Vitamin E Foods For A Plant-Based (Vegan) Diet

Vitamin E Foods For A Plantbased Diet

About Vitamin E

Vitamin E has eight different forms. However, only one is active and can meet human requirements – alpha-tocopherol.

Vitamin E helps support the immune system, regulates gene expression, and helps with other metabolic processes. It also aids in keeping the inner lining of blood vessels clear and smooth by preventing build up.

This vitamin is considered an antioxidant, which means it neutralized free radicals and can help prevent the onset of diseases.

Taking Vitamin E supplements are linked with negative effects such as a stroke. [2] Read more

Vitamin A Sources For A Plant-Based (Vegan) Diet

Vitamin A Sources

About Vitamin A

The term Vitamin A is used to refer to a group of compound necessary for growth, immune system, reproductions, and vision.

There are two types of Vitamin A-

  • Preformed Vitamin A – found in animal products.
  • Provitamin A Carotenoids – found in plants.

Provitamin A carotenoids can be converted to Vitamin A. Beta-carotene is the most known of these carotenoids and the most active. Carotenoids have a wide spectrum of colors, such as yellow, red, and orange hues. Read more

Vitamin C Foods For A Plant-Based (Vegan) Diet

Vitamin C foods

Vitamin C, AKA L-ascorbic acid, is a necessary nutrient and can be found in many delicious foods. But first, let’s take a look at what Vitamin C does for the human body before we take a look at different Vitamin C foods.

Vitamin C helps to create L-carnitine, collagen, and certain neurotransmitters. Also, it aids in protein metabolism, iron absorption, and boosts the immune system. Plus, it acts as an antioxidant.

Although nearly impossible on a plant-based diet, a Vitamin c deficiency leads to a very rare disease called scurvy. Read more

List of Foods High In Iron For A Plant-Based Diet

Foods high in iron

Iron is a mineral that is necessary for our survival. There are many very important roles of this mineral including transporting oxygen, producing energy, growth and development, healthy cells, immune activity, and brain function.

Unfortunately, 30% of people suffer from iron-deficient caused anemia. [1] Getting enough iron is vital and should be a priority.

So the real question is: Can you get enough iron on a plant-based or vegan diet? And the answer is: Yes. There are plenty of plant-based foods high in iron. Read more

Iron Rich Fruits For a Plant-Based Diet

iron rich fruits include dried fruits

Finding iron-rich fruits will be easy once you become familiar with the fruits that contain iron. Unfortunately, there aren’t many fruits that have a high amount of iron. That’s why it’s extremely important that you eat a well-balanced diet mixed with fruits, vegetables, whole grains, and legumes.

What Is Iron?

Iron is a nutrient derived from the foods that we eat. There are two types of iron that we can receive through our diet: heme and non-heme. Heme comes from animal products and non-heme comes from plant-based foods.

Although heme is better absorbed by the body, it also comes with cholesterol, saturated fats, antibiotics, hormones, and steroids.

To increase plant-based iron absorption, include vitamin c with your nonheme iron-rich foods. For example, add tomatoes to your spinach salad or strawberries in your green smoothie to get the greatest amount of absorption. Read more

Calcium Rich Fruits For A Plant-Based Diet

Calcium-rich fruits

Calcium Rich Fruits

Calcium is the most abundant mineral in the body. It’s necessary for muscle contraction, blood clotting,  nerve transmission, the secretion of hormones and enzymes, and bone and tooth formation.

Are you getting enough? The recommended daily intake of calcium is 1,000 mg for 19 to 50-year-old males and females (including pregnancy and lactation). After the age of 50, RDA shoots up to 1,200 mg. That’s why it’s so important to make sure you’re getting enough each day.

Did you know? 99% of all calcium in the body is located in the bones and teeth. Read more