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Your Nutritional Needs On A Plant Based Diet
A well-planned, balanced plant-based diet can
successfully meet the nutritional needs of all people at any age group. Though
there are lots of misconceptions about a plant based diet, it can provide all
energy you need. A healthy diet with full of vegetables, legumes, fruits,
complex carbohydrates, seeds and nuts can satisfy your complete nutritional
requirements.
Protein
A small amount of protein can be found in almost all types of foods. Beans, whole grains, seeds and nuts are great sources of protein. If you consume different types of plant based foods, your body will get sufficient protein. If you are very active, you need more protein to support your level of activity. Plant based protein sources are:
* 1/2 cup chickpeas: 7 g
* 1 cup Broccoli: 2.6 g
* 1 Medium Orange: 1.2 g
* 1/4 cup almonds: 12g
* 1/2 cup lentils : 9g
Complete proteins contain right proportion of all 9 essential amino acids that are necessary for your dietary needs. All these 9 essential amino acids are available from almost all plant based foods. But, the proportion may vary, so most of them are incomplete. However, your body has the ability to combine complementary incomplete proteins when you eat them within 24 hours. There is no need to combine them purposefully. You will get enough essential amino acid even if you consume even a single plant food excluding fruits. This is enough for meeting your calorie requirements. If your body gets enough calories from plant based foods, it is virtually impossible to be amino acid deficient.
Iron
Many plant foods are naturally enriched with high level of iron. Your body's ability to absorb iron depends on various factors. So, it is very difficult to measure the daily utilization of iron by your body. However, you can increase iron absorption if you use cast iron or stainless steel cookware, soak beans before use, eat roasted nuts and eat sprouted seeds and grains. Your body needs around 14.4-32.4 mg iron per day.
Foods that contain iron are:
* 1/2 cup chickpeas: 2.4mg
* 1 baked potato: 1.7 mg
* 1/2 cup cooked lentils : 3.3mg
* 1/4 cup pumpkin seeds : 5.2 mg
* 2 tbsp flax seed : 1.9mg
* 1/4 cup almonds : 1.4 mg
Calcium
Your body will get enough calcium if you eat a balanced diet, which contains full of nutrients. Adequate intake of vitamin D is essential for proper absorption of calcium. Men and women aged 19-50 need to consume 1000 mg calcium per day. Foods that contain calcium are:
* 1/2 cup kale: 90 mg
* 1 medium orange :52mg
* 5 figs: 88-137 mg
* 1/4 cup almonds : 79-115mg
* 1/2 cup chickpeas: 40 mg
Omega-3 Fatty Acids
These are highly important for the health of your heart. Canola oil, ground flax seeds and walnuts are good sources of essential fatty acids. But, conversion of plant based omega 3 to the types used by humans is not sufficient. So, in order to get sufficient amount of omega 3 fatty acids, you can use supplements or fortified products or both.
Vitamin B 12
This is essential for producing red blood cells and preventing anemia. Cleanliness standards and sterilization practices in food production can destroy vitamin B12. So, mostly, people depend on supplements or fortified foods to get enough amount of B12. You can live for years without B12. However, all nutrients are essential for your health.
Vitamin D
Only a very few foods contain vitamin D. Usually, your body gets enough vitamin D from sunlight. But, during winter months, it is very difficult to get enough vitamin D. Just 10-45 minutes of unprotected exposure to sun on your face and arms is enough for getting pre-vitamin D, which can be converted to vitamin D. You can also consider eating vitamin D supplements or fortified foods.
Iodine
Iodized salt is used in Canada and USA to prevent iodine deficiencies. However, salt is not iodized in other countries such as UK. But, cattle feed is iodized. So, vegetarians living in countries other than USA and Canada can consider supplementation. But, you must read the ingredients of supplements before using them. Your body need around 150 - 300 mg iodine every day.
Protein
A small amount of protein can be found in almost all types of foods. Beans, whole grains, seeds and nuts are great sources of protein. If you consume different types of plant based foods, your body will get sufficient protein. If you are very active, you need more protein to support your level of activity. Plant based protein sources are:
* 1/2 cup chickpeas: 7 g
* 1 cup Broccoli: 2.6 g
* 1 Medium Orange: 1.2 g
* 1/4 cup almonds: 12g
* 1/2 cup lentils : 9g
Complete proteins contain right proportion of all 9 essential amino acids that are necessary for your dietary needs. All these 9 essential amino acids are available from almost all plant based foods. But, the proportion may vary, so most of them are incomplete. However, your body has the ability to combine complementary incomplete proteins when you eat them within 24 hours. There is no need to combine them purposefully. You will get enough essential amino acid even if you consume even a single plant food excluding fruits. This is enough for meeting your calorie requirements. If your body gets enough calories from plant based foods, it is virtually impossible to be amino acid deficient.
Iron
Many plant foods are naturally enriched with high level of iron. Your body's ability to absorb iron depends on various factors. So, it is very difficult to measure the daily utilization of iron by your body. However, you can increase iron absorption if you use cast iron or stainless steel cookware, soak beans before use, eat roasted nuts and eat sprouted seeds and grains. Your body needs around 14.4-32.4 mg iron per day.
Foods that contain iron are:
* 1/2 cup chickpeas: 2.4mg
* 1 baked potato: 1.7 mg
* 1/2 cup cooked lentils : 3.3mg
* 1/4 cup pumpkin seeds : 5.2 mg
* 2 tbsp flax seed : 1.9mg
* 1/4 cup almonds : 1.4 mg
Calcium
Your body will get enough calcium if you eat a balanced diet, which contains full of nutrients. Adequate intake of vitamin D is essential for proper absorption of calcium. Men and women aged 19-50 need to consume 1000 mg calcium per day. Foods that contain calcium are:
* 1/2 cup kale: 90 mg
* 1 medium orange :52mg
* 5 figs: 88-137 mg
* 1/4 cup almonds : 79-115mg
* 1/2 cup chickpeas: 40 mg
Omega-3 Fatty Acids
These are highly important for the health of your heart. Canola oil, ground flax seeds and walnuts are good sources of essential fatty acids. But, conversion of plant based omega 3 to the types used by humans is not sufficient. So, in order to get sufficient amount of omega 3 fatty acids, you can use supplements or fortified products or both.
Vitamin B 12
This is essential for producing red blood cells and preventing anemia. Cleanliness standards and sterilization practices in food production can destroy vitamin B12. So, mostly, people depend on supplements or fortified foods to get enough amount of B12. You can live for years without B12. However, all nutrients are essential for your health.
Vitamin D
Only a very few foods contain vitamin D. Usually, your body gets enough vitamin D from sunlight. But, during winter months, it is very difficult to get enough vitamin D. Just 10-45 minutes of unprotected exposure to sun on your face and arms is enough for getting pre-vitamin D, which can be converted to vitamin D. You can also consider eating vitamin D supplements or fortified foods.
Iodine
Iodized salt is used in Canada and USA to prevent iodine deficiencies. However, salt is not iodized in other countries such as UK. But, cattle feed is iodized. So, vegetarians living in countries other than USA and Canada can consider supplementation. But, you must read the ingredients of supplements before using them. Your body need around 150 - 300 mg iodine every day.
Health Benefits of Complete Plant based Foods
You are eating food for refueling your body. It is just like refueling your car. Even if you put lower grade fuel or gas up your vehicle, your vehicle will run. However, if you are a professional race car driver, you will put the best available fuel into your car. If you put lower grade fuel into your highly-refined machine, it will lead to serious problems. The same concept works in human body as well. Nobody wants to get chronic, deadly diseases. The foods you eat have strong connections with chronic diseases. If you eat unhealthy foods, you are inviting loads of deadly diseases to your body. Plant based foods such as vegetables, nuts, fruits, whole grains, legumes and seeds can provide you good health. Your nutritional needs on a plant based diet will be complete if it contains disease fighting ingredients.
Cardiovascular disease is a leading cause of death around the world. It is caused by an imbalance of major substance called nitric oxide. Endothelial cells lining the walls of blood vessels produce and release nitric oxide, which is responsible for destroying harmful build up of cholesterol plaques, keeping blood from getting sticky and dilating blood vessels. Eating high fat, refined carbohydrate foods such as processed foods, meat, oil, eggs, dairy, etc damage your endothelial cells. This will lead to the drastic reduction of nitric oxide in your body. You will get just opposite effects when you eat complete plant based foods, which help your body to produce nitric oxide.
Plant based diet is also highly helpful for reducing the risk of cancer. Only 2-3 percent cancers occur due to genetics. Every human body contains cancer causing genes. However, they do not turn into cancer always because it is determined by the foods you eat. You can turn off these cancer causing cells if you consume plant based foods because these are high in anti-oxidants, fiber, phytochemicals, which are essential to combat cancer. Plant based diet can also reduce the risk of different types of cancers such as leukemia, colon, prostate, breast, ovarian and many more types of cancers.
Plant based diet can prevent and reverse obesity and type 2 diabetes because plant foods contain high amount of fiber, which is a protective factor against the development of obesity. Besides, plant diet is also highly beneficial for preventing and treating kidney diseases, negative emotions, gallstones, many autoimmune diseases such as inflammatory bowel disease (thyroid disease, lupus, etc), rheumatoid and osteoarthritis, etc.
To achieve optimal health, at least 90 percent or more of your daily diet consists of vegetables, whole grains, fruits, nuts, legumes and seeds. If you have chronic illnesses, you must consume 100 percent plant based foods. So, you must eliminate all types of animal and processed foods from your diet. You can also become healthy and happy if you adopt complete plant based foods.
You are eating food for refueling your body. It is just like refueling your car. Even if you put lower grade fuel or gas up your vehicle, your vehicle will run. However, if you are a professional race car driver, you will put the best available fuel into your car. If you put lower grade fuel into your highly-refined machine, it will lead to serious problems. The same concept works in human body as well. Nobody wants to get chronic, deadly diseases. The foods you eat have strong connections with chronic diseases. If you eat unhealthy foods, you are inviting loads of deadly diseases to your body. Plant based foods such as vegetables, nuts, fruits, whole grains, legumes and seeds can provide you good health. Your nutritional needs on a plant based diet will be complete if it contains disease fighting ingredients.
Cardiovascular disease is a leading cause of death around the world. It is caused by an imbalance of major substance called nitric oxide. Endothelial cells lining the walls of blood vessels produce and release nitric oxide, which is responsible for destroying harmful build up of cholesterol plaques, keeping blood from getting sticky and dilating blood vessels. Eating high fat, refined carbohydrate foods such as processed foods, meat, oil, eggs, dairy, etc damage your endothelial cells. This will lead to the drastic reduction of nitric oxide in your body. You will get just opposite effects when you eat complete plant based foods, which help your body to produce nitric oxide.
Plant based diet is also highly helpful for reducing the risk of cancer. Only 2-3 percent cancers occur due to genetics. Every human body contains cancer causing genes. However, they do not turn into cancer always because it is determined by the foods you eat. You can turn off these cancer causing cells if you consume plant based foods because these are high in anti-oxidants, fiber, phytochemicals, which are essential to combat cancer. Plant based diet can also reduce the risk of different types of cancers such as leukemia, colon, prostate, breast, ovarian and many more types of cancers.
Plant based diet can prevent and reverse obesity and type 2 diabetes because plant foods contain high amount of fiber, which is a protective factor against the development of obesity. Besides, plant diet is also highly beneficial for preventing and treating kidney diseases, negative emotions, gallstones, many autoimmune diseases such as inflammatory bowel disease (thyroid disease, lupus, etc), rheumatoid and osteoarthritis, etc.
To achieve optimal health, at least 90 percent or more of your daily diet consists of vegetables, whole grains, fruits, nuts, legumes and seeds. If you have chronic illnesses, you must consume 100 percent plant based foods. So, you must eliminate all types of animal and processed foods from your diet. You can also become healthy and happy if you adopt complete plant based foods.
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