How to Get Enough Nutrition on Plant-Based Diet

Heather McClees 

For whatever reason we decided years ago that we had to eat animals to get our nutrients, it’s time to put that nonsense idea to rest. We weren’t meant to survive off
other species to keep us strong and healthy. We also needn’t harm animals, the environment, or our bodies through mass productions of meat, dairy, eggs, and even processed foods that all just contribute even more to the problems at hand.

Our bodies don’t require us to eat animals to get enough nutrition. Period.

Just like animals get their nutrients from plants (which we end up eating them for), we can do the same. Why not cut straight to the source of our vitamins and minerals and save all those steps in the middle? Some of the biggest concerns when it comes to nutrition on a plant-based diet involve protein, iron, and zinc found in meat, along with some other nutrients found in foods like dairy, eggs and fish. Everyone knows where to get their vitamin C, fiber, and magnesium – plants – but what about other nutrients?

How to Get Enough Nutrition on Plant-Based Diet

Below are some nutrients found in meat that are also found in plants. If you’re worried whether you’ll be able to get enough, don’t be. It’s completely possible to get enough nutrients in a plant-based diet when you eat a variety of whole foods. There is also some information included about other nutrients found in animal foods, plus controversial nutrients you can also learn more about.

1. Protein

Why not start with the biggest issue first? The human body is incredible; let’s not undermine it so much that we believe we have to eat animals in order to keep it thriving. Before animals were even considered as a protein source, people ate plants. Why not do that now? Seeds are one of the easiest to digest sources of plant protein, but vegetables are also a great source, not to mention leafy greens, beans, legumes, and even whole grains. The key isn’t to look at just protein grams on a label, but to also consider if that food has amino acids, the building blocks of protein. Your body can use amino acids to form protein that you need to stay healthy and strong. Too much protein has actually been found to be harmful, specifically animal-based protein which is inflammatory. Plant-based foods (especially raw seeds, raw nuts, greens, veggies, and soaked whole grains) can actually reduce inflammation and keep the body alkaline.

Here are some options: hemp seeds, chia seeds, pumpkin seeds, quinoa, oats, almonds or almond butter, leafy greens, broccoli, green beans, lentils, black beans, chickpeas, green peas, and even raw plant-based protein powder if you enjoy smoothies. And of course, tofu and tempeh are also great choices if you tolerate soy.

See our Green Monster’s Guide to Plant-Based Nutrition: Protein for more information and to get some delicious recipes!

2. Iron

Iron is necessary by the body for energy, muscle mass preservation, red blood cell function, cognitive function, and it can even affect your digestion. Red meat is not the best choice, nor any animal protein for that matter. Iron is actually very easy to obtain enough of on a plant-based diet. One reason being that plant-based sources, despite being non-heme sources, seem to digest just fine in the body and are easy for the cells to use, though consuming iron-rich foods with vitamin C rich foods will help with absorption even more. Since vitamin C is abundant in a plant-based diet, this is easy to do without much thought if you eat enough fresh fruits, vegetables and leafy greens.

Here are some of the best sources: hemp seeds or hemp protein, raisins, cashews, kale, pumpkin seeds, kañiwa, spirulina, beans, prunes, legumes, oats, quinoa, amaranth, teff,chia seeds, blackstrap molasses, cacao, tempeh, and sunflower seeds.

3. Zinc

What about zinc? It keeps our immune systems running well, and yes, it is found abundantly in meat. However, it’s also found in many plant-based foods and requires no special food pairings for your body to absorb. Your best bet for obtaining enough zinc lies in nuts, seeds, beans, legumes, and whole grains (specifically oats and quinoa). Since these foods are also sources of iron and protein, it’s very easy to get enough nutrition.

Here are some specific foods high in zinc: pumpkin seeds, sesame seeds (or tahini),  cashews, hemp, pintos, lentils, almonds, oats, quinoa, sunflower seeds, chia seeds, cacao, tofu, chickpeas, kidney beans and green peas.

See our Green Monster’s Guide to Plant-Based Nutrition: Zinc here for more information and for zinc-filled, immune-boosting recipes!

What About …?

If you’re wondering about calcium,  B vitamins and even controversial items like Vitamin B12 and Vitamin D, here’s what you should know:

Calcium

While not found in meat, many people struggle with giving up dairy in order to get enough calcium, though people are starting to realize now that dairy is not the best source. Greens, seeds, some vegetables, and even some fruits are all great sources. These foods do not contribute to inflammation, interfere with magnesium absorption that puts stress on your joints,or cause calcification in the bones that can impair with good bone health like dairy. They’re also helpful for strengthening the body and very nutritious in other areas too.

Eat more: kale, collards, spinach, Swiss chard, oranges, dried figs, chia seeds, almonds, teff, navy beans, fortified non-dairy milk, most beans, and tofu.

See our Green Monster’s Guide to Plant-Based Nutrition: Calcium here for more information and recipes!

Vitamin B12

turion/Flickr

One exception to getting enough nutrition through our food on any diet (even those from animal-based sources) is Vitamin B12. Vitamin B12 is derived from the soil- not animals. While meat eaters may obtain more, supplements ensure everyone is getting enough and can even offer additional benefits. While it would be nice to depend on plants from the soil to get us there, that’s not a smart choice due to the way our soil quality has greatly changed. It’s also hard to tell how much of this crucial nutrient we’re consuming through our food. It’s incredibly important for vegans to take a supplement to get enough vitamin B12. Choose sublingual forms, which are easily absorbed in the bloodstream in minutes since they dissolve under the tongue. You can also use liquid forms (choose vegan options) or get a B12 patch from a trusted health professional.

Controversial Options: You may have heard that nutritional yeast, fortified non-dairy milk, and spirulina contain B12. This is true, but there is a great deal of controversy with these options  since they are a different form of vitamin B12 that your body may not absorb as easily.

Other B Vitamins

No need to worry here; though meat is packed with B vitamins, so are plants! They’re also very easy to absorb and you’ll never have to worry about obtaining enough if you eat whole foods. B vitamins provide energy, enhance mental function, help relieve stress, mild depression and anxiety, red blood cell function, and some also help with digestion.

Here are of the best options: greens, vegetables, fruits, nuts, seeds, beans, avocados, legumes, and whole grains.

Vitamin D

GeraintRowland/Flickr

This vitamin is so important for your health; do not disregard it. It acts like a hormone in the body, can greatly affect your mood, helps your body use calcium to build strong bones, and has even been shown to reduce the rates of colon cancer. It’s important to know what forms of vitamin D the body can use. It absorbs D3 the best, not D2 which is found in the form of yeast, mushrooms and fortified non-dairy milks. Meat does not contain vitamin D, and even milk is fortified with vitamin D, therefore it’s not a natural source either. Though fish may be a food source, the risks that come with eating fish are not worth it or necessary. Vitamin D3 comes from the sun, so your best option is to get 15-20 minutes of sunlight daily if possible or take a vitamin D3 supplement (no more than 10,000 I.U. a day). Of course, you can still use mushrooms and drink non-dairy fortified milk, but you shouldn’t rely on one (or even two) food sources alone.

We hope this will inspire all of you to choose vegan every time you eat. Be smart about your health; avoid processed foods, meat and meat products, dairy, eggs and other animal-based foods, and learn to prepare your meals from whole, plant-based foods. Don’t be afraid to supplement with vitamin B12 and vitamin D, get enough sunlight and exercise, and choose organic when you can. Though all these seem like a lot of tips, taking it meal by meal each day is really so easy and less stressful than you think.

What’s your next plant-based meal going to be?

Lead Image Source: Lentil Quinoa Burgers

This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.

http://www.onegreenplanet.org/natural-health/nutrients-found-in-meat-you-can-get-from-plants-instead/

Overfed But Undernourished? 9 Signs You're Nutrient Deficient

BY NATHALIE CHANTAL DE AHNA

As a nutritionist, I know one thing's for sure: the road to chronic disease often begins on our plate! While many people turn to pills for relief, the downside of this strategy is that meds often address symptoms rather than treat the root cause(s) of disease.

Here are nine signs that your lack of health and happiness might actually be a nutrient deficiency:

1. You're suffering from anxiety and depression.

According to the National Institutes of Health, about 21 million American adults suffer from a mood disorder every year. A deficiency in the following nutrients may be linked to anxiety and depression: B vitamins, biotin, vitamin C, vitamin D, calcium, chromium, selenium, omega-3 fatty acids, and iron.

2. Your bones are weak.

No matter how old you are, strong bones are vital to feeling fit and healthy. If you have troubles in this department, you might be lacking: vitamins A, vitamin C, vitamin D and vitamin K, copper, chromium, zinc, magnesium, and molybdenum.

3. You have brittle hair & nails, or hair loss.

It doesn't matter if you're male or female, beautiful hair and nails are really nice to have. If you're not too happy with yours, you could be needing vitamins B5, B6, B12, biotin, or chlorine.

4. You're tired all the time.

Do you sometimes feel like you want to do so much but are just too tired to do anything? Fatigue is a huge problem for many of us and keeps us from living life to the fullest. If you're lacking energy, you might be missing: vitamins B1, B3, B11, B12, vitamin C, vitamin D, biotin, iron, potassium, or magnesium.

5. You're experiencing hyperactivity/ADHD.

Sometimes meds are necessary to help you calm your mind. But maybe you're lacking attention and calm "simply"because you are deficient in: vitamins B1, B2, B5, E, omega-3 fatty acids, iron, magnesium, or zinc.

6. You have poor immunity, or you experience infections often.

Nobody wants to be sick all-the time or constantly deal with inflammation or infections. A strong immune system can fend off a lot and help you heal. If your body's defense is constantly letting you down, however, it may be calling for vitamins A, C, D & E, chromium, selenium, magnesium, or zinc.

7. You have skin troubles.

Acne, rashes, eczema and age spots can be very annoying and undermine our self-esteem. There's a lot we can put onto our skin, but if you want to heal your issues from within, it's good to know that skin troubles are often caused by a deficiency in: vitamins A, B3, biotin, B8, C, E, omega-3 fats, copper, selenium, or zinc.

8. You're dealing with digestive issues.

If you don't digest and absorb your food properly, the best diet in the world is pretty useless. If you're suffering from poor digestion, constipation, diarrhea, bloating or other GI tract troubles, you might be lacking: vitamin B11 & iron, B8,B12, C, D, E, K, selenium, magnesium, or zinc.

9. You can't sleep.

Did you know that 90% of people who suffer from sleeplessness also suffer from other chronic conditions such as diabetes, stroke, heart disease or high blood pressure? They are also more likely to feel depressed or gain weight.

If getting enough zzz's seems impossible, you could be deficient in: Vitamins B11, E, calcium, magnesium, or zinc.

What to do if you're worried that you're nutrient-deficient

Keep a diary and note down when exactly you experience which symptoms. Once you've got a good overview, call your doctor to schedule a comprehensive blood test and, if possible, discuss the results with someone experienced in orthomolecular therapy.

Also, make sure to eat a balanced diet, rich in a rainbow of colors. Aim to eat at least five servings of fruits and vegetables a day. Some ideas to help you do this:

• Have "liquid salads" (aka green smoothies).
• Put a bowl with fruit on every table in your home.
• Keep containers with a mix of veggies in your fridge to take with you when you leave the house.
• Dehydrate veggies.
• Make your own veggie chips.
• Schedule actual fruit breaks in your agenda (with reminders).

If our body and mind are out of balance, there is a lot we can do ourselves to make things better. Start slowly with simple and real food, find alternatives for coffee, alcohol, and white sugar (because these affect the absorption of nutrients) and learn about a holistic approach to health and happiness.

http://www.mindbodygreen.com/0-12434/overfed-but-undernourished-9-signs-youre-nutrient-deficient.html

The 8 Essential Nutrients Your Body Needs Daily For Optimal Health

HJ: There is a common misconception that we are able to easily meet our nutritional needs from whatever foods we are eating on a daily basis.  While this is possible, it requires a thoughtfully crafted diet that focuses on special foods that provide specific vitamins and minerals we may not be otherwise getting in the proper amounts.  It is not really that hard to do, but requires us to understand which foods provide which nutritional elements.
While a good quality multivitamin (which are hard to come by) can help and make us feel better, they do not truly address any underlying deficiencies.  More often than not, they simply alleviate symptoms which return when one stops taking the multivitamin.  Our bodies are designed to get nutrients from food, which occur in ‘whole food matrices’ along with important phytonutrients, cofactors and other as of yet unidentified nutritional compounds that simply cannot be replicated in a lab.
Speaking from experience, when we finally supply our bodies with high quality, whole food nutrition, and especially foods from the groups below, it makes a world of difference in our mood, energy and overall health.
- Truth
8 Nutrients Every Person Needs To Boost Health
By Karen Foster | Prevent Disease
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As people strive to improve their health and evolve their food choices to a more plant-based diet, it is easy to get lost along the way. When you transition to a healthier diet, it is important to educate yourself about the nutrients your body will need on a daily basis.
It’s important to learn how to create a balance of protein, carbohydrates and quality fats with each meal. There are eight essential nutrients including protein, iron, zinc, magnesium, calcium, B12, iodine and Essential Fatty Acids which are necessary to boost and optimize our health.

1. PROTEIN

A crucial part of any diet, the average RDA for women is 45 grams and for men 55 grams, which you can easily consume in the form of:
Beans, legumes, lentils and peas
Free range eggs
Raw milk, cheese and yogurt.
Nuts and seeds, which benefit from soaking in water or sprouting first
Non-dairy nut and seed milks



NOTE: Pseudo-meats and other pretend protein foods should be avoided if possible, as they are highly processed foods. In an article by Sally Fallon and Mary G. Enig, Ph.D. they write that, “Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed soy protein isolate develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.”

2, 3. IRON AND ZINC

One of the most common deficiencies in the world, iron is an important nutrient, integral to many bodily processes. It is especially essential for pre-menopausal and pregnant women, who tend to have this deficiency. If you feel tired, low in energy, suffer from headaches or hair loss, a pale complexion and weak nails, you could be suffering from iron deficiency.
Strong, healthy blood requires proper amounts of Iron. Average RDA for woman 19-50 years is 18mg, women 51+ years is 8mg and adult male is 8mg.
Two billion people may have a zinc deficiency, yet it’s an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.
Because the human body does not store Zinc, it is essential to obtain it from the food you eat. The RDA for adult women is 8mg and for men is 11mg.
Cocao, oysters, wheat germ (zinc)
Green leafy vegetables: kale, collards, cabbage, spinach, and broccoli
Nuts, seeds: almonds and cashews
Beans, lentils, legumes, peas, in cooked and sprouted form
Fruits and dried fruits: apricots, dates, and raisins
Date syrup and molasses

4. MAGNESIUM

Magnesium plays a more important role than calcium in the body. Itreduces your risk of cancer, and controls the entry of calcium into each and every cell–a physiological event that occurs every time a nerve cell fires! When it comes to building healthy bones, magnesium is as important as calcium and vitamin D are. Without adequate magnesium, too much calcium gets inside the cell. This causes cramping and constrictions in ways you many doctors never consider.
Earlier dietary surveys show that a large portion of adults do not meet even the RDA for magnesium (320 mg per day for women and 420 mg per day for men) which is below the level necessary for optimal health being 500mg+ per day for both men and women.
Green, leafy vegetables, starches,
Grains and nuts, and raw milk.

5. CALCIUM

In a nutshell, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly. The RDA for adults is 1000-1200mg and can be found in a variety of foods, such as:
Dark greens: broccoli, kale and Chinese cabbage
Sea Vegetables: wakame, arame, dulse, hijiki, and kelp
Dairy products: milk, yogurt and cheese

6. IODINE

Iodine is a mineral found mostly in seafood (including seaweed) that helps the body synthesize hormones, including thyroid hormone. This important mineral has been slowly but steadily leaving our food stream. The chemicals in fertilizers used in modern farming and chlorine added to water bind to iodine and prevent it from being utilized by our bodies. Iodine deficiency significantly affects the brain development of unborn babies and young children and is the main cause of preventable mental retardation and brain damage across the world. It also leads to underactive thyroid and may increase the risk of miscarriage and stillbirth, which could be a major problem given the numbers of women suffering from this deficiency. Iodine deficiency is not only common in developing countries, research has suggested that more than two thirds of teenage girls and 15 percent of adult females in the US have an iodine deficiency.
Caution: Too much iodine can also be harmful. although the World Health Organization (WHO) recommends 200-300 micro grams of iodine daily during pregnancy for normal fetal thyroid hormone production and neurocognitive development, 1,100 micro grams is considered to be the safe upper limit for daily ingestion by the US Institute of Medicine.
Eggs, fish and seafood are good sources.
Vegans can go for seaweed, cranberries, organic strawberries and himalayan crystal salt.

7. VITAMIN B12

Vitamin B12 is an important nutrient, especially for those following strict vegan lifestyles. It is required by your body to make new red blood cells and help keep your nervous system healthy. Without it, permanent damage can result. B12 can also lower homocystein levels, which is great news since elevated homocysteine levels may cause heart disease and strokes. A deficiency leads to anaemia and its symptoms include tiredness, pale complexion and breathlessness. It can also cause memory loss, confusion, mood swings and depression.
Vegans and vegetarians who do not eat eggs or dairy will need to take this essential nutrient in the form of a B complex supplement that includes the RDA for B12 of 1.5 microgram for adults. Shitake mushrooms, sea vegetables and algae contain something similar to B12, but it does not work in the body in the same way as B12 from animal sources. Some nutritional yeast food products contain some Vitamin B12.Meat and eggs are some of the best sources, however, if you’re a vegetarian or vegan, it may be essential to occasionally use a B12 patch or high quality B12 supplement in your diet.

8. ESSENTIAL FATTY ACIDS
Research says that eating more omega-3 fatty acids makes one live longer, look better and feel happier. A deficiency, on the other hand, can cause depression, mood swings and even aggressive behaviour. These fatty acids prevent heart disease, are good for your eyes, help you shed pounds and keep your skin and hair in good condition.
The body needs quality fats to help absorb the ‘fat soluble’ vitamins A, D, E and K, to regulate cholesterol, provide energy, maintain heart health and a number of other important functions. Saturated fats from animal sources is limited in a vegetarian diet, but hydrogenated and trans fats in baked goods and chips should be avoided for their harmful health effects. Recommended RDA for Omega Fatty Acids is 1-2 tablespoons.
Extra Virgin Olive oil
Sesame oil
Raw butter and clarified butter
Coconut oil: a saturated vegetable oil that has proven beneficial in the diet
Omega-3 oils: Flax, hemp and walnut oils

Karen Foster is a holistic nutritionist, avid blogger, with five kids and an active lifestyle that keeps her in pursuit of the healthiest path towards a life of balance.
http://www.thehealersjournal.com/2013/06/27/8-essential-nutrients-your-body-needs-daily-for-health-and-how-to-get-them-from-food/