Category: FEATURED

Posted in FEATURED, NUTRIENTS

Magnesium

Posted on by Mary Ann Lesh

What does magnesium do? Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. One of its main roles is to act as a cofactor in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body, including:

  • Energy creation: converting food into energy
  • Protein formation: creating new proteins from amino acids
  • Gene maintenance: helping create and repair DNA and RNA
  • Muscle movements: aiding in muscle contraction and relaxation
  • Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system

How much do I need?

AGEMALEFEMALEPREGNANCYLACTATION
Birth to 6 months30 mg*30 mg*
7 to 12 months75 mg*75 mg*
1 to 3 years80 mg80 mg
4 to 8 years130 mg130 mg
9 to 13 years240 mg240 mg
14 to 18 years410 mg360 mg400 mg360 mg
19 to 30 years400 mg310 mg350 mg310 mg
31 to 50 years420 mg320 mg360 mg320 mg
51+ years420 mg320 mg

What are some good plant food sources of magnesium? PUMPKIN SEEDS, CHIA SEEDS, SPINACH, ALMONDS, and CASHEWS are rich in magnesium. Eating a variety of magnesium-rich foods will likely provide enough of this nutrient. Some magnesium-rich plant foods are:

  • Pumpkin seeds: 37% of the DV per ounce (28 grams)
  • Chia seeds: 26% of the DV per ounce (28 grams)
  • Spinach, boiled: 19% of the DV per 1/2 cup (90 grams)
  • Almonds: 19% of the DV per ounce (28 grams)
  • Cashews: 18% of the DV per ounce (28 grams)
  • Black beans, cooked: 14% of the DV per 1/2 cup (86 grams)
  • Edamame, cooked: 12% of the DV per 1/2 cup (78 grams)
  • Peanut butter: 12% of the DV per 2 tablespoons (32 grams)
  • Brown rice, cooked: 10% of the DV per 1/2 cup (100 grams)
  • Avocado: 5% of the DV per 1/2 cup (75 grams)

Are supplements recommended? Approximately 50% of U.S. adults get less than the recommended daily amount of magnesium, Magnesium supplements may be especially beneficial for older adults and those with a deficiency in this nutrient. There are several types of magnesium supplements. Here is a guide to the different types to help choose the most effective magnesium supplement. Consult a healthcare professional to find the best form and dosage for your specific needs.

  • For Sleep/Anxiety: Magnesium Glycinate or Taurate.
  • For Constipation: Magnesium Citrate or Oxide (use oxide cautiously).
  • For Brain Health: Magnesium L-Threonate.
  • For Energy/Pain: Magnesium Malate.
  • For General Deficiency: Magnesium Citrate, Glycinate, or Malate.

Source: Healthline

Magnesium-Rich Foods and Recipes

How to Cook Brown Rice

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes. Brown rice can help prevent or improve several health conditions, including diabetes and heart disease.

Spinach Facts

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

Chia Seed Facts

Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.

Chia and Fruit Jam Recipe

Chia is a healthful and effective thickening agent. Use 1 cup of your favorite fruit and adjust the sweetener to your taste for tasty jam of any flavor.

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Cashew Facts

Cashews pack 67% of the daily copper requirement, needed to form red blood cells.

Avocado Facts

Avocados have become very popular in the last fifty years, but I still consider them relative newcomers to the United States. Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

Posted in FEATURED, NUTRIENTS

Manganese

Posted on by Mary Ann Lesh

What does manganese do?
Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.

How much do I need?
Adult males need 2.3 mg; adult females, 1.8 mg

What are some good plant food sources of manganese?
Hazelnuts, Pecans, Brown Rice, Chickpeas, Spinach, Raw Pineapple, Soybeans, Oatmeal, and Whole Wheat Bread are good plant food sources of manganese.

plant food SourcemG of manganese%DV
1 oz dry roasted hazelnuts1.670
1 oz dry roasted pecans1.148
1.2 cup cooked brown rice1.148
1/2 cup cooked chickpeas0.939
1/2 cup boiled spinach0.835
1/2 cup raw pineapple chunks0.835
1/2 cup boiled soybeans0.730
1 slice whole-wheat bread0.730
1/2 cup cooked oatmeal0.730

Are supplements recommended?
Manganese supplements are generally not needed for most people because a balanced diet rich in whole grains, nuts, leafy greens, and legumes usually provides sufficient amounts. Severe PMS, osteopenia, or type 2 diabetes can cause a deficiency. However, manganese supplements can be toxic. Anyone who is at risk of deficiency should consult a healthcare provider before taking them.

Posted in FEATURED, RECIPES

Guacamole Recipe

Posted on by Mary Ann Lesh

This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.

  • PREP 20 min / SERVES 4
  • INGREDIENTS
    • 2 peeled ripe AVOCADOS
    • 1/2 c chopped TOMATOES
    • 1/4 c chopped ONION
    • 1/4 c chopped CILANTRO
    • 1 clove crushed GARLIC
    • 2 Tbsps LEMON JUICE
    • 1 small SERRANO CHILE, seeded and chopped
    • SALT and PEPPER to taste
  • INSTRUCTIONS
    1. Mash the avocados until creamy
    2. Add other ingredients and stir lightly until well mixed
PLANT FOOD FACTS

Avocado Facts

Avocados have become very popular in the last fifty years, but I still consider them relative newcomers to the United States. Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

Mary Ann Lesh's avatar by Mary Ann Lesh
PLANT FOOD FACTS

Garlic Facts

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Mary Ann Lesh's avatar by Mary Ann Lesh
Posted in FEATURED, RECIPES

Oven-Roasted Sweet Potatoes Recipe

Posted on by Mary Ann Lesh

Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.

  • PREP 15 min / COOK 30 min / TEMP 425 F / SERVES 2
  • INGREDIENTS
    • 1 SWEET POTATO, unpeeled
    • 1 Tbsp OLIVE OIL, or enough to lightly cover the peeling
    • SALT, to taste
  • INSTRUCTIONS
    1. Wash and dry unpeeled SWEET POTATOES
    2. Rub the peeling with OLIVE OIL
    3. Slice SWEET POTATOES lengthhwise
    4. Season to taste with SALT and seasonings of your choice
    5. Place cut-side down on a cookie sheet
    6. Roast in pre-heated oven at 425° F for 30 minutes until center is soft

ABOUT SWEET POTATOES

Sweet Potato Facts

Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber.

sweet potatoes
Posted in FEATURED, PLANT FOOD FACTS

Sweet Potato Facts

Posted on by Mary Ann Lesh

Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber. Sweet potato health benefits include antioxidant, anti-inflammatory and liver-protecting activity, cardiovascular protection, anticancer properties and improvement in neurological and memory capacity, metabolic disorders, and intestinal barrier function.

The sweet potato is a dicotyledonous plant in the morning glory family, They come in a variety of sizes and colors, including orange, white, and purple. They can be baked, boiled, or roasted.

1 cup or 200 g of sweet potato with skin contains%DV
CARBOHYDRATE41 G
CALORIES180
FAT0.3 G
FIBER6.6 G
PROTEIN4 G
COPPER36%
MANGANESE43%
POTASSIUM20%
VITAMIN A (RETINOL)213%
VITAMIN B3 (NIACIN)19%
VITAMIN B5 (PANTOTHENIC ACID)35%
VITAMIN B634%
VITAMIN C44%
SOURCE: HEALTHHLINEs
Posted in FEATURED, NUTRIENTS

Fiber

Posted on by Mary Ann Lesh

What does fiber do? Fiber promotes weight loss, lowers blood sugar, fights constipation, boosts heart health, feeds friendly gut bacteria, and reduces cancer risk.

How much do I need? Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.

What are some good plant food sources of fiber? Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Dietary fiber is naturally present in edible plants, either as soluble (digestible) or insoluble fiber. Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels. Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds.

Are supplements recommended? Fiber supplements can be a helpful, temporary tool for improving digestive health. Use them if you cannot meet your daily needs (25-30g) through diet alone, to address specific issues like constipation, or for overall digestive health. Start with a small amount and increase gradually. Drink plenty of fluids, as fiber absorbs water and can cause constipation if taken without enough liquid.

Source: Healthline

Fiber-Rich Foods and Recipes

Chickpea Croquettes Recipe

Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes.

Avocado Facts

Avocados have become very popular in the last fifty years, but I still consider them relative newcomers to the United States. Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

Guacamole Recipe

This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.

Lentil Facts

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

Oat Facts

Oats are a powerhouse of vitamins, minerals, and antioxidants.

Oatmeal Cookies Recipe

These basic oatmeal cookies are delicious plain or you can spice them up with any or all of the optional ingredients. *For information on healthy options for oil, sugar, and flour, see the Vegan Options for Baking page.

Apple Facts

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

Beet and Apple Salad Recipe

The varied tastes and textures of beets, apples, pistachios, and greens combine with a sweet and sour vinaigrette to make this salad as delicious as it is nutritious.

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Chia Seed Facts

Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.

Brussels Sprouts Facts

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.

Posted in FEATURED, NUTRIENTS

Vitamin C

Posted on by Mary Ann Lesh

What does Vitamin C do? Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.

How much do I need? The Recommended Daily Allowance (RDA)–enough to prevent deficiency syndromes such as scurvy–is 90 mg for men and 75 mg for women, but the Upper Limit (UL) is 2,000 mg.

What are some good plant food sources of Vitamin C? ORANGES, KIWI, LEMON, BELL PEPPER, STRAWBERRIES, GRAPEFRUIT, BROCCOLI, CABBAGE, and CAULIFLOWER are a few plant foods that are rich in Vitamin C. High-heat cooking temperatures or prolonged cook times can break down the vitamin. Because it is water-soluble, the vitamin can also seep into cooking liquid and be lost if the liquids are not eaten. Quick heating methods or using as little water as possible when cooking, such as stir-frying or blanching, can preserve the vitamin. Foods at peak ripeness eaten raw contain the most vitamin C.

Are supplements recommended? Because the human body cannot produce Vitamin C, it must be obtained through food sources or manufactured supplements. Opinions vary about how much Vitamin C is needed for optimal health. Because of the known benefits of Vitamin C for prevention and optimal health, including those that have not yet been fully proven, I prefer to take a 1,000 mg supplement and to eat foods that are rich in Vitamin C every day.

Source: Harvard School of Public Health

Vitamin C-Rich Foods and Recipes

Kiwi Facts

A 3.5-ounce kiwi provides more than 80% of the daily vitamin C requirement.

Lemon Facts

High in Vitamin C, lemons may reduce risks of heart disease and cancer.

Grapefruit Facts

Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Cabbage Facts

Cabbage is low in calories and rich in Vitamins K and C

Cauliflower Facts

Cauliflower reduces cancer risk; fights inflammation; decreases risk for heart disease and brain disorders; provides high levels of vitamins C, K, and other vitamins and minerals; improves digestion and detoxification; aids in weight loss; helps balance hormones; and preserves eye health.

Posted in FEATURED, NUTRIENTS

Vitamin A (Retinol, Retinoic Acid)

Posted on by Mary Ann Lesh

Plant foods that are rich in beta-carotene, such as green leafy vegetables, carrots and cantaloupe are a good source of Vitamin A. Your body converts beta-carotene into Vitamin A. Vitamin A (retinol, retinoic acid) is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties. Antioxidants are substances that protect cells against the effects of free radicals — molecules produced when the body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer and other diseases. The recommended daily allowance is 900 mcg for an adult male and 700 mcg for an adult female. A healthy and varied diet will provide most people with enough vitamin A. For the antioxidant properties of vitamin A, food sources are best. It’s not clear if vitamin A supplements offer the same benefits as naturally occurring antioxidants in food. Too much vitamin A can be harmful, and excess vitamin A during pregnancy has been linked to birth defects.

Source: Mayo Clinic

Posted in FEATURED, NUTRIENTS

Vitamin B9 (Folate)

Posted on by Mary Ann Lesh

Some plant-based food sources of folate are asparagus, avocado, banana, beans, beets, broccoli, Brussels sprouts, citrus fruits, lentils, lettuce, nuts and seeds, papaya, peas, spinach, and wheat germ. Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence. It’s best to get folate from whole foods. Folic acid, often confused with folate, is a synthetic form of vitamin B9 used in supplements and added to processed food products, such as flour and breakfast cereals. Several studies indicate that chronically elevated levels of unmetabolized folic acid may have adverse health effects. High levels of unmetabolized folic acid have been associated with increased cancer risk. Among elderly people, high folic acid levels can mask vitamin B12 deficiency which, if untreated, may increase the risk of dementia and impaired nerve function. A folate deficiency can lead to lack of energy, poor immune function and impaired digestion. Folate is especially important nutrient for pregnant women to prevent birth defects like spina bifida.

Source: Healthline

The recommended daily intake (RDI) of folate varies with age and gestation or lactation:

AGE OR CONDITION0-6 mos7-12 mos1-3 yrs4-8 yrs9-13 yrs14+ yrspregnancylactation
RDI65 mcg80 mcg150 mcg200 mcg300 mcg400 mcg600 mcg500 mcg
Source: Medical News Today