What does molybdenum do? Molybdenum is an essential trace mineral and transition metal crucial for activating enzymes that break down toxins, sulfites, and amino acids in the body. It is primarily consumed through foods like legumes, nuts, and whole grains.
How much do I need? Adults need 45 micrograms daily.
Are supplements recommended? Most people consume more than the recommended amount through their diet alone, making supplementation generally unnecessary. Deficiency is rare.
What are some good plant food sources of molybdenum? LENTILS, BEANS, WHOLE GRAINS, POTATO WITH SKIN, WHOLE-WHEAT BREAD, BANANAS
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 essentialfatty 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
Some benefits of eating walnuts are heart health, prevention of cancer, bone health, immune system function, nerve health, and regulation of body clock.
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
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.
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.
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 group
Recommended intake of vitamin B5
Infants 6 months and younger
1.7 mg
Infants 7 to 12 months
1.8 mg
Children 1-3 years
2 mg
Children 4-8 years
3 mg
Children 9-13 years
4 mg
Children and adults 14 years or older
5 mg
People who are pregnant
6 mg
People who are breastfeeding
7 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
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.
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, WHOLEGRAINS, 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.
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 ofHealth (NIH) recommends the following daily intake based on age to avoid iodine deficiency:
Age
Daily micrograms (mcg)
birth–6 months
110 mcg
infants between 7–12 months
130 mcg
children 1–8 years old
90 mcg
children 9–13 years old
120 mcg
adults and teens, 14 and older
150 mcg
pregnant women
220 mcg
nursing women
290 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.
Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss. 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 they contain seeds…
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?
AGE
MALE
FEMALE
PREGNANCY
LACTATION
Birth to 6 months
30 mg*
30 mg*
7 to 12 months
75 mg*
75 mg*
1 to 3 years
80 mg
80 mg
4 to 8 years
130 mg
130 mg
9 to 13 years
240 mg
240 mg
14 to 18 years
410 mg
360 mg
400 mg
360 mg
19 to 30 years
400 mg
310 mg
350 mg
310 mg
31 to 50 years
420 mg
320 mg
360 mg
320 mg
51+ years
420 mg
320 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)
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 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.
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…
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, manganesesupplementscanbetoxic. 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, BrownRice, Chickpeas, Spinach, RawPineapple, Soybeans, Oatmeal, andWholeWheatBread are good plant food sources of manganese.
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,…
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.
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.
Homemade pita bread to accompany hummus or most anything you want.
PREP 20 min + 2.5 hrs for rising
TEMP hot
COOK each side until done
MAKES 10
INGREDIENTS
2 1/2 c FLOUR
1 tsp SALT
1 Tbsp SUGAR
1 Tbsp YEAST
1 c LUKEWARM WATER (110º F)
1 Tbsp OLIVE OIL
INSTRUCTIONS
Whisk the FLOUR, SALT, YEAST and SUGAR together.
Add WARM WATER and OLIVE OIL a little at a time until it forms a sticky dough.
Knead the dough with a small amount of flour for about 8 minutes and shape into a ball.
Place the dough in an oiled bowl, cover and let rise for 2 hours.
Roll out the dough and divide into ten equal pieces. Roll out each piece, covering with a tea towel as you make each one. When all are rolled out, let rise for 30 minutes.
Place the rounds on a very hot skillet for about 20 seconds, flip and continue cooking. Flip again to finish cooking the first side.
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.
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.
It’s good to have a few cans of tomato sauce and tomato paste on hand, but if I have the time and the fresh ingredients, a slow-simmering homemade sauce is fun to make.
PREP 15 min
TEMP medium
COOK 20 min
SERVES 4
INGREDIENTS
1-2 fresh ripe TOMATOES
1/2 c ONION, finely chopped
2 cloves GARLIC, crushed
1 tsp SUGAR
3 stems fresh BASIL
Dash RED WINE VINEGAR
SALT and PEPPER to taste
INSTRUCTIONS
Drop TOMATOES into a pan of boiling water for about 1 minute until the skins split. Lift out and peel, then chop roughly.
Saute ONION on medium-low heat about 5 minutes until translucent but not brown. Add GARLIC and cook 2 more minutes.
Add peeled TOMATOES breaking them up with a wooden spoon, then add 1 tsp SUGAR, dash of RED-WINE VINEGAR, and BASIL STEMS (save the leaves). Season lightly with SALT and ground BLACK PEPPER.
Bring to a simmer, then turn down the heat and simmer 45 minutes, stirring occasionally.
Test the seasoning, add the roughly-torn BASIL LEAVES before serving.
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…
Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.
Fava beans, sometimes called horse beans or broad beans (español: habas) come from a species of flowering plant in the Fabaceae pea and bean family. It is widely cultivated as a crop for human consumption. Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects, boost immunity, aid weight loss and lower cholesterol levels and blood pressure.
Tacos, tacos dorados, flautas, enchiladas, quesadillas, chilaquiles, enfrijoladas, entomatadas, gorditas…all start with the humble corn tortilla.
If you put food in a tortilla, it’s a taco. If you put it in hot oil, it’s a tacodorado. Oh, but if you roll it up before you put it in the oil, it’s a flauta. And if you douse it with guajillochile, it’s an enchilada. Now, if you put cheese in it, it’s a quesadilla. And if you put the salsa and the cheese on the outside, it magically turns into a Swiss enchilada. And when you tear that tortilla into bits, submerge it in oil and then add cheese and chile, it is transformed into chilaquiles. However, if you put it in the frying pan and bathe it in beans, you have enfrijoladas. But if instead of beans you use tomato sauce, you have made them into entomatadas. Gorditas (literally “little fatties”) are fat tortillas filled with meat, beans, or whatever the heck you want.
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