Category: NUTRIENTS

Posted in FEATURED, NEW, NUTRIENTS

Zinc

Posted on by Mary Ann Lesh

What does zinc do?
Zinc aids growth, DNA synthesis, and immune function. Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms.

How much do I need?
Th RDA is 11 mg for males and 8 mg for females (11 mg in pregnancy and 12mg in lactation).

What are some good plant food sources of zinc?
Beans, seeds, and nuts are rich in zinc.

Plant-based food souruces of zincserving%DV OF ZINC
baked beans1/2 cup26
dried pumpkin seeds1 oz20
dry roasted cashews1 oz15
cooked chickpeas1/2 cup12
dry roasted almonds1 oz8
cooked kidney beans1/2 cup8
cooked green peas1/2 cup5
Source: NIH

Are supplements recommended?
Most people meet the RDA of 11 mg for males and 8 mg for females through diet, but older adults, those following restrictive diets, and people with conditions that inhibit zinc absorption may need to supplement. Because high dose zinc supplements can lead to dangerous side effects, it’s important to stick to recommendations and only take supplements when necessary.

Zinc-Rich Foods and Recipes

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.

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Vitamin E

Posted on by Mary Ann Lesh

What does Vitamin E do?
Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. Antioxidant vitamins, including vitamin E, came to public attention in the 1980s when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis, and might also contribute to cancer, vision loss, and a host of other chronic conditions.

How much do I need?
The Recommended Dietary Allowance of Vitamin E is 15 mg daily.

Are supplements recommended?
Most people do not need to take Vitamin E supplements if they eat a balanced diet, as it is easily obtained from nuts, seeds, and vegetable oils. Supplements are generally only recommended for people with specific absorption issues, such as Crohn’s disease, cystic fibrosis, or certain dietary restrictions. 

What are some good plant food sources of Vitamin E?
Mango, avocado, almonds, asparagus, peanuts, pumpkin, wheat germ oil, and sunflower seeds are rich in Vitamin E.

Source: Harvard School of Public Health

Foods Rich in Vitamin E

PLANT FOOD FACTS

Mango Facts

One cup of fresh mango contains fewer than 100 calories, but packs 67% of the daily requirement for vitamin C.

PLANT FOOD FACTS

Avocado Facts *superfood*

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.

PLANT FOOD FACTS

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…

Posted in FEATURED, NUTRIENTS

Vitamin K

Posted on by Mary Ann Lesh

What does Vitamin K do?
Vitamin K is an essential nutrient that plays a critical role in blood clotting, wound healing, and bone health. People who don’t have enough vitamin K in their system are at greater risk of increased bleeding and bone fractures.

How much do I need?
The recommended daily amount for adults 19 years or older is 120 mcg for males and 90 mcg for females.

Are supplements recommended?
Most people can get enough vitamin K through a balanced diet, making vitamin K supplements unnecessary. Also, the liver stores extra vitamin K, which can eliminate the need for daily consumption. Vitamin K deficiency in adults is rare, but may occur in people taking medications. Newborns are sometimes deficient because vitamin K does not cross the placenta, and breast milk contains a low amount. The limited amount of blood clotting proteins at birth increases the risk of bleeding in infants if they are not given vitamin K supplements. Antibiotics may decrease vitamin K levels, especially if taken for more than a few weeks. People who have a poor appetite while using long-term antibiotics may be at greater risk for a deficiency, and may benefit from a vitamin K supplement. People who are taking blood-thinners, such as warfarin (Coumadin), should avoid suddenly beginning to eat more or fewer foods containing vitamin K, as this vitamin plays a vital role in blood clotting.

What are some good plant food sources of Vitamin K?
Mustard Greens, Beet Greens, Collard Greens, Swiss Chard, Kale, Spinach, Broccoli, Brussels Sprouts, Cabbage, and Green Beans are among the many good sources of Vitamin K. Because vitamin K is fat-soluble, it is best to eat vitamin K foods with some fat to improve absorption. So, drizzle some olive oil or add diced avocado to your favorite leafy green salad!

Plant Food Sources of Vitamin K

PLANT FOOD FACTS

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,…

PLANT FOOD FACTS

Broccoli Facts

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

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Carbohydrates

Posted on by Mary Ann Lesh

What are carbohydrates?
Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs.

How much do I need?
On average, people should get 45 to 65% of their daily calories from carbohydrates, based on a 2,000-calorie diet. There are three main types of carbohydrates: sugars, starches, and fiber.

Are supplements recommended?
Most people do not need supplements. Carbohydrate supplements are recommended for endurance and high-intensity athletes, for people with certain metabolic disorders, and for some high-stress situations. Consult a health professional before taking carbohydrate supplements.

What are some good plant food sources of carbohydrates?
Some high-carb plant foods are also high in health-enhancing nutrients: Quinoa, Oats, Buckwheat, Bananas, Sweet Potatoes, Beets, Oranges, Blueberries, Grapefruit, Apples, Kidney Beans, and Chickpeas provide healthy carbohydrates and many essential nutrients.

Sources: MedlinePlus / Healthline

Some Healthy High-Carbohydrate Foods

Apple Facts

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

Beet Facts

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

Grapefruit Facts

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

Sweet Potato Facts

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

Banana Facts

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

Quinoa Facts

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

Oat Facts

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

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Vitamin B6 (Pyridoxine)

Posted on by Mary Ann Lesh

What does pyridoxine do?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements. Getting enough B6 through your diet or a supplement is crucial for staying healthy.

How much do I need?
The current recommended daily amount (RDA) for B6 is 1.3–1.7 mg for adults over 19.

Are supplements recommended?
Most people do not need to take a Vitamin B6 (pyridoxine) supplement. A balanced diet usually provides sufficient amounts. Supplements are generally only necessary for diagnosed deficiencies, specific health conditions like kidney disease or malabsorption, or under doctor advice for, for example, severe morning sickness.
Vitamin B6 toxicity is not likely to occur from food sources of B6, but taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day. For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults

What are some good plant food sources of pyridoxine?
CHICKPEAS, BANANAS, MAMEY, AVOCADO, TOMATOES, BRUSSELS SPROUTS.

Vitamin B6-Rich Foods

PLANT FOOD FACTS

Banana Facts

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

PLANT FOOD FACTS

Avocado Facts *superfood*

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.

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Vitamin B7 (Biotin)

Posted on by Mary Ann Lesh

What does biotin do?
Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin.

How much do I need?
There is no established Recommended Dietary Allowance (RDA) for biotin due to a lack of sufficient evidence, but the recommended Adequate Intake (AI) for adults (19+ years) is 30 micrograms.

Are supplements recommended?
For most people, a supplement will not be necessary as long as they are eating a healthy, varied diet. Some people take supplements to strengthen their nails and hair, but there is a lack of evidence supporting this use. Human cells cannot synthesize vitamin B7, but bacteria in the body can produce it, and the vitamin is present in numerous foods. Biotin therapy may help treat some medical conditions.

What are some good plant food sources of biotin?
SWEET POTATOES, SUNFLOWEER SEEDS, ALMONDS.

Source: Medical News Today

Biotin-Rich Foods and Recipes

PLANT FOOD FACTS

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…

Posted in NUTRIENTS

Vitamin B9 (Folate)

Posted on by Mary Ann Lesh

What does folate do?
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.

How much do I need?
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

Are supplements recommended?
For most individuals, a balanced diet rich in folate-rich foods such as leafy green vegetables, fruits, nuts, beans, and fortified grains can provide sufficient folate. However, certain individuals may benefit from supplementation. 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. It is important to consult a health care professional if you are considering folate supplements. 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.

What are some good plant food sources of folate?
Asparagus, avocado, banana, beans, beets, broccoli, Brussels sprouts, citrus fruits, lentils, lettuce, nuts and seeds, papaya, peas, spinach, and wheat germ.

Source: Healthline

Folate-Rich Plant Foods

PLANT FOOD FACTS

Avocado Facts *superfood*

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.

PLANT FOOD FACTS

Banana Facts

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

PLANT FOOD FACTS

Beet Facts

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

PLANT FOOD FACTS

Broccoli Facts

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

PLANT FOOD FACTS

Papaya Facts

Papaya is rich in Vitamins A, C, and B9, as well as potassium, the antioxidant lycopene and the papain enzyme. Unripe papaya can stimulate contractions in pregnancy, so it should always be ripened or cooked before eating if you’re pregnant.

PLANT FOOD FACTS

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,…



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Vitamin D

Posted on by Mary Ann Lesh 
What does Vitamin D do? 
Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses. 
How much do I need?
The recommended amount of Vitamin D for adults 71 and older is 20 mcg (800 IU) daily. For all others, the amount is 15 mcg (600 IU). Vitamin D is available in dietary supplements. The two forms of vitamin D in supplements are D2 and D3. Both forms increase vitamin D in the blood, but D3 might raise it higher and for longer than D2. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal or snack that includes some fat. 
Are supplements recommended? 
Almost one out of four people have vitamin D blood levels that are too low or inadequate for bone and overall health. In children, vitamin D deficiency causes rickets, a disease in which the bones become soft, weak, deformed, and painful. In teens and adults, vitamin D deficiency causes osteomalacia, a disorder that causes bone pain and muscle weakness. Many people of all ages need Vitamin D supplements.
What are some good plant food sources of Vitamin D?
There are very few food sources. The body makes Vitamin D when bare skin is exposed to the sun.

Source: National Institutes of Health

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Selenium

Posted on by Mary Ann Lesh

What does selenium do?
Selenium is needed to fight infections and for reproductive function.

How much do I need?
Adults need 55 micrograms daily. In pregnancy and lactation, 60 micrograms are recommended.

Are supplements recommended?
Selenium deficiencies are rare in the United States, and too much selenium can be toxic, so supplements are not recommended. However, people suffering from HIV, Chron’s disease, and hypothyroidism should consult their health care provider because these conditions can make it hard to absorb selenium.

What are some good plant food sources of selenium?
BRAZIL NUTS, BROWN RICE, SUNFLOWER SEEDS,BAKED BEANS, MUSHROOMS, OATMEAL, SPINACH, LENTILS, CASHEWS, BANANAS.

Selenium-Rich Plant Foods

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,…

Mushroom Facts

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

Brazil Nuts Facts

Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.

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Guide to Nutrients

Posted on by Mary Ann Lesh

Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Click on the links for more information.

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Fat

Posted on by Mary Ann Lesh

What does fat do?
Fat is an important nutrient your body needs for energy, cell growth, and absorbing certain vitamins. While some dietary fat is necessary, limiting total fat and saturated fat may improve your overall health. Dietary fat is a calorie dense nutrient, and including too much in your diet may contribute to excess body weight. Saturated fats raise your LDL (“bad”) cholesterol and increase your risk of cardiovascular disease. Replacing them with unsaturated fats as part of a healthy diet can help you lower your cholesterol and maintain a moderate weight.

How much do I need?
For most adults, the Dietary Guidelines for Americans recommends that total fat not exceed 20% to 35% of daily calories. Saturated fat should not be more thhan 10% of daily calories. Unsaturated fats are typically liquid at room temperature. They come from plant sources and fatty fish, like salmon. Including unsaturated fats in your diet may lower your LDL cholesterol levels. They also provide essential fatty acids your body needs but can’t produce, like omega-6s and omega-3s. Trans fats are created artificially and also occur naturally in small amounts in some animal products. Trans fats raise your LDL cholesterol and lower your HDL (“good”) cholesterol. The main source of artificial trans fats in processed foods is partially hydrogenated vegetable oils. These fats are solid at room temperature and can improve the taste and shelf life of foods. The Food and Drug Administration no longer recognizes partially hydrogenated vegetable oils as safe. As of July 2018, manufacturers can no longer add them to foods in the United States.

Are supplements recommended?
Vegans or individuals with severe dietary restrictions may need Omega-3 (EPA/DHA) supplements if they are not consuming enough from plant-based

What are some good plant food sources of fat?
OLIVE OIL, CANOLA OIL, SOYBEAN OIL, WALNUTS, FLAXSEEDS, SUNFLOWER SEEDS, AVOCADOS, PEANUT BUTTER

Plant Foods Rich in Healthy Fats

Avocado Facts *superfood*

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.

Walnut Facts

Some benefits of eating walnuts are heart health, prevention of cancer, bone health, immune system function, nerve health, and regulation of body clock.

Flaxseed Facts

Among the claims made for it are that it may reduce cancer risk, improve cholesterol, lower blood pressure, help control blood sugar, and aid in weight control. The health benefits were observed with just 1 tablespoon (10 grams) of ground flax seeds per day. However

Posted in 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.

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.

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.

Source: Harvard School of Public Health

Vitamin C-Rich Foods

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.

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Vitamin B5 (Pantothenic Acid)

Posted on by Mary Ann Lesh

What does Vitamin B5 do?
Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert food into energy. B vitamins are needed for healthy skin, hair, and eyes; proper functioning of the nervous system and liver; healthy digestive tract; making red blood cells, which carry oxygen throughout the body; and making sex and stress-related hormones in the adrenal glands.

How much do I need?

Life stage groupRecommended intake of vitamin B5
Infants 6 months and younger1.7 mg
Infants 7 to 12 months1.8 mg
Children 1-3 years2 mg
Children 4-8 years3 mg
Children 9-13 years4 mg
Children and adults 14 years or older5 mg
People who are pregnant6 mg
People who are breastfeeding7 mg

Are supplements recommended?
Vitamin B5 deficiency is rare in the United States. Generally, only people with severe malnutrition have a B5 deficiency. However, people with pantothenate kinase-associated neurodegeneration two mutation may also experience deficiency.

What are some good plant food sources of Vitamin B5?
AVOCADO, BROCCOLI, CABBAGE, POTATOES, MUSHROOMS, NUTS, BEANS, PEAS, LENTILS

Plant Foods Rich in Vitamin B5

Mushroom Facts

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

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

Lentil Facts

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

Avocado Facts *superfood*

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.

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Phosphorous

Posted on by Mary Ann Lesh

What does phosphorous do? Phosphorous is needed for strong and healthy bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells.

How much do I need? The amount of phosphorus you need in your diet depends on your age. Adults need less phosphorus than children between the ages of 9 and 18, but more than children under age 8. Most people can get the necessary amount of phosphorus through the foods they eat. The recommended dietary allowance (RDA):

  • adults (ages 19 years and older): 700 mg
  • children (ages 9 to 18 years): 1,250 mg
  • children (ages 4 to 8 years): 500 mg
  • children (ages 1 to 3 years): 460 mg
  • infants (ages 7 to 12 months): 275 mg
  • infants (ages 0 to 6 months): 100 mg

Are supplements recommended? A balanced diet that contains enough calcium and protein will likely have enough phosphorus because many foods that are high in calcium are also high in phosphorous.

What are some good plant food sources of phosphorous? LENTILS, CASHEWS, WHOLE GRAINS, and POTATOES, are plant food sources of phosphhorous. However, phosphorus in nuts, seeds, grains, and beans is bound to phytate, making it harder to absorb. In addition, calcium can also bind and prevent phosphorus absorption. Soaking, sprouting, and fermentation can be used to reduce the phytic acid content of foods. For more information about phytic acid, click here.

Source: Healthline

Phosphorous-Rich Foods and Recipes

Cashew Facts

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

Lentil Facts

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

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Iodine

Posted on by Mary Ann Lesh

What does iodine do? Iodine plays a vital role in thyroid health. Iodine intake during pregnancy is linked to brain development in the fetus. Some symptoms of low iodine are goiter, painful thyroid gland, breathing difficulties, difficulty swallowing, fatigue, extreme feelings of coldness, hair loss, depression, brain fog, or unintentional weight gain. Consult a medical professional if you have any of these symptoms.

How much do I need? The National Institutes of Health (NIH) recommends the following daily intake based on age to avoid iodine deficiency:

AgeDaily micrograms (mcg)
birth–6 months110 mcg
infants between 7–12 months130 mcg
children 1–8 years old90 mcg
children 9–13 years old120 mcg
adults and teens, 14 and older150 mcg
pregnant women220 mcg
nursing women290 mcg

Are supplements recommended? Because of the risk of serious side effects from too much iodine, you should not use iodine supplements without medical supervision. Possible side effects from too much iodine include nausea or vomiting, diarrhea, fever, burning sensations in the throat and mouth, or stomach pain. In severe cases, iodine toxicity may lead to coma. Young children and the elderly are more prone to iodine side effects. Total iodine intake shouldn’t exceed 2 mg per day.

What are some good plant food sources of iodine? GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get enough iodine from their diet.

Source: Healthline

Food Sources of Iodine

Green Bean Facts

Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber.

Eggplant Facts

Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss. Eggplant Strips Recipe Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because…

Kale Facts

A cup of cooked kale provides almost five times an adult’s daily need for vitamin K.

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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

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.

What are some good plant food sources of magnesium?
PUMPKIN SEEDS, CHIA SEEDS, SPINACH, ALMONDS, CASHEWS

  • 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)

Source: Healthline

Some Magnesium-Rich Foods

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.

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 *superfood*

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

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.

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

Manganese-Rich Foods

PLANT FOOD FACTS

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,…

Posted in NUTRIENTS, RESOURCES

Best Times for Supplements

Posted on by Mary Ann Lesh

What time of day is better for taking supplements? For many, there are no hard and fast rules, but for a few the time of day makes a difference. Most are best absorbed with a meal, but there are some exceptions.

SUPPLEMENTRECOMMENDED
DAILY AMOUNT*		BEST TIME
TO TAKE IT
VITAMIN B122.4 mcgin the morning on an empty stomach
VITAMIN C40 mg30 minutes before or 2 hours after a meal
VITAMIN D10 mcgmeal or snack time with food that contains fat
MAGNESIUM350 mg30 minutes before going to sleep
ZINC15-30 mg1 hour before or 2 hours after a meal
NUTRIENTDISCUSSION
CARBOHYDRATE
CALORIES
FAT
FIBER
PROTEIN
VITAMIN A (RETINOL)
VITAMIN B1
VITAMIN B2
VITAMIN B3 (NIACIN)
VITAMIN B5 (PANTOTHENIC ACID)
VITAMIN B6
VITAMIN B7
VITAMIN B9
VITAMIN B12
VITAMIN CVitamin B12 was discovered as a result of studies related to pernicious anemia, an autoimmune disorder in which the blood has a lower than normal number of red blood cells.  The ability to absorb the vitamin declines with age, especially in people over 60 years old. The diets of vegetarians and vegans may not provide sufficient B12 unless a dietary supplement is consumed. Symptoms of vitamin B12 deficiency may include limb neuropathy, tiredness, weakness, lightheadedness, headache, breathlessness, loss of appetite, pins and needles sensations, changes in mobility, severe joint pain, muscle weakness, memory problems, decreased level of consciousness, brain fog, and others. These symptoms have been observed in individuals with B12 levels only slightly lower than normal. 
VITAMIN DVitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses. The two forms of vitamin D in supplements are D2 and D3. Both forms increase vitamin D in the blood, but D3 might raise it higher and for longer than D2. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal or snack that includes some fat.
VITAMIN E
VITAMIN K
CALCIUM
CHLORIDE
CHROMIUM
COPPER
FLUORIDE
IODINE
IRON
MAGNESIUMFor sleep: Take magnesium supplements 30 minutes before bed to help you relax and sleep better. Magnesium can help regulate your sleep-wake cycle and reduce muscle tension. Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function.
MANGANESE
MOLYBDENUM
PHOSPHOROUS
POTASSIUM
SELENIUM
SODIUM
ZINCZinc aids growth, DNA synthesis, and immune function. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms. Beans, seeds, and nuts are rich in zinc.
CARBOHYDRATE
CALORIES
FAT
FIBER
PROTEIN
VITAMIN A (RETINOL)
VITAMIN B1
VITAMIN B2
VITAMIN B3 (NIACIN)
VITAMIN B5 (PANTOTHENIC ACID)
VITAMIN B6
VITAMIN B7
VITAMIN B9
VITAMIN B12
VITAMIN C
VITAMIN D
VITAMIN E
VITAMIN K
CALCIUM
CHLORIDE
CHROMIUM
COPPER
FLUORIDE
IODINE
IRON
MAGNESIUM
MANGANESE
MOLYBDENUM
PHOSPHOROUS
POTASSIUM
SELENIUM
SODIUM
Posted in 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.

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.

What are some good plant food sources of fiber?
CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, 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.

Source: Healthline

Fiber-Rich Foods

Avocado Facts *superfood*

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.

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.

Apple Facts

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

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 NUTRIENTS

Vitamin B1 (Thiamin)

Posted on by Mary Ann Lesh

What does thiamin do? This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some foods, added to some food products, and available as a dietary supplement.

How much do I need? The recommended dietary allowance (RDA) for adult males the RDA is 1.2 mg daily. For adult females 18 years of age, the RDA is 1 mg daily. For adult females 19 years and older, the RDA is 1.1 mg daily.

Are supplements recommended?
Thiamine (Vitamin B1) supplements are generally only necessary if you have a diagnosed deficiency, are at high risk (e.g., alcohol dependency, bariatric surgery, chronic illness), or are advised by a doctor. It is crucial for converting food into energy and supports nerve/heart health, with deficiencies leading to fatigue, muscle weakness, or memory issues.

What are some good plant food sources of thiamin? Good plant food sources of thiamin are FORTIFIED CEREALS, BLACK BEANS, ACORN SQUASH, and BROWN RICE.

FOODMG OF THIAMIN PER SERVINGPERCENT DV
Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving1.2100
Black beans, boiled, ½ cup0.433
Macaroni, whole wheat, cooked, 1 cup0.217
Acorn squash, cubed, baked, ½ cup0.217
Rice, brown, long grain, not enriched, cooked, ½ cup0.217
Rice, white, long grain, enriched, cooked, ½ cup0.18
Bread, whole wheat, 1 slice0.18
Orange juice, prepared from concentrate, 1 cup0.18
Sunflower seeds, toasted, 1 ounce0.18
Oatmeal, regular and quick, unenriched, cooked with water, ½ cup0.18
Corn, yellow, boiled, 1 medium ear0.18
Barley, pearled, cooked, 1 cup0.18

Source: National Institutes of Health

Thiamin-Rich Foods

Oat Facts

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

Corn Facts

Corn is a significant source of COMPLEX CARBOHYDRATES, VITAMIN B1, VITAMIN B3, VITAMIN B5, VITAMIN B9, PHOSPHOROUS, and MAGNESIUM. Corn, or maize, (español: maíz) was domesticated by indigenous peoples in southern Mexico about 10,000 years ago. It has become a staple food in many parts of the world, with the total production surpassing that of wheat or rice. Sugar-rich varieties called sweet corn are…