Nutrient Sources, Plant-based GWilkerson02/02/2015 Plant Based Nutrition
Where can I get my nutrients? Nutrients do not work alone but in concert (synergistically) with other nutrients. Essential Nutrients in the World’s Healthiest Foods. *Note: I omitted the animal nutrient sources.* Micro-nutrients vitamin A: From sweet potato, carrots, spinach, kale, mustard greens, collard greens, turnip greens, beet greens, Swiss chard and Winter squash. biotin: Get this nutrient from peanuts, sweet potato, almonds, onions, oats, tomatoes, carrots and walnuts. vitamin B1 – thiamin: sunflower seeds, navy beans, black beans, barley, dried peas, green peas, lentils, pinto beans, lima beans and oats. vitamin B12 – cobalamin: This is best gotten from supplements or fortified foods; kelp, miso and tempeh, but levels in these foods are very low so supplements are still recommended.
vitamin B2 – riboflavin: soybeans, spinach, beet greens, crimini mushrooms, tempeh, asparagus and almonds. vitamin B3 – niacin: peanuts, brown rice. buckwheat, sweet potatoes, avocado, sunflower seeds, wild rice, Jerusalem artichokes, parsley, lambsquarters and tomatoes.
vitamin B6 – pyridoxine: sweet potato, potatoes, sunflower seeds, bananas, whole grains, bananas, green beans, carrots, spinach, walnuts. vitamin C : papaya, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, orange, kiwifruit, canteloupe and cauliflower. calcium: tofu, sesame seeds, collard greens, spinach, turnip greens, mustard greens and beet greens. choline: soymilk, bananas, oats, raisins, oranges, hummus, medjool dates, apples with skin, peanut butter no salt, almonds, walnuts, tofu, avocados, romaine lettuce, tomatoes, celery, carrots, tahini and nuts. chromium: broccoli, barley, oats, green beans, tomatoes, romaine lettuce and black pepper. copper: sesame seeds, cashews, soybeans, shitake mushrooms, sunflower seeds, tempeh, garbanzo beans, lentils, walnuts and lima beans. vitamin D: shitake mushrooms, maitake mushrooms, fortified foods and drinks. Or get minimum of 10 minutes of sunshine exposure daily; just not enough to burn but enough to begin to turn pinkish. vitamin E: sunflower seeds, almonds, spinach, swiss chard, avocado, peanuts, turnip greens, asparagus, beet greens and mustard greens. fiber: navy beans, dried peas, lentils, pinto beans, black beans, lima beans, garbanzo beans, tempeh, kidney beans and barley. flavonoids: Flavonoids are a group of phyto-nutrients that fall into the chemical category of polyphenols. They’re most famous for their rich diversity of color-providing pigments (including the deep blues of blueberries and rich reds of raspberries). Flavonoids are produced by plants and are by far our greatest source of these health-supporting phyto-nutrients. Among all plant food groups, by far it’s been fruits and vegetables that have best studied and most analyzed for their flavonoid content. There is also flavonoid data on nuts and seeds, grains, beans and legumes, and select other foods and beverages (for example, green and black tea). The five subcategories shown in the charts below are: (1) flavonols (which include quercetin, kaempferol, myricetin, and isorhamnetin); (2) flavan-3-ols (which include catechins, epicatechins, gallocatechins, and theaflavins); (3) flavones (which include apigenin and luteolin); (4) flavonones (which include hesperetin, naringenin, and eriodictyol); and
(5) anthocyanidins (which include cyanidin, delphinidin, malvidin, pelargonidin, peonidin, and petunidin). Consume apples, parsley, onions, romaine lettuce, blueberries, celery, tomatoes, cherries, pears, oranges, watermelon, chilis, garbanzo beans, turnip greens, sweet potatoes, cabbage, cranberries, bananas,plums, canteloupe, lettuce, almonds, quinoa, raspberries. folate: lentils, pinto beans, garbanzo beans, asparagus, spinach, navy beans, black beans, kidney beans, turnip greens and broccoli. *avoid folic acid in supplements; it turns toxic to us. iodine: sea vegetables iron: soybeans, lentils, spinach, sesame seeds, garbanzo beans, lima beans, olives, navy beans, swiss chard and kidney beans. vitamin K: kale, spinach, mustard greens, collard greens, beet greens, swiss chard, turnip greens, parsley, broccoli and brussels sprouts. magnesium : pumpkin seeds, spinach, swiss chard, soybeans, sesame seeds, quinoa, black
beans, cashews, sunflower seeds and navy beans. dark leafy greens are super nutrient dense foods
manganese: cloves, oats, brown rice, garbanzo beans, spinach, pineapple, pumpkin seeds, tempeh, rye and soybeans. omega-3 fatty acids: flaxseeds, walnuts, soybeans, tofu, brussels sprouts, cauliflower, chia seeds and hemp hearts. pantothenic acid: shitake mushrooms, avocado, sweet potato, lentils, dried peas, crimini mushrooms and broccoli. phosphorus:
soybeans, pumpkin seeds, lentils, squash, brazil nuts, tofu, lentils and tempeh.
potassium: beet greens, swiss chard, lima beans, sweet potato, soybeans, banana, spinach, tomato sauce, pinto beans, lentils, kidney beans, split peas, edamame, acorn squash, potatoes,
tomatoes, beets, sunflower seeds, peanut butter, sunflower seeds, black-eyed peas, garbanzo beans, broccoli, orange juice, quinoa, kale, collards, oatmeal, barley and brown rice. zinc: sesame seeds, pumpkin seeds, lentils, garbanzo beans, cashews and quinoa. Macro-nutrients Protein: Every plant has protein – in varying amounts. If you eat enough plant-based food, you get enough protein. Protein intake should be no more than 10% of our daily calorie intake. Carbohydrates: Carbohydrates should be consumed in Complex Carbohydrate form, not in Simple Carbs. In refining, most of the nutrients are removed from food to be used elsewhere, such as processing ‘food-like’ products or feeding animals. Approximately 80% of our daily intake should be in complex carbohydrates…. WHOLE form. Fat: Fat is the most calorie dense of foods so moderation here is essential. There are healthy fats and non-healthy fats. We should be consuming approximately 10% of our daily calories in good fats, such as monounsaturated fats and polyunsaturated fats. Good sources of this nutrient are seeds, avocado, nuts, cacao nibs, chia, walnuts, almonds, brazil nuts, and sunflower seeds. Avoid saturated fats. They are not our friend, though many are touting some of them as healthy and essential. Conclusion
The best way to consume every nutrient is in Whole Food, Plant-Based form, minimally processed, non-refined. Supplements may be used in certain situations where a severe deficiency is present. For the best info on WHOLE foods, read T Colin Campbell, PhD.’s book:
“What happens when you eat an apple? The answer is vastly more complex than you imagine. Every apple contains thousands of antioxidants whose names, beyond a few like vitamin C, are unfamiliar to us, and each of these powerful chemicals has the potential to play an important role in supporting our health. They impact thousands upon thousands of metabolic reactions inside the human body. But calculating the specific influence of each of these chemicals isn’t nearly sufficient to explain the effect of the apple as a whole. Because almost every chemical can affect every other chemical, there is an almost infinite number of possible biological consequences.
And that’s just from an apple.�
http://www.plant-strong-health-blog-by-gary.com/nutrient-sources-plant-based/