EMBARKING ON A WHOLE FOOD, PLANT-BASED DIET

TAKING NOTE OF NUTRIENTS IN A PLANTBASED DIET

The below shows the various plant sources that provides the nutrient that you need : 

1) Protein 

  • Complete protein - soy, tofu, tempeh, edamame , quinoa, buckwheat, nutritional yeast,   some plant based meats.

  • Other sources of protein include: beans, lentils, green peas, spelt, teff, oats, rice,  almonds, walnuts, pistachios, peanuts, broccoli, potatoes, sweet potatoes, artichoke, asparagus, spinach, chia seeds

2) Iron  

  • lentils, chickpeas, beans, tofu, cashew nuts, chia and flax seeds, pumpkin seeds, kale, dried and fresh fruits, raisins, quinoa and dark green vegetables.

  • How to increase the absorption of iron -

    A. Add sources of vitamin C to meals containing iron - 
    Add raw paprika to the meal, or sprinkle with chopped parsley, add fresh fruit to porridge or add a little lemon juice to cocktails.

    B. Include  fermented products in your diet (the acids contained in them increase the absorption of iron) - sauerkraut, kimchi, dairy free yoghurt, kombucha, tempeh

3) Calcium

  •  Introduction of Calcium in Body and the impact when adopting a plant based diet
    Calcium is one of the most important minerals needed for the proper functioning of the entire body. It is perceived primarily as the basic building block of bones and teeth. Meanwhile, this element influences many other processes in the body. Calcium acts as an activator of many enzymes that are involved in the blood clotting process. It also regulates the work of the nervous system, affects the work of muscles and the secretion of hormones.

  • What’s important to remember ; Is that the body malfunctions not only with too little calcium, but also with excess calcium (which triggers inflammation, CVS disease and kidney stones). Calcium is easily obtained in a varied WFPB diet

  • Calcium’s relationship with Vitamin D - 
    It’s worth highlighting the link between vitamin D and calcium. Few people are aware that calcium will not be absorbed well, where there is an absence of vitamin D.

  • Vitamin D is essential for the proper absorption of calcium into the bones. 
    Chronic vitamin D deficiency leads to the disruption of the process of absorption of calcium in the small intestine, as a result, blood calcium levels drop. With low levels of calcium in blood there is risk of bone loss (Bones will release calcium into the blood if the diet does not provide enough), which leads to osteoporosis and fractures.