It's very common for people on a purely plant-based diet to be asked where they get certain nutrients from. “Where do I get my protein?” seems to be the main question. Of course, getting protein isn't all that difficult, but there are certain nutrients, such as B-12, that those following a plant-based diet should be aware of.
In reality, whether plant-based or not, we need to be aware of the nutrients we need and the nutrients we are regularly getting (or not getting) in our diets. Many dieters, not only vegans but especially vegans, sometimes find that they are deficient in some nutrients. In other words, we should all ask where we get certain nutrients from.
Therefore, the best place to start this effort seems to be by learning: Nutrients most likely to be deficient. Just like diet, this too varies from country to country. So, in this article, we'll take a look at the American diet and what it leaves us most deficient in.
1. Calcium
We all know that calcium is important. Young people under 50 need about 1000 mg of calcium a day, while adults over 50 need about 200 mg more. Essential for strong bones, nerve conduction, and cardiovascular health. It also helps prevent osteoporosis.
For years, many of us have been encouraged to consume dairy products for the sake of consuming dairy products. However, there are other important sources of calcium, even plant-based sources. Tofu, tempeh, and edamame (derived from soybeans) are all great sources of nutrients. Calcium is also important in other legumes. Seeds and nuts are also good foods, as are dark leafy vegetables. And black molasses is perfect for those with a sweet tooth.
Getting enough vitamin D (and enjoying the sunshine) is essential for your body to properly absorb calcium.
2. Fiber
Most people know that just like calcium, we need to be conscious of our dietary fiber intake. Reduces heart disease and type 2 diabetes problems. It is also essential for healthy digestion. Men should consume 30-40 grams per day, women 20-30 grams.
Fiber should be a fairly easy nutrient for anyone following a plant-based diet. Beans are an excellent source of fiber. Whole grains and cereals are great sources of fiber. It's packed with fruits and vegetables. In other words, almost any unprocessed plant-based food meets the cost of fiber.
3. Folate
Folic acid, also known as B9, is a less important nutrient than the previous two, but it is especially important for women who may become pregnant. Folic acid prevents birth defects. Under normal circumstances, you should consume about 300 micrograms per day, but pregnant women should aim for about twice that.
Not surprisingly, beans and peas are at the top of the list of folic acid-rich foods. Nutritional yeast, an essential part of most vegan diets, is a good source, as are most whole grains, nuts, and seeds. Vegetables ranging from leeks to tomatoes to broccoli to asparagus are all good sources of folic acid.
4. Iron
Iron deficiency is recognized as the most common nutrient deficiency in the world and causes several serious health problems. Iron is needed to circulate oxygen throughout the body. Without it, we become tired, have a weakened immune system, and feel light-headed.daily recommendations Iron tolerance varies Much depends on age, size, and gender.
A great place to get plant-based iron is dark leafy vegetables like spinach, kale, collards, and chard. Nutrients and seeds also provide nutrients, as do tofu and other healthy soy-based foods. Getting extra iron is also a good excuse to eat dark chocolate or black molasses.
- People who eat a plant-based diet should make sure to get small amounts of vitamin C along with iron-rich foods.
5. Potassium
Obtaining potassium from the diet is a common challenge, especially for athletes. It not only helps with fluid balance in the body, but also with nerve impulses and muscle contractions. It also prevents kidney stones and bone problems. The potassium goal is 4,700 milligrams.
Bananas are the most popular source of potassium, but several other plant-based sources contain even more potassium. For example, a cup of orange juice. Lima beans (and other peas and beans) are a great source, as is baked potatoes. Avocados and apricots are also good sources of potassium. Peanut butter, beets, tomato sauce…
6.B-12
Perhaps the most important nutrient for plant-based eaters to get right is B-12. Animals have bacteria that produce it in their digestive tracts, and some animals become infected by ingesting amounts of soil and/or feces. It is important that the nerves (brain) and blood cells function properly.
Most plant-based eaters rely on nutritional yeast as a solid source of B-12 (though it's not always B-12 fortified). It has a cheesy flavor and is delicious when sprinkled on anything. There are also many other fortified foods, such as cereals and plant-based milks.
7. Vitamin D
Vitamin D is one of the nutrients on this list that can be obtained without food. The body can generate it through sunlight. Vitamin D is important for strong bones because it helps absorb calcium. It boosts our immune system and maintains cardiovascular health. Prevent cancer. It's convenient to have it nearby!
The easiest way to get enough vitamin D is through sunlight, and most people only need 15 minutes a day to feel good. Vegan food-based sources of vitamin D typically come from plant-based fortified milks and yogurts. It can also occur from mushrooms exposed to ultraviolet light.
Of course, these nutrients are the only nutrients we need, but if you eat healthy foods that contain enough of these nutrients, you're more likely to get enough of other nutrients as well. So this is a huge leap towards health.
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