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Vegan Bowl

NUTRITION

By Definition:

1.The process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and for replacement of tissues.

2.The science or study that deals with food and nourishment, especially in humans.

3.A source of nourishment; food.

There are 6 Nutrients that you can't survive without

   Protein, Carbohydrates, Fats, Vitamins, Minerals, Water 

Protein

A protein is an energy-providing nutrient made of carbon, hydrogen, oxygen, and nitrogen assembled in chains of amino acids. Some of the key functions include building muscle, providing cellular structure for organs and tissues, transporting molecules, and supplying energy. Proteins are constantly broken down and rebuilt by the body, making it essential to consume protein foods daily. Protein recommendations vary from age, activity level, body size, and overall health but ranges from 46 grams to 56 grams per day. 

Sources of protein include

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Lentils, Edamame, Nuts,
Tofu,Tempeh, Seeds,
Beans, Seitan, and Oats 

Carbohydrates

Carbohydrates are an energy-providing macronutrient in the form of sugar, starch, or dietary fiber and is the main source of energy for the body. Carbohydrates often receive a bad reputation but complex carbs are great for keeping people full for longer periods of time and releasing energy throughout the day. Simple carbohydrates such as sugar are the carbs that should raise more concern. 

     

Sources of Carbohydrates Include

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Oats, Brown Rice, Quinoa,
Beans, Sweet Potatoes, Whole Grains,
Pasta, Green Peas, and Potatoes

Fiber

Dietary fiber is a key nutrient because studies have shown that diets rich in fiber can help decrease the risk of developing heart disease, diabetes, and digestive disorders. Fiber also plays an important role in weight management because it promotes satiety which is the state of feeling full.

Sources of Fiber Include

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Oats, Beans, Carrots,
Seeds, Nuts, Whole Grains,
Peas, Cauliflower, and Berries

Fats

Although fats (lipids) are an essential part of a healthy diet, they do not contribute many vitamins and minerals for the large amount of calories they contain. Unsaturated fats are important to incorporate into your diet as your body can't naturally make these fatty acids. These fats contain Omega-3 and Omega-6 and can be found in a number of vegan ingredients. Avocado oil, Coconut oil, Nuts and seeds are good sources.  

Fats provide stored energy for the body, functions as structural components of cells and also as signaling molecules for proper cellular communication. It provides insulation to vital organs and works to maintain body temperature. 


Sources of Fats Include

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Avocado, Dark Chocolate, Coconut Oil,
Nuts, Olives, Tofu,
Peanut Butter, Seeds, and Tahini

Vitamins

Thirteen vitamins are categorized as either water-soluble or fat-soluble. The water-soluble vitamins are vitamin C and all the B vitamins, which include thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate and cobalamin. The fat-soluble vitamins are A, D, E, and K. Vitamins are required to perform many functions in the body such as making red blood cells, synthesizing bone tissue, and playing a role in normal vision, nervous system function, and immune system function. Read below for a more in-depth explanation of each vitamin and the role they play in our health. 

Vitamin A

Vitamin A is a fat-soluble vitamin that plays a key role in promoting healthy vision and proper growth and development and is vital for a healthy immune system.

Sources of Vitamin A include

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Carrots, Sweet Potato, Broccoli, Kale, Spinach, Red Bell Pepper Mango, Grapefruit, Butternut Squash, and Pumpkin

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Vitamin B

The various forms of B vitamins play a key role in energy production, nervous system function, and immunity. 

B1: aids in heart and muscle function: kidney beans, brown rice, and grains. 

B2: aids in energy production, red cell production, and activates B6: almonds, spinach, bananas, and grains. 

B3: for skin, nerve, and digestion: peanuts, mushrooms, pine nuts, and green peas. 

B5: produces hormones, metabolizes carbs and lipids, helps manufacture red blood cells, helps synthesize cholesterol: avocado, chickpeas, and  wheat germ.

B6: helps produce energy, form hemoglobin, aids in nervous/immune system functions: avocado, banana, lentils, cauliflower, sweet potato, pistachios, brown rice. 

B7: Helps produce energy, fatty acids, promotes healthy skin, hair, and nails: almonds, swish chard, walnuts, banana, peanuts. 

B9: Supports red blood cell production, assists in forming DNA, helps support nervous system, and blood circulation: pinto beans, lentils, beets, oranges, white beans, spinach, romaine lettuce, and flour tortillas. 

B12: Formation of blood cells, promotes proper nerve development, and assists in energy production: fortified foods such as plant-based milks or nutritional yeast. A supplement may be needed to ensure proper intake is achieved. 


 

Sources of Vitamin B include

Nutritional Yeast, Nuts, Seeds, Leafy Greens, Avocado, Mushrooms, Whole Grains, Sweet Potato, and Legumes

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Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin with antioxidant properties that protect the body from disease by improving immune functions. In addition, Vitamin C helps produce collagen, and protects against cardiovascular disease, certain cancers, and eye disease.

Sources of Vitamin C include

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Oranges, Broccoli, Lemon, Pineapple, Thyme, Brussel Sprouts, Grapefruit, Bell Peppers, and Cauliflower

Vitamin D

Vitamin D helps kidney functioning, necessary for the absorption of vitamin A, calcium, phosphorus, magnesium, iron, and zinc; and promotes healthy teeth and bones. Fat-soluble; synthesized by the body with exposure to sunlight. Because exposure to sunlight helps the body acquire vitamin D, individuals who live where there is little sunlight or are unable to go outside must get vitamin D through food or supplements.

Sources of Vitamin D include

Sunlight, Soy Milk, Bran Cereals, Orange Juice, and Vitamin D Supplement

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Vitamin E

Vitamin E is a fat-soluble vitamin that strengthens the immune system and widens blood vessels, which reduces the risk of blood clots. Vitamin E also acts as an antioxidant. Vitamin E is necessary for promoting cellular health  and fights invading bacteria and viruses. 

Sources of Vitamin E Include

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   Swiss Chard, Spinach, Avocado, Red Bell Peppers, Parsnip, Almonds, Olive Oil,
Peaches, Sunflower Seeds

Vitamin K

Vitamin K is a fat-soluble vitamin that plays an essential role in blood clotting, and helps form bone structure. Some vitamin K can be synthesized by bacteria in intestines so deficiency is not normally common! It is still important to obtain vitamin K through dietary sources like many leafy greens.

Source of Vitamin K Include

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Swiss Chard, Spinach, Broccoli, Basil, Kale, Brussel Sprouts,
Cabbage, Parsley, Soy Beans 

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Minerals

A mineral is an inorganic nutrient that is required in small amounts to help regulate body processes. Functions of minerals in the body include helping to regulate fluid balance, muscle contractions, and metabolism.

Calcium

Calcium is a major mineral required for blood clotting and the development of healthy teeth and bones. Calcium is the most abundant mineral in the body. Approximately 99% of the calcium found in the body is in the teeth and bones. Adult recommended intake is 1000 mg.

Sources of Calcium Include 

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Oranges, Tofu, White Beans, Collard Greens, Chickpeas, Almonds, Soy Milk, Sesame Seeds, and Oats 

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Lentils, Red Kidney Beans, Tofu, Spinach, Swiss Chard, Potatoes, Mushrooms, Tomatoes, and Oats 

Iron

Iron is a trace mineral that is required to make the proteins that distribute oxygen throughout the body. Iron needs are higher for women due to reproductive cycles. A deficiency in iron is one of the most common nutrient deficiencies which causes anemia. Symptoms include depression, lethargy, and irritability. Pale appearance in skin as well as impaired cognitive and muscle function can occur if iron stores become severely depleted.

Sources of Iron Include

Zinc

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Lentils, Almonds, Peas,
Tofu, Whole Wheat Bread, Seed,
Rice, Cashews, and Oats 

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Zinc is a trace mineral that protects the immune system, helps regulate genetic material, and assists in wound healing, protein synthesis, metabolism, and insulin storage. Hearing, sight, taste, and smell are also dependent on zinc for proper functioning. As an antioxidant, zinc is contained in every cell of the body and works as a coenzyme to facilitate over 200 enzyme reactions.

Sources of Zinc Include

Iodine

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Cranberries, Rice, Beans, Strawberries, Whole Grains, Bananas,
Potatoes, and Green Beans

Iodine is a trace mineral that is plentiful in seawater and is required to make hormones in the thyroid gland. The thyroid gland found in the neck is necessary for regulating metabolism. This assists in the regulation of blood temperature, the production of red blood cells, and the proper functioning of nerves and muscles. *The amount of iodine in fruits and vegetables varies based on the soil and irrigation process that the grower uses* Its best to research and be informed of the farm/market that the produce is coming from! The recommended dietary intake for all adults is 150 mcg. (1 tsp of iodized salt has 400 mcg)

Sources of Iodine Include

Magnesium

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Whole Wheat Bread, Spinach, Tofu, Pumpkin Seeds, Almonds, Black Beans, Peanut Butter, Millet, Swiss Chard

Magnesium is a major mineral found in bones, tissues, and organs. Its functions include keeping bones strong. Also helps facilitate many chemical reactions that are necessary for a healthy immune system, proper nerve and muscle functioning, and maintaining normal blood glucose + normal blood pressure. Magnesium also helps metabolize proteins and lipids. 

Sources of Magnesium Include

Omega-3 and Omega-6

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Flaxseeds, Beans, Olive oil,
Hemp seeds, Tofu, Walnuts,
Almonds, Tempeh, and Chia seeds

Omega-3 and Omega-6 are essential fatty acids that cannot be made by the body and must be obtained from dietary sources. They help maintain cellular structure, reduce inflammation, regulate blood pressure, improve blood clotting, and increase immune functions. Polyunsaturated fats also contain the two essential fatty acids. The primary sources of omega-6 is are oils like cottonseed, safflower, soybean, and sunflower oil, but can also be found in whole grains and vegetables. Omega-3 sources are wheatgerm, flaxseeds, pumpkin seeds, and walnuts.

Sources of Omega-3 and Omega-6 Include

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