PROTEIN SOURCES

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EDAMAME can be steamed, boiled, added in soups, or salads or eaten on their own.
Protein per 100 grams cooked - 11 grams 

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LENTILS are rich in manganese and  iron. Lentils may also help reduce heart disease and diabetes'
Protein per 100 grams boiled - 9 grams 

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CHICKPEAS can help decrease cholesterol and help blood sugar levels.
Protein per 100 grams boiled - 9 grams 

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SPINACH is also a source of Vitamin A, Folate and Vitamin C.
Protein per 100 grams boiled - 2.9 grams 

CARBOHYDRATES SOURCES

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BROCCOLI contains vitamins A,C,E,K,B also folic acid. It's a good source of fibre and protein.
Carbs per 1 cup cooked - 6 grams 

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CARROTS help to boost your immune system. They contain beta carotene an antioxidant, which your body coverts to vitamin A.
They also contain Vitamin C, B-6, Magnesium, calcium, potassium.
Carbs per 100 grams - 9.6 grams 

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SWEET POTATOES are rich in vitamin B,C,D, Calcium, Iron, Magnesium, Potassium,
Thiamine, Zinc.
Carbs per 1 cup - 27 grams 

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BUTTERNUT SQUASH contains calcium, iron, potassium, magnesium, phosphorus,
vitamin C, and A.
Carbs per 1 cup cooked - 21 grams 

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VITAMINS 

Always consult you doctor when taking new vitamins or introducing a new food in your diet, especially if you are taking medication.

GOOD TO KNOW
The human body needs 13 different vitamins to function properly. This is why it's essential to keep a balance diet.

VITAMIN A

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Kale

Mango

Watermelon

Vitamin A plays an essential role in body growth.

Helps bones and teeth growth, skin, hair and eyes.

Other Sources: cheese, eggs, milk, salmon.

The recommended dietary allowance:

 900 mcg for men, 700 mcg for women and 300 mcg for children and adolescents.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

GOOD TO KNOW
Micronutrients are needed in small amounts, however they play an important role for our body to produce enzymes, hormones that are essential for our development. 

Oranges

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Peas

Cauliflower

VITAMIN B1 / THIAMINE

Vitamin B1 helps the body to use carbohydrates as energy.

It also helps the nerve, muscle and heart to function properly.

Other sources: beef, mussels, yogurt.

The recommended dietary allowance:

1.2 mg for men and 1.1 mg for women.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

VITAMIN B2 / RIBOFLAVIN

GOOD TO KNOW
Most vitamins
are not produced
by our body therefore we need to consume them in our
diets. Vitamin K and Biotin are produced by
the gut if intestinal flora is present.

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Almonds

Asparagus

Mushrooms

Vitamin B2 helps the body to digest and creates energy from fats, carbs and protein.

It plays a major role in energy production and cellular function.

Other sources: Lean beef, chicken breast, eggs.

The recommended dietary allowance: 

for men is 1.3mg and for women 1.1 mg.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

VITAMIN B6 / PYRIDOXINE

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Peanuts

GOOD TO KNOW
Vegan diet is exclusive plant based.

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Avocados

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Potatoes

Vitamin B6 is important for brain function and to keep the immune and

nervous system healthy.

Other sources: Lean chicken breast, turkey, beef, bananas.

The recommended dietary allowance:

 1.3 mg. After the age of 50, it is recommended 1.5 mg for women and 1.7 mg for men.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

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Fortified cereal

Fortified Tofu

Fortified Juice

Vitamin B12 in mainly found in animal products, especially meat and dairy. If you don't consume any animal products a vitamin supplement is required.

However there are some fortified products you can consume.

Other sources: shellfish, beef, tuna, fortified nutritional yeast. Vitamin B12 is

essential for the normal function of the nervous system.

The recommended dietary allowance: 

for adults is 2.4 mg.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

VITAMIN B12 / COBALAMIN

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Legumes

Peanuts

Sunflower Seeds

Choline is essential for the liver function. It also plays a role in brain

functions of memory and thinking.

Other sources: Lean chicken breast, salmon, cod, herring, shrimp, eggs.

The recommended dietary allowance:

for adults is 550 mg for men and 425 mg for females.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

CHOLINE

FOLIC ACID / VITAMIN B9

GOOD TO KNOW
A Vegetarian abstains from eating animal produce, but dairy products and eggs are often still consumed.

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Rocket

Beetroot

Cabbage

Folic Acid supports our genetic development. It helps the body make healthy

red blood cells. During pregnancy it helps the unborn baby's skull, brain and spinal cord.

Other sources: Edamame, soymilk, pinto beans, lettuce, seafood.

The recommended dietary allowance:

for adults is 400mcg for adults. Pregnant women should visit their doctor

before taking any vitamins.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

GOOD TO KNOW
Consuming a Plant Based diet, is mostly eating everything that is plant based. Some people who are on a plant based diet on occasions do consume animal products. 

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Whole wheat Bread

Brown Rice

Portobello Mushrooms

NIACIN / VITAMIN B3

Niacin helps the digestive and nervous system and keeping your skin healthy.

Generally we get enough Niacin from the food we eat.

Other sources: chicken breast, tuna, turkey, salmon, ground beef.

The recommended dietary allowance: 

16 mg NE for men, and14 mg NE for women.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

GOOD TO KNOW
Vegan diet is exclusive plant based.

Vitamin B5 helps turn the food you consume into energy. Vitamin B5 might help

with a range of conditions such as acne, ADHD, asthma and many more.

Other sources: Avocados, lean chicken breast, salmon, tuna, grapefruit.

We consume most of the vitamin from foods we eat.

The recommended dietary allowance:

5mg for men and women.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

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Button Mushrooms

Sweet Corn

Black Eyed Peas

PANTOTHENIC ACID / VITAMIN B5

Vitamin C is a potent antioxidant. The body can't store or produce Vitamin C

so it's important that we consume regular amounts. Vitamin C helps the

structure of our muscles, blood vessels and bones. It helps our body absorb iron.

Other sources: Parsley, thyme, kale, kiwis.

The recommended dietary allowance:

90 mg for men and 75 mg for women. Smokers need to increase by 35 mg.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)  

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Sweet Yellow Peppers

Blackcurrants

Lemons

Chili Peppers

VITAMIN C / ASCORBIC ACID

GOOD TO KNOW
Regular exposure in the sun is the most natural way to get Vitamin D. Some people can't stay in the sun, so consuming more Vitamin D rich foods is essential.  

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White beans

Okra

Sun Exposure

VITAMIN D

Vitamin D helps with tooth and bone growth and helps the nervous system function properly. Vitamin D is also produced by the body when the skin is

exposed to sunlight. Depending on where you live.

Other sources: Salmon, chestnut mushrooms, almond milk, rice milk, eggs.

The recommended dietary allowance: 

400 IU.

(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

VITAMIN K

GOOD TO KNOW
Micronutrients are vitamins and minerals required in small quantities for a normal metabolic function. Seven essential micronutrients are Boron, Zinc, Manganese, Iron, Copper, Molybdenum, Chlorine.

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Prunes

Kiwi

Green Beans

Vitamin K is essential for blood clotting functions and bone growth and heart health.
Other sources: Chicken, hard cheeses, bacon, ground beef.
The recommended dietary allowance:
1 microgram for each kilo of your body weight.


(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

GOOD TO KNOW
Macronutrients are nutritive components that your body needs in larger amounts, which are carbohydrates, fat and protein.

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Raspberries

Apricots

Cranberries

Vitamin E helps cells to regenerate. It is commonly beneficial for skin appearance
and health. It's also an anti-inflammatory and antioxidant.
The recommended dietary allowance:
15 mg.


(Always consult with your doctor before introducing new food to your diet or if you would like to take vitamins or supplements especially if you are taking medication)

VITAMIN E

SOME RERIPES FOR YOU TO TRY OUT

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3 Ingredient Cookies

Ideal for Breakfast
or as a Snack

The content of this page is to provide information. Always consult with your doctor when introducing a new food to your diet, or you would like to take vitamins or supplements, especially if you are suffering from any conditions or taking any medication. Some foods may have a reaction with your medication. All above information has been sourced and researched and it is part of my vegan nutritional studies.

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