Tag Archives: iron

A Vegan lifestyle: Plant Based Nutrition

Health & Nutrition, , , , , , ,

There is no one right way to eat for everyone. We are all different and what works for one person may not work for the next. However with more and more people choosing to follow a vegan lifestyle I hope this plant-based eating blog will be of interest.

The extent to which plant-based sources can provide excellent sources of nutrition is endless. With a balanced vegan diet, you can help yourself become the healthiest version of yourself. For those starting Veganuary this month, these minimally processed substitute animal products can be seen as ideal replacements.

Tofu and tempeh:
versatile protein-rich alternatives to meat, fish, poultry and eggs.

Legumes:
Beans, lentils and peas are excellent sources of many nutrients.

Nuts and nut butters:
Most nuts are good sources of iron, fibre, magnesium, zinc, selenium and vitamin E with almonds, walnuts and pistachios the most nutritious varieties.

Seeds:
Hemp, chia and flaxseeds are also sources of protein and omega-3 fatty acids Alpha linoleic Acid (ALA). That Protein I Heart Pumpkin and Chia Seeds Super Protein is a great source of ALA.

Calcium-fortified plant milks and yoghurts:
In order to achieve your recommend daily allowance of calcium, opt for fortified varieties with vitamins B12 and D.

Algae:
Spirulina chlorella are sources of complete protein that aren’t animal based, they have added bonus of containing Docosahexaenoic Acid (DHA), the most active Omega-3 fatty acid.

Whole grains:
Spelt, amaranth, brown rice protein and quinoa (technically a seed) are all great sources of complex carbs, fibre, iron, B-vitamins and are especially high in protein.

Sprouted and fermented plant foods:
Tempeh, miso, sauerkraut and kimchi all contain probiotics and vitamin K2.

Fruits and vegetables:
Leafy greens such as spinach, kale and bok choy are both particularly high in iron, calcium and other key nutrients.

WHAT ARE THE HEALTH BENEFITS OF A PLANT-BASED DIET?

Plant-based diets have an array of health benefits including a 15% lower risk of developing or dying from a cancer, reducing symptoms of arthritis and reduced risk of developing Alzheimer’s disease.

Those that follow a plant-based diet also tend to be slimmer than those who don’t, with studies demonstrating vegans have a lower body mass index (BMI) than non-vegans. This lower BMI trend may be caused by a higher dietary fibre with a vegan diet intake which can make you feel fuller. For such health benefits to come to fruition, a well-planned diet that limits processed foods and embraces organic and nutrient-rich ones is crucial. Those who follow poorly planned plant-based diets – just as with badly planned omnivore diets – are at risk of certain nutrient deficiencies. These include a significantly higher risk of having inadequate levels of vitamin B12, vitamin D, omega-3s, iodine, iron, calcium and zinc.

These nutritional requirements are particularly important for children and pregnant women as development can be hindered through nutritional deficiencies. There are however particular elements that every plant-based diet should be aware of.

5 POTENTIAL PLANT-BASED NUTRITIONAL DEFICIENCIES


Protein
A common concern amongst plant-based diets is a lack of sufficient protein. Higher protein diets promote muscle strength and satiety. Protein is of course vital for muscle and bone health but also for our cellular structure, even affecting our skin and hair. With about 20% of the human body made up of protein and as our bodies don’t store protein, it’s important to get an adequate amount from your diet every single day. Thankfully, there are plenty of delicious, protein rich plant-based foods to consider including tofu, lentils, quinoa, hemp, chia and beans.

That Protein is a plant based range of organic super proteins that are all organic and cold pressed and an excellent and easy way to add protein and nutrition to your vegan diet.

You can add to all you fav recipes or make protein shakes. It is also important to vary your sources of protein throughout the day, as each provides different amino acids, vitamins and minerals that are all uniquely important for your health.

Vitamin B12
Vitamin B12 is a water soluble vitamin that is involved in the function of every cell in the body.

It is particularly important in the formation of blood and the function of the brain. As B12 is critical for life is by far the most important nutrient that plant-based eaters must be concerned with. Palmyra Nectar is an excellent way to get B12 and a range of B vitamins into a vegan diet as this sweet superfood is extremely high in all the B Vits. Nutritional Yeast like Marmite will also add B12.

Vitamin D
The type of Vitamin D we get from the sun isn’t always enough, especially in colder countries such as the UK. This issue is so apparent that it is now widely recommended that everyone supplements with vitamin D in winter months.

With studies suggesting vegans are up to 74% more likely to be deficient that meat eaters, fortified milk alternatives should be consumed.

Omega-3
Omega-3 containing foods, especially those high in alpha-linolenic acid (ALA), can help the body produce longer-chain omega-3s such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Foods rich in Omega-3 include, hemp, flaxseeds, walnuts and soybeans.

A daily intake of 200–300mg of EPA and DHA from an algae oil supplement is an alternative preventive measure against Omega-3 deficiency.

Iron
Despite a plentiful dark leafy green diet, without vitamin C very little iron is absorbed and any benefits won’t be obtained. Additionally, the type of iron in plant-based sources contain non-haem iron which is very difficult to be absorbed effectively. With too much iron causing serious health complications, iron supplementation should only be considered where there is documented deficiency.

If these potential deficiencies are enough to consider a complete plant-based diet one step too far, meat-free Mondays are a great way to dip your toe in the water.

A TYPICAL MEAT-FREE MONDAY FOOD DIARY

Breakfast: Porridge with That Protein I Heart Pumpkin and Chia Seed Raw Vegan Super protein is a great start. With almond milk and topped with almond nut butter and a handful of raspberries.
Lunch: Quinoa falafel on a bed of spinach, peppers and pomegranate topped with flaxseed and seeds.
Snack: Brown rice cakes with hummus.
Dinner: An Asian stir fry with tons of vegetables and bok choy, complete with some baked tofu.
Dessert: Fortified coconut yoghurt with blueberries topped with crushed nuts That Protein’s Blissful Brown Rice and Raw Cacao Super Protein and some cacao nibs.

Eat the Right Nutrients when Aging

Health & Nutrition, , , , , , , , ,

When we age, we have to eat well and adjust our eating habits. As we get older, our needs for certain nutrients will change significantly. We produce less saliva, and our swallowing reflexes slow down.
As a result, food may not be as easy to digest and to swallow. Many of us experience changes in taste and appetite as we get older, so we may eat less.
We also have less stomach acid, that means, we don’t digest foods or absorb some nutrients as well as we used to.

An Israeli study that looked at 414 elderly patients in hospitals found that less than 20%
were well nourished. The study also found that those with poor dietary habits had less successful outcomes from their visit to the hospital. But even with this information and other studies available, doctors don’t always think to check for nutritional deficiencies in older adults.
This is unfortunately, because a simple lack of nutrients can easy be mistaken for a more serious illness. Nutritional deficiencies in older people can even be misdiagnosed as dementia.

Vitamin B12 is essential for maintaining healthy blood and nerve function. It’s also one of
the nutrients that requires adequate amounts of stomach secretions in order to be absorbed.
when acid levels decline, getting enough vitamin B12 can be a problem.
This is of particular concern for people who use antacids. You can get plenty of vitamin B12 from meats and other animal foods. Clams are the best source of vitamin B12.
One small steamed clam provides an astonishing 9 micrograms of vitamin B12, more than
100% of the DV.

Apart from vitamin B12 deficiency, many people in their late fifties and older may be deficient in vitamin B6. Chickpies and potatoes are good sources of vitamin B6.
One cup of chickpeas contains 1.1 milligrams, slightly more than halve of the DV.
A baked potato provides 0.6 milligram, or about 1/3 of the DV.

Another B vitamin that’s important for protecting the cardiovascular and nervous systems
is folate, which is found in green vegetables, beans and whole grains. A cup of canned pinto beans, for example, provides 144 milligrams of folate, or more than 33% of the DV.
Asparagus is also a good source of folate. One cup of cooked asparagus contain
263 milligram of folate.

As your bones get older, it’s essential to get extra calcium and vitamin D to prevent them
from becoming brittle. Many older people think that they can’t eat dairy foods because they are ‘lactose tolerant’, but in fact, most people can eat moderate amounts of dairy without trouble.
Low-fat and fat-free (skim) milk, cheese, and yogurt are your best sources of calcium.
One cup of fat-free yogurt contains 415 milligrams of calcium, or 41% of the DV.
One glass of fat-free milk provides 302 milligrams or 30% of the DV.

Iron is one of several minerals that can be hard to get in the correct amount. Some people
don’t get enough, while others get too much. Women’s need for iron declines in their later years after they stop menstruating.

To ensure that you’re getting the right amount of nutrients for your particular needs, i
t’s best to talk to your doctor to find out whether or not you need to take supplements of certain nutrients, such as iron, calcium, vitamin D and vitamin B12.

Even though we may need to eat more of certain foods in order to live longer, researchers
are finding that the opposite can also be true: people who eat less may live more years.

A Louisiana State University study followed 48 people for 6 months as they either followed
a normal diet or different types of calorie restricted diets. It found that prolonged
calorie restriction can lower people’s fasting insulin levels and their body temperature,
which are both markers of longevity.

Experts think that calorie restriction “resets” your metabolism so it works more efficiently,
and your body shifts its focus from growth and reproduction to long term survival.
and when you take less calories, your body produces less free radicals as it turns food
into energy.

However, it’s hard for humans to reap the benefits from calorie reduction that lab animals
have shown. For those among us who like to eat, it’s probably not a viable strategy.
In addition, drastically reducing your calories without medical supervision can leave you
malnourished.

While life can throw many challenges at us, health and independence are possible to the very end of our days. However, it requires an understanding of how our nutrition and health needs change in our later years.
https://www.compass.info/featured-topics/health-wellbeing

For now, a good way to get some benefit from calorie reduction is to make sure that you
eat a “prudent” diet that provide the nutrients you need without excessive calories.
If you do decide to restrict your calories, talk to your doctor to make sure your diet
meets your nutritional needs. See also my article about Flavonoids