B-12

The good news is that the body doesn’t need very much B-12. But, vegans can struggle with getting enough. A vitamin B-12 deficiency can cause anemia, fatigue, nerve damage, mood swings, and muscle weakness.

Sources of vitamin B-12 include, nutritional yeast, marmite, yeast spreads, fortified soy, almond milk, plant-based meats, fortified cereals, tempeh, chlorella, and nori seaweed, to name a few.

Please consult your primary health care provider if you think you might have an issue with your vitamin B-12 levels. Occasionally, vitamin B-12 injections may be a recommended course of action.

Iron

Iron plays a role in red blood cell production. Sources of iron include: beans, broccoli, and raisins. Since the body needs vitamin C to absorb iron efficiently, consider adding citrus to your diet.

Protein

Protein helps with skin, bones, teeth, muscles, and organs, and delivers amino acids to the body. There are three types of amino acids, of which essential amino acids are one.

The body can’t produce essential amino acids; they must come from nutritional sources. But plants are unable to deliver complete proteins – proteins that carry all 9 essential amino acids. But, a great option is to combine protein sources like rice and beans. Eggs are a great source of complete protein, too – just make sure to include the yolk.

Calcium and Vitamin D

Calcium and Vitamin D are vital for strong, healthy bones. Some vegetarians augment their diet with fish occasionally because although it isn’t plant-based, it is a whole food. Salmon is an excellent source of calcium, as are almond and cashew milks.

Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are amazing plant-based sources of calcium.

Many foods are fortified with vitamin D. When it comes to plant sources, mushrooms are a good option. But probably the best option comes in the form of getting a daily dose of sunshine. The body will produce vitamin D in response to sunlight. So, aim for at least 10 minutes of sunshine daily.

As a side note, you can use impact and resistance exercises for strong, healthy bones.

In summary, although it might not be as easy for vegans and vegetarians to get the required amount of certain nutrients, it isn’t as hard as one might think either. Whole-food plant-based sources should always be the first option. But keep in mind that there isn’t anything wrong with supplements either; discuss the matter with your doctor. Remember, at the end of the day, the important thing is to protect and maintain your health and energy levels.

Photo by Edgar Castrejon on Unsplash

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We hear a lot about “whole foods” these days. Eating less processed foods and more whole foods is healthier for us. A whole food is any food that remains in its natural form, free of any artificial additives, preservatives, or other man-made ingredients. Examples include fruits and vegetables.

Processed foods are stripped of their natural nutrients and loaded with preservative and sweeteners. Plus, a whole foods diet has been shown to reduce risk of many of the disease that plague us today, such as obesity diabetes, and high blood pressure.

Here are five reasons why a whole food diet is the best way of fueling your body with the nutrients it needs to function optimally.

Full Nutrition

Overly processed foods are detrimental because they lack nutrients. In order to lengthen shelf life and improve taste, valuable nutrients are stripped away.

Whole foods fuel your body with a multitude of vitamins and minerals you would otherwise be deprived of by opting for their processed alternatives.  

Less Sugar

Many food products today contain a huge amount of added sugar and sweeteners; different names are used for these sweeteners in the list of ingredients on the label.  Food manufacturers know that the sweeter a food is, the faster it will fly off of the shelves.

While foods in their natural form can still contain sugar, the actual amount is much less, or the fiber in the food slows its release into the blood stream, avoiding an insulin spike.

More Fiber, Less Overeating

Processed foods have very little fiber, meaning you have to eat more to feel full, which leads to overeating and obesity. By sticking to whole foods, you will naturally reduce the number of calories you consume. Furthermore, consuming a fiber-rich diet is essential to digestive health.

Reduce Inflammation

Inflammation can be a confusing topic. Inflammation is the body’s natural response to heal damaged tissues and a defense against infectious agents. However, chronic inflammation damages health. Chronic inflammation is linked to an enormous number of diseases including diabetes, obesity and even cancer.

Research has shown that many of the artificial additives in today’s food, cause an exaggerated inflammatory response in the body. The body responds the only way it knows how, by triggering the inflammatory process as protection from these artificial additives. Eating whole foods reduces the inflammatory response.  

Groceries Are Cheaper than the Doctor

It seems kind of odd that whole foods are more expensive compared to food that has gone through a lengthy, complicated refining process.

However, paying a little bit more for whole foods (which isn’t all that much more expensive) is worth it compared to the money you’ll end up spending in medical bills and hospital visits to manage the chronic diseases that processed foods cause.

At the end of the day, isn’t giving whole foods a try worth it to feel and look better, live longer, and save money?

The post 5 Reasons Whole Foods Are Better appeared first on Lifestyle.

But, it’s more a lifestyle than a diet.

Basic Principles of a Whole-food, Plant-based Diet

• Focuses on plants and plant products – you eat mostly vegetables, fruits, seeds and nuts, legumes, and whole grains.
• Limits or avoids animal products – red meat, chicken, fish, dairy, eggs.
• It minimizes processed foods.
• And avoids refined foods – white flour, refined sugars, processed oils.
• Food quality is prioritized to promote locally sourced organic foods.

The advantages of switching to a plant-based diet is that it tends to prevent illness by reducing the risk of certain diseases.

A diet high in animal-based products and processed foods leads to weight gain and metabolic issues; it also increases one’s risk of heart disease and cancer, to name a couple.

However, these lifestyle diseases can be prevented, reduced, or reversed by switching to a whole-food, plant-based diet.

Here are some proven benefits of a whole-food, plant-based diet:

Promotes better nutrition: Plant-based foods are nutrient-rich in vitamins, minerals, fiber, and antioxidants, and they are delicious when prepared the right way.

Lowers blood pressure and cholesterol levels: According to research, blood pressure is significantly lowered in people who switch to a plant-based diet because of its unrefined sugars, fiber and healthy fats.

Lowers the risk of type 2 diabetes and its complications: A whole-food, plant-based diet is high in fiber, has unrefined carbohydrates, is a good source of polyunsaturated and monounsaturated fats compared to saturated fats in the typical diet, making it easier to manage blood sugar. One of the reasons is because sugar enters your blood stream more slowly on a WFPG diet.

Prevents obesity: A significant challenge of the modern lifestyle is obesity, which is linked to non-communicable diseases such as diabetes, heart disease, high blood pressure, and many cancers. It’s easier to manage weight and maintain a healthy BMI on a whole-food, plant-based diet.

Heart disease prevention: Plant-based diets lower blood pressure and cholesterol levels, which benefits heart health, and significantly reduces cardiovascular disease risk.

Lowers the risk of cancer and slows its progression: The World Health Organization (WHO) has classified the consumption of red meat as a “likely carcinogen” (Harvard Medical School, 2018).

A carcinogen has the potential to cause cancer. Increased consumption of red meat is linked to an increased risk of colorectal cancers. Plants contain antioxidants and disease-fighting phytochemicals that protect against cancer.

Improves Rheumatoid arthritis symptoms: Consuming plant-based foods reduces inflammation and related symptoms such as pain, swelling, and joint stiffness in patients with Rheumatoid arthritis.

Improves quality of life: The nutrients in a plant-based diet boost immunity while the antioxidants fight the effects of aging. Fiber helps with digestion and prevents constipation.

Increases longevity: A whole-food, plant-based diet increases longevity because it reduces premature death from many non-communicable diseases such as diabetes, cardiovascular disease, and cancers.

A whole-food, plant-based diet boosts health and longevity and increases the quality of life.

But even if you’re not ready to fully adopt a WFPB diet now, start adding whole-foods to your diet to begin enjoying at least some of its health benefits today.

Image by Mabel Amber from Pixabay

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