. Whether you follow a vegan diet or not you might want to add more plant-based foods to your diet. Choosing a plant-based diet is not only beneficial to your health, but promote environmental sustainability. A typical question when moving towards a more plant-based diet is ”But where do I get my protein from?” High quality protein foods are essential for a healthy and balanced diet. However, there is a common misunderstanding that people following a plant-based diet are unable to consume enough protein. (Harvard Health Publishing; Healthy Eating Plate)   What is protein? Protein is made up of amino acids that our bodies use in almost every internal process we have. The primary function of protein is growth and repair of tissues and cells. Protein also has a transport function (act as a carrier for other nutrients), hormonal function (e.g. insulin), immune function (antibodies fight illness), buffering function (maintain PH balance of the blood) and enzymatic function (all enzymes are proteins). Essential amino acids: These are the amino acids …