Categories
Vegan Nutrition

Omega 3 On A Vegan Diet – What Do You Have To Know?

Omega 3 On Vegan Diet

There is a common misconception that it is difficult to get enough Omega 3 on a vegan diet. Most people believe that the number one source of Omega 3 is fish.

Let’s see why Omega 3 fatty acids are essential for our body, why the believe of fish being the only Omega 3 source is not true and how we can ensure an adequate Omega 3 consumption on a vegan diet.

 

Function

Omega 3 fatty acids are, as mentioned above, essential for our body, which means that our body can not synthesize this nutrient itself and it needs to be supplied from the outside.

Omega 3 has many functions in our organism:

  • important component of the human cell membrane
  • highly concentrated in the brain and nerve cells (especially DHA)
  • plays an important role in the development of retina and brain in the growth phase

There are two types of Omega 3 fatty acids, which are ALA (alpha-linolenic acid) and EPA (eicosapentaenoic acid) & DHA (docosahexaenoic acid).

EPA & DHA, which is mostly found in animal products, is the direct form of Omega 3, whereas ALA (mostly found in plant products) is the indirect from.

Our body can only make use of EPA & DHA. Therefore, when plant products are consumed, our body first needs to convert ALA into EPA & DHA.

 

Omega 3 fatty acids & Omega 6 fatty acids

Omega 3 fatty acids (EPA & DHA) have anti-inflammatory potential. It expands our blood vessels and thus can lower or balance blood pressure. It harmonizes the blood lipid image and has positive effects on the cardiovascular system and rheumatic diseases.

Omega 6 fatty acids, on the other hand, can promote inflammatory processes.

Omega 6 in animal products have arachidonic acid, plant products have linoleic acids, which have to be converted to arachidonic acid in the body.

Both conversions, ALA into EPA or DHA and linoleic acid into arachidonic acid use the same enzymes. That means that they are both “competing” for the same enzyme.

It matters how much of Omega 3 and Omega 6 is consumed, as even a small imbalance can have certain effects.

An optimal ratio of Omega 6 to Omega 3 would be 5:1 (the smaller the better)

Good plant sources of Omega 3 are:

  • flax seeds
  • hemp seeds
  • chia seeds
  • walnuts
  • and all of the related oils 

(Note: All these foods also have Omega 6, but with a good ratio to Omega 3)

High concentrations of Omega 6 can be found in sunflower seeds and oil, pumpkin seeds and oil, most nuts (almonds, brazil buts, peanuts and hazelnuts) and plant oils such as wheat germ, thistle, corn germ, sesame and soybean oil).

Micro algae and linseed oil can be good sources of Omega 3 as they have DHA and EPA (this is where fish get their O3 from).

As a summary, vegans should not be too worried about not getting enough Omega 3 fatty acids, when a whole food plant based diet is followed and the above mentioned foods are incorporated regularly into the diet. Important to remember is that omega-3 fatty acids should be balanced with the amount of omega-6 fatty acids consumed through diet to counteract inflammatory processes in the body.

 

With love,

Jess x

Categories
Vegan Facts Vegan Nutrition Vegan Tips

Cow’s Milk vs. Plant Milk (Nutrients, Environment, Animals)

Cow’s Milk vs. Plant Milk

What are the differences of cow’s milk vs. plant milk? As plant milk is starting to become more popular all over the world, the demand of cow’s milk is decreasing. People are slowly starting to understand that cow’s milk might not be the best for health, the environment and the animals.

Dairy products can be associated with some health problems. Milk is high in cholesterol and saturated fat, of which both have the possibility to increase the risk of cancer, such as prostate and breast cancer. Also, dairy products contain hormones, pesticides and puss.

At the same time consumers might be afraid that by cutting out dairy, they might be missing some important nutrients such as calcium and vitamin b2. Let’s have a look at these nutrients in cow’s milk vs. plant milk.

Nutrients

Vitamin D

Vitamin D is an essential nutrient, which is important for calcium balance, bone metabolism and the immune system.

Cow’s milk does contain vitamin D, but the amount is usually very small.

Plant milk only contains vitamin D, if it has been fortified. Generally, it is safer to rely on enough sunlight during summer days and vitamin D supplements in order to get an adequate amount of vitamin D. 

Calcium

As everyone knows, calcium is important for strong bones and teeth.

Calcium is generally lower in plant milks, but many companies fortify their plant milks with it.

Great plant sources of calcium are: kale, broccoli, pak choi, wild herbs, dried fruit, nuts, almonds, seeds and pseudo-grains (like amaranth) and some legumes (like tofu, soya beans, lupin, black beans, white beans, red beans).

Vitamin B2 (riboflavin)

Yes, cow’s milk does contain vitamin B2, but so do kale, mushrooms, asparagus, almonds, nutritional yeast, avocado and wild rice

In comparison: cow’s milk has 180µg per 100g, kale 182µg per 100g, mushrooms 389µg per 100g and broccoli 177µg per 100g.

Whole grains and legumes can also be a good source of vitamin B2.

Iron

Iron is known to be a critical nutrient in the vegan diet, but also for women in general. Iron is an important component of red blood cells, which carry oxygen from your lungs to your whole body.

I personally think it’s super cool that there is more iron in plant milk than there is in cow’s milk. In comparison there is about 60µg in 100g of cow’s milk while there can be around 570µg in 100g of soy milk.

Vitamin B12

Vitamin B12 is needed for brain function, nerve tissue health and the production of red blood cells.

Conventional plant milks are sometimes fortified with vitamin B12, though it is not the best source of vitamin B12. It is always recommended to supplement vitamin B12.

In addition to that, many people have a lactose intolerance, which can lead to diarrhoea, bloating and severe stomach cramps.

Environment

Many think that soy products are responsible for deforestation. Most soybeans, which are used for soy milk, usually come from France, Italy, Canada and West Europe.

98% of all soy that is being grown worldwide is used for animal food. Only 2% is being used for products, which we consume (most producers put the place of production on their packaging).

Soy beans that are used for animal food usually come from Argentina, Paraguay, Uruguay, Brazil and the US, where rainforests are being destroyed for this reason.

Two research groups from Sweden have analysed the life cycle of soy and oat milk vs. cow’s milk. 

This is what they have found out:

When it comes to land consumption, soy milk and oat milk use 39% and 21% respectively, compared to cow’s milk with 100%. Both plant milks also create less greenhouse gases (cow’s milk: 100%, soy milk: 24%, oat milk: 31%).

UNESCO-IHE analysed the water usage of soy milk and burgers as well as cow’s milk and beef burgers. The results are crazy! While it takes 158 litres of water to get a 150g soy burger, it takes 2350 litres (!!!!!) of water to get get a 150g beef burger. It takes 296 litres of water to get 1 litre of soy milk, while for 1 litre of cow’s milk, it takes 1050 litres of water. 

Animals

Not only does it seem that the consumption of plant milk has a lot of benefits for our health and the environment, but it seems like it has a lot of benefits for the animals, too.

A cow, just like any other mammal (including us humans) produces milk only when pregnant. A dairy cow needs to constantly produce milk. For this reason cows are being forcibly inseminated every year. After the cow gives birth to her baby, both, mother and calf are being separated within hours or minutes, which is very traumatic for both parts. The cow will be inseminated again, six to eight weeks after giving birth.

While female cows all face the same destiny and become a dairy cow, male calves are being sold to fattening farms, where they spend a few weeks gaining weight, until they are being sent to slaughter.

A life span of a cow is between 18 and 22 years. In the dairy and slaughter industry most of these animals die way before. A dairy cow, when no longer able to produce milk, will be slaughtered at the age of 4.5 to 6 years.

Nowadays there are so many choices and brands. More and more stores offer soy, oat, almond, cashew, hazelnut, coconut, rice, hemp and macadamia milk.

I personally love coconut and oat milk. Which is your favourite plant milk?

With love,

Jess x

Sources:
ProVeg (2018). Treatment of cows in the dairy industry.
Ecodemy (2019). Pflanzenmilch – der Siegeszug einer Milch, die eigentlich gar nicht so heißen darf
Categories
Vegan Nutrition

Is A Vegan Diet Healthy?

Is a vegan diet healthy?

Before becoming vegan myself, I remember thinking that all vegans ate were salads and vegetables. I had no clue. And I realised that today a lot of non-vegans still think the same way.

When I turned vegan in December 2017, I realised it was not at all the case. I actually couldn’t believe the amount of vegan options I could find everywhere, from vegan burgers, to pizzas, to doughnuts to ice cream. There was literally a vegan substitute for everything. I remember being so excited, that I started eating it all, regularly. I really felt like I wanted to try all of the different vegan options that existed on the market.

With time I started feeling really unwell in my body. Not only did I gain unhealthy weight, due to the amount of sugar and added fat I was eating, but I also felt really tired and without energy. I started questioning if the vegan diet was really for me. I couldn’t believe it. All of the vegans online were promoting all of the health benefits of a vegan diet and how amazing it has made them feel.

I realised that it doesn’t matter if you follow a vegan or omnivore diet. If your diet contains a lot of processed carbs, added sugar and unhealthy fat, you will be generally unhealthy and not feel great.

And so I turned it around. I wanted to become the healthiest I have every been. And I can proudly say my diet has never been healthier! The secret?

A whole food plant based diet!

This means that the focus of the diet is on unprocessed and real food.

What does this mean?

It is pretty simple! Just focus on covering these important food groups:

  • Fruits
  • Vegetables
  • Whole Grains (Brown rice, buckwheat, oatmeal, whole-wheat bread,…)
  • Legumes (Beans, Lentils, Chickpeas,…)
  • Healthy Fats, such as Nuts, Seeds and Avocados

As you can see, vegetables and fruits should make up the base of our diet, followed my unrefined whole grains, legumes and high-fat whole foods.

The moment I have focused on these 5 food groups and have started cooking it all from scratch, I saw significant changes to my body, mood and energy. I have never felt better!

And don’t understand me wrong, I still do like to eat mock-meats or vegan ice cream. I just make it an exception and don’t make it the staple of my diet anymore, as I used to.

To make things easier, I like to stock up on staples such as whole grains and legumes, and I also like to precook my meals or make sure I always have a big pot of rice, lentils, beans, in my fridge. So all I have to do is add in some vegetables and healthy fats and I am good to go.

Don’t overcomplicate it. It is really so much simpler than most of us might think!

 

With love,

Jess x

Categories
Vegan Nutrition Vegan Tips

Vegan Nutrition Advice And Top 3 Vegan Recipes By Lissette From “stayhealthyforyou”

Vegan Nutrition Advice

You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.

Lissette’s advice for a healthy vegan diet:

  • Eat at least 5 portions of a variety of fruit and vegetables in every meal, potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
  • Have some dairy alternatives, such as soya drinks and yoghurts (choose lower fat and lower sugar options) eat some beans, and a lot of water of course.
  • Eat all the variety of legumes, lentils, beans, chickpeas are a great source of protein and carbohydrates, just make sure to combine them with a cereal to complete all the amino acids,  grains and legumes, or nuts and seeds plus legumes, this could be throughout the day, not in every meal.
  • Of course plenty of water.

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs, especially so you cannot miss out on essential nutrients, such as calcium, iron and vitamin B12.

 

Vegan sources of calcium and vitamin D

Calcium is needed for strong and healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.

Good sources of calcium for vegans include:

green, leafy vegetables – such as broccoli, cabbage, spinach, tofu sesame seeds and tahini, dried fruit, such as raisins, prunes, figs and dried apricots.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.

Good sources of vitamin D for vegans include:

exposure to sunlight, 15min daily is enough, fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added) or vitamin D supplements.

*Read the label to ensure the vitamin D used in a product is not of animal origin.

 

Vegan sources of iron

Iron is essential for the production of red blood cells.

A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.

Good sources of iron for vegans are:

pulses wholemeal bread and flour breakfast cereals fortified with iron dark green, leafy vegetables, such as watercress, broccoli and spring greens nuts dried fruits, such as apricots, prunes and figs, and always try to combine iron rich foods with vitamin c to help the iron absorption.

 

Vegan sources of vitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.

Sources of vitamin B12 for vegans include:

breakfast cereals fortified with B12 unsweetened soya drinks fortified with vitamin B12 yeast extract, such as Marmite, which is fortified with vitamin B12

 

Vegan sources of omega-3 fatty acids 

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegans include: 

flaxseed (linseed) oil rapeseed oil soya oil and soya-based foods, such as tofu and walnuts.

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.

 

Lissette’s Top 3 Vegan Recipes:

1) Vegan falafel salad with a garlic dill dressing 

For the falafel mixture you’ll need:

  • 400g of cooked and dry chickpeas,
  • 15g of chopped parsley or cilantro if you want,
  • 2 medium shallots minced,
  • 15g of raw sesame seeds,
  • 1/2 tsp cumin,
  • 20-30g all purpose flour,
  • salt and pepper for taste.

Method:

Process the chickpeas, parsley, shallot, garlic, sesame seeds, cumin, salt, pepper, You’re looking for a crumbly dough, not a paste, then add the flour 1spoon at a time and mix until you get a mixture that doesn’t stick to your hands, let it rest 30min in the fridge for a ticker texture, or just roll them and cook them for about 5min each side or bake them until golden and that’s it!

For the dressing I just processed 1/4 cup of tahini, 1/2 medium lemon, 1 tsp dried dill and 2 cloves garlic, minced.

 

2) Brown rice and broccoli with teriyaki tofu

A nutritious and easy meal, I made the teriyaki sauce with

  • 1tbsp of Tamari,
  • 1 tsp sesame oil,
  • 1 tsp stevia powder,
  • 1/2 tsp grated fresh ginger,
  • salt and pepper to taste,

then just stir fry the tofu until brown and voilà it’s done!, you can combine it with rice and veggies or in a sandwich with tomatoes and greens etc.

 

3) Vegan chickpea burger

I would say this one and the black bean patty are my two favourite vegan burgers.

For the chickpea patty you’ll need:

  • 2 cups of cooked chickpeas then mashed,
  • 1 grated carrot,
  • 1/2 minced onion,
  • 1/2 tsp of garlic powder,
  • salt and pepper to taste.

Mix all the ingredients, Form your mixture into patties and lightly pan-fry for 3 to 4 minutes on each side until golden brown. And that’s it!

 

I hope this information is useful and you like my recipes, for more check out @stayhealthyforyou, any contact or nutrition consult, send me an email, don’t hesitate to ask me anything! I’m here for that.

Lissette xx

Categories
Vegan Nutrition Vegan Tips

Top 3 Mistakes I Did When I Became Vegan (and you shouldn’t do)

These are the top 3 mistakes I did when I became vegan more than a year ago.

It was honestly the best decision I have ever made. I watched multiple documentaries on the health benefits and the aspect of animal agriculture. I knew there was no way of going back anymore. It was the best decision that was not only going to impact my health positively, but also have positive impacts on the environment. And most importantly I could help safe many animals and hopefully inspire others to do the same.

But coming back from a background with a disordered view on food (and health), I didn’t have a real plan on how to best approach a vegan diet. I have done some mistakes during my transition, from which I have learned from. I would like to share these mistakes with you, in case you are at the start of transitioning into veganism or you are considering it, which is already awesome!

 

#1 I believed everything I heard, read and saw

I became vegan, because of the internet. It showed me things I didn’t know about and it taught me a lot about myself as well, this I am grateful for.

At the same time, unfortunately, there is also a lot of misinformation out there and literally everyone can put up videos, which might show content showing and saying things that are not necessarily always correct.

One thing that has really given me a false image of veganism was people showing a very restricted diet, such as the fruitarian diet. Maybe for some people this will work, but for the average transitioning vegan, this is a very big shift, and can come with a lot of confusion as well as health issues, when not applied correctly.

And so this was me, I believed everything I saw, which confused me a lot.

 

#2 I overate. On everything

I believed everything influencers said. Such as: “eat as much as you want and loose weight”.

And because of this type of misinformation, I started consuming a lot more calories than my body actually needed, which also lead to a lot of digestive issues. Again, for people like me, coming from a distorted body image and an unhealthy mindset about food, these kind of statements can get very confusing.

At that time I was living in Barcelona, where vegan junk food is available every where. And here we are, I was over-excited and I started trying it all, from vegan burgers, to pizzas, to ice-creams and cakes. I forgot that these foods are full of sugars and added oils, something, I was avoiding before at any cost, as I was always very health cautious.

Don’t get me wrong, it is okay to consume these foods once in a while. But not to such an extent where you feel low on energy, you have digestive issues and you gain weight. And that was me. Even though I was working out every single day, I was gaining weight and I didn’t understand why.

As an upcoming vegan nutritionist, my main focus is on health, physically as well as mentally. As these 2 go hand in hand. It is also important to understand how we can fuel our body in order to feel like our best selfs. This includes indulging on convenient foods once in a while. As in the long run these foods will not make you feel good.

Also, I believe that mock meats and convenient foods are great for those of you who are currently transitioning into a vegan diet, as this will help you ease the process.

 

#3 I didn’t do enough research

There is never enough research you can do. And I think that this point ties in with my previous two points.

Before I went vegan I always considered my diet as healthy. You know, the lean chicken and eggs for protein kinda diet. Well, so by cutting out those animal foods, I was left with “almost nothing” and a little confused as what to eat. I always thought carbs are the enemy, as they can make you “gain weight”. So my diet consisted of almost no carbs at all (excluding fruit). And all of a sudden I am vegan, where there is carbs in everything.

So obviously I didn’t know enough research as to what I can substitute these foods with. I also didn’t know that carbs, the complex ones such as grains, beans, etc. do NOT make you fat. Grains should be a staple of your diet.

So I am sharing these things I did with you, as I would like your transitioning to be easier. With time I learned how tasteful, healthy and good vegan/plant based food is. Also, it is funny how I used to hate cooking. Since I am vegan though, I really enjoy it, as you can be really creative in the kitchen.

As a conclusion, it is important to find what is best for oneself, as every body is different and everyone reacts differently to each food. Therefore I can only suggest changing it up once in a while and seeing what works best.

In case of any questions or advice, you can always reach out to me.

With love,

Jess x

Categories
Vegan Nutrition

SUPERFOODS – Top 6 foods you should be eating every day!

Superfoods, a term that most of us are hearing a lot lately.

But what is a superfood?

A superfood is actually a marketing term. It is used to describe a food, which is considered to have special benefits for the health and well-being.

Once in a while it seems like the market has discovered a new superfood, which everyone hypes about and everyone wants to buy and consume. Most of the time these products are much more expensive, than conventional products.

If it is the açaí berry or maca powder, many of the normal foods we can find in our supermarket have the same or even better nutritional value. 

These are my personal 6 “superfoods” I eat (almost) every single day:

 

1) Sweet Potato

If you are scared of potatoes (how so many people are), you shouldn’t be!

Why I love sweet potatoes so much is that they are so versatile, are super tasteful naturally (no extra spices are needed) and they only have 87 calories per 100g.

Also, sweet potatoes are high in dietary fiber, which can help for weight loss.

 

2) Blueberries (vs. Açaí berries)

According to Dr. Michael Greger: “one cup of blueberries a day can improve cognition among older adults,[…].And the same thing with kids after just a single meal of blueberries.”

Blueberries are super rich in in vitamins, soluble fiber and phytochemicals.

Phytochemicals have an antioxidant effect. Antioxidants are chemical compounds produced by plants, which help protect our cells from free radicals. And as a result this may help prevent the development of certain types of cancer.

 

3) Kale

+other dark leafy greens such as swiss chard, collards, spinach and cabbages.

These foods are full of vitamin A, C and K, as well as fiber, calcium, folate, zinc, iron and magnesium.

Vitamins A and K (as well as D and E) are fat-soluble vitamins, which means they are better absorbed when a fat source, such as avocado, nuts, seeds, or oils are added to the meal.

 

4) Beans

Beans are the best source for low-fat protein. Legumes and beans are literally one of the healthiest food groups out there and we unfortunately don’t eat enough of it.

They are also loaded with fiber, antioxidants, phytonutrients and they are also packed with iron and zinc, which are minerals you’d expect to be in meat. But beans are so much better for you, as they are naturally low in saturated fat, sodium and they have no cholesterol.

Dr.Michael Greger suggest eating beans and legumes 2-3 times a day.

 

5) Quinoa

Especially, if you are active, quinoa should be a staple in your diet. I always have this grain at home, as it is high in fiber and it is also considered to be a high quality protein (contains more protein than any other grain).

It is also perfect for those of you who can not eat gluten, as this super-grain is gluten-free.

I like to have a combo of both, the white and the red quinoa at home.

 

6) Hemp Seeds

Why I love hemp seeds is not only because of the seed being a high protein source, but it is also a great source of Omega 3. It is essential for us. Especially vegans might not consume a sufficient amount of it while at the same over-consuming on Omega 6 (these fats are available more often in food than Omega 3).

It is important to eat at a ratio of 5:1, 5 being Omega 6 and 1 being Omega 3. The smaller the ratio the better.

 

What is your favourite?

 

With love,

Jess x

Categories
Vegan Nutrition

Vegan Grocery Shopping List – 10 Foods a Healthy Vegan Should Have at Home

I know that transitioning into a vegan diet is not easy. Even as a vegan it can get confusing on what to eat or what foods to buy. It took me a long time to figure it out myself. Since I started studying vegan nutrition, things got a little clearer and I couldn’t be happier to share my knowledge with you. My goal is to help every single one of you live a healthier and happier life.

The first step is to make sure that you have the right foods at home.

This grocery shopping list, which contains 10 food groups, will hopefully be of big help when doing your next vegan food shopping:

 

1)LEGUMES

Beans, lentils, chickpeas, peas, dips like bean dip or hummus, tofu and tempeh.  

Legumes are one of the healthiest foods!

Why?

It is:

  • loaded with fiber, antioxidants and phytonutrients
  • packed with protein, iron, zinc, folate, potassium
  • naturally low in saturated fat and sodium
  • has no cholesterol
  • has the lowest glycemic index food out there

 

2) UNPROCESSED WHOLE GRAINS

Amaranth, barley, corn, spelt, wild rice, brown rice, oats, quinoa, wild rice, buckwheat, rye, bulgur, couscous, whole wheat pasta

What are the benefits?

  • high in fiber
  • high in vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals
  • good source of vitamin E and B vitamins
  • good source of complex carbohydrates and protein

 

3)DARK LEAFY GREENS & CRUCIFEROUS VEGETABLES

Kale, mustard greens, collard greens, spinach, broccoli, cauliflower, brussels sprouts, cabbage, romaine lettuce, etc.

You should consume these foods daily, as they are:

  • a good source of lutein and A,C and K vitamins
  • a good source of calcium
  • high in fiber
  • a good source of folate and minerals

 

5)OTHER VEGETABLES

Sweet potatoes, carrots, tomatoes, artichokes, aubergine, asparagus, celery, fennel, mushrooms, peppers, beetroot, radish, squash, etc.

The list could go on and on. You will get the most health benefits by mixing it up and getting in as many different vegetables as possible into your diet.

 

6)BERRIES

Blueberries, strawberries, raspberries, goji berries, açaí berries, cranberries, grapes, etc.

Berries can be considered a real superfood, as they are low in calories, high in anti-cancer and cardiovascular protective phytonutrients/antioxidants. Especially the blueberry is high in vitamin C and E, iron, manganese, copper and beta-carotine. 

 

7) OTHER FRUITS

Apples, bananas, mangos, kiwis, oranges, papayas, apricots, figs, pomelo, pineapple, pomegranate, peach, passionfruit, nectarine, watermelon, etc. 

I suggest buying seasonal fruit, as it is fresher, it tastes better and it is better for the environment and the economy.

 

8)OMEGA 3 SEEDS

hemp seeds, flax seeds and/or chia seeds

Only 2 types of fats are essential in our diet, which are Omega 3 and Omega 6

We do not have to worry much about Omega 6, because we naturally consume it in our daily diet. Actually most of us consume a high amount of these healthy fats.

A whole food plant based diet can help make sure to have a healthy balance between Omega 6 and Omega 3. The best ratio would be 5:1 (Omega 6: Omega 3), the lower the better.

 

9)NUTS

Walnuts, brazil nuts, almonds, macadamia, cashew nuts, pistachios, peanuts, hazelnuts, pine nuts, etc.

There is no reason to be scared of the healthy fats in nuts, as they come with a lot of health benefits, such as:

  • high in protein and fiber, which will help you feel satisfied and fuller for longer
  • contain nutrients such as vitamin E, potassium and magnesium

Nuts easily absorb pesticides. That’s why you should make sure to always buy organic.

Recommendation: a handful of nuts a day

 

10)SPICES

Turmeric, garlic, ginger, cinnamon, cayenne pepper, cumin, chili powder, smoked paprika, curry powder, etc.

Good spices do the trick and make a meal super delicious. That’s why you should always have some basics (the ones mentioned above) available in your kitchen.