tofu – Fruit & Stuff

Protein

Posted on February 14, 2022October 5, 2023 by Mary Ann Lesh

Proteins are a macronutrient that the cells in the body use for structure. Proteins are made from smaller monomers called amino acids. There are twenty amino acids that make up all the kinds of protein your body needs. Your body can make some of the amino acids you need, but there are nine that you must consume in your diet. These are called essential amino acids. Protein is very important for building tissues, such as muscle.

PLANT FOOD SOURCES OF PROTEIN	grams of protein	serving
seitan	30	1/2 cup
peanuts	20.5	1/2 cup
almonds	16.5	1/2 cup
tempeh	15	1/2 cup
mycoprotein	13	1/2 cup
firm tofu	10	1/2 cup
edamame	8.5	1/2 cup
lentils (cooked)	8.84	1/2 cup
edamame	8.5	1/2 cup
chickpeas (cooked)	7.25	1/2 cup
quinoa (cooked)	4	1/2 cup
beans with rice	3.5	1/2 cup
kale	2	1/2 cup
potato (baked)	8	1 large
Ezekiel bread	4	1 slice
mushroom	3	5 medium
hemp seeds	5	Tablespoon
spirulina	4	Tablespoon
chia seeds	2	Tablespoon

Source: Medical News Today

NUTRIENTS

Copper

Posted on January 8, 2022October 5, 2023 by Mary Ann Lesh

Some plant food sources of copper are whole grains, beans, yeast, dark leafy greens, dried fruits, black pepper, almonds, potatoes, cocoa, cashews. Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscle. Both too much and too little copper can affect how the brain works. The recommended daily allowance (RDA) is around 900 micrograms a day for adolescents and adults. The upper limit for adults aged 19 years and above is 10 milligrams (mg) a day. An intake above this level could be toxic. Both copper deficiency and copper toxicity are rare in the United States (U.S).

NUTRIENTS

Calcium

Posted on June 25, 2021May 14, 2025 by Mary Ann Lesh

What does calcium do? 
Calcium is needed to build and maintain strong bones.es. The heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, protects against cancer, diabetes and high blood pressure.

How much do I need?
Adults need at least 1000 milligrams a day of calcium. For women over 50 and all adults over 70, 1200 milligrams are recommended.

Are supplements recommended?
Food is the best source of any nutrient, and some plant foods are rich in calcium. Include a variety of calcium-rich foods in your daily meals. Talk to your health care provider if you have doubts about whether you need a supplement in addition to the food sources.

What are some good plant food sources of calcium?

Source	milligrams of calcium
1 cup enriched soy milk	290
100 g tofu	250
1 cup soy beans	175
1 cup white beans	160
1 cup spinach	145
1 Tbsp tahini	120
1 cup edamame	100
1 cup chickpeas	80
1 Tbsp chia seeds	75
1 orange	65
1 cup red mung beans	65
1 cup broccoli	60
1 cup okra	60
1 cup snap beans	65
2 figs	40
1 medium sweet potato	40
1 cup parsley	40
1 medium carrot	40
1 cup mashed pumpkin	40
1 cup cabbage	35
9 almonds	30
1 cup quinoa	30
2 medium tomatoes	30
1 cup arugula	30
3 brazil nuts	25