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Seeking Jess Vegan Nutrition Vegan Tips

Iron A Vegan Diet and Food Combinations

Iron A Vegan Diet & Food Combinations

Iron is seen as one of the critical nutrients on the vegan diet as well as on an omnivore diet worldwide. Generally, it is possible to cover iron needs with a plant based diet, if the food intake is optimally combined. It is also important to mention that some have higher iron needs such as pregnant women, breastfeed women, children and teenagers.

What do we need iron for?

Iron is needed for the transportation of oxygen in our blood, as iron makes up the biggest part of haemoglobin. In the muscles iron has the role to store oxygen. It is also important for energy production as well as the creation of transmitters in the body.

When there is a lack of iron in our body, iron reservoirs are activated. If the reservoirs are not enough, the resorption of the iron increases through nutrition.

A lack of iron can lead to a decreased physical capacity and disturb thermoregulation. A chronically low intake of iron can lead to iron deficiency anaemia.

Bioavailability of iron

Iron is available in both, animal and plant products. It depends on the type of iron if it is well or less well absorbed.

In our body we have the bivalent iron, also called heme-iron. Because of our similarity to animals, this type of iron can also be found in animal products.

Plant products on the other hand have trivalent iron, also called non-heme iron. Trivalent iron tends to form complexes whilst the solubility is very low, even at a pH of> 5. Therefore, it is less well absorbed by the body than divalent iron. In addition to that, it can interact with other food components or be influenced both positively and negatively in the absorption process.

The bioavailability of heme-iron is 15-35%, whereas for non-heme iron it is 2-20%.

How To Increase Iron Resorption

Adding Vitamin C, fruit acids, organic acids and sulfur-containing amino acids to meals can increase iron resorption. Especially Vitamin C can increase resorption by 3 to 4 times.

Some compounds such as oxalates, phytates, tannines and other polyphenols can inhibit iron absorption. Phytates in legumes, nuts, seeds and whole grains create complexes with minerals such as iron, calcium and zinc, which inhibit resorption. Soaking, fermentation and sprouting can reduce the amount of phytates.

Lack of Iron

As mentioned before, a lack of iron can lead to anaemia. If there is a lack of iron diagnosed, supplements can be taken when consulted with a doctor. It is not recommended to take supplements when no diagnose has been made.

Plant Sources Of Iron

  • Legumes: lentils, beans, chickpeas, tofu
  • Nuts and seeds: pumpkin, sesame (tahini), flax seeds, pistachios, sunflower seeds
  • Whole grains and pseudo cereal: amaranth, quinoa, millet, oats, spelt, brown rice
  • Vegetables: raw fennel, purslane, endive, lamb’s lettuce, cooked salsify, rocket, zucchini
  • Dried fruit: peach, apricot, banana, dates

Generally it is again important to highlight that iron is not only critical for vegans or vegetarians but also for omnivores. Therefore, it is important to smartly combine food.

Some examples:

  • Hummus with bell pepper sticks
  • Orange juice and oatmeal
  • Fermented soy products such as miso or tempeh
  • Dried fruits and nuts
  • Lentils and tomato sauce
  • Dark chocolate and strawberries
  • Tofu, Broccoli & Tahini

I hope that this article could help you understand the importance of iron for our body and on a vegan diet in general. If there are more questions, feel free to reach out to me at any time.

If you are not sure about how much iron you are getting into your diet, you can always track it using cronomenter.com. I personally really enjoy it, as it really helps me understand what I need to eat in order to hi my targets.

With love,

Jess

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Seeking Jess Vegan Tips

5 Tips To Help You Transform into Veganism

5 Tips To Help You Transform Into Veganism

Lately I have been receiving a lot of messages from non-vegans that they are scared to even try to being vegan as it seems so complicated and they have no idea how to start and what to do.

I completely understand you. It might seem a little overwhelming at first. But trust me, it is easier than you think. I have been there too and so have most vegans. Just a couple of years ago I would always say that I could never be vegan, as I couldn’t imagine living without meat or dairy.

Well, I guess you know the rest of the story.

Becoming vegan has been one of the best decisions I have ever made. That’s why I would like to share these 5 tips with you that could most likely help you in your transition. Also, you can always reach out to me for questions or support. I am more than happy to help.

#1 Check out your local supermarkets for vegan options

One thing I always enjoying doing when I am travelling is to check the local supermarkets for vegan options. I was honestly surprised when I found so many different vegan options in a mini-shop in a very small town in Poland. That’s why I love telling other people to just take some time and do the same. I am sure you will be surprised! You might find some great milk alternatives or vegan meat substitutes!

#2 Don’t overcomplicate it. Start by substituting one thing at a time.

One thing I hear a lot is that people don’t know where and how to start being vegan. But the secret is to not overcomplicate it. Have a look at what you usually eat and change it up. So for example, if you used to put cheese and ham on your sandwich, start using vegan cheese and vegan dip, hummus or avocado. It is as simple as that! If you used to love burgers, choose the vegan patty instead. We live in 2019 now where brands like Beyond Meat have created patties that taste just like meat. There are literally no more excuses!

#3 Connect with other vegans and ask for tips

Most vegans on the Internet are happy to connect with others and share their own experience in their transition into Veganism. Now, when it is so easy to slide into other people’s DMs, do it! Don’t be scared. You might even make some friends!

#4 Don’t be scared to try new things

When I hear people telling me that they have never tried vegan food, I highly doubt it. Most of us have had fries with ketchup, chips or bananas, right? Also, a lot of people can not even imagine living without cheese or meat. But you know what I think is really cool? Our taste buds can adapt super quickly. The life cycle of our taste buds is somewhere between 10 days to two weeks. If you are not used to eating a lot of vegetables or fruit and you start incorporating those into your diet, they might not taste great in the beginning. But with time, due to our taste buds adapting, these foods can start being really tasty.

Also go check out if there are some vegan places near you and google some cool vegan recipes. There is an overflow of delicious vegan recipes online!

#5 Don’t try to be perfect. Every small change and action counts!

I like to say that perfection is the enemy of progress. When I first became vegan and made a mistake by accident (ate something non-vegan) I felt super bad and like I failed all the way. But with time I also started realising that it is part of the journey, as I am only human and it is completely okay to not be perfect. What counts is the thought, the small change and the actions you do every day. Even if it is only something small, you are still doing more than most people.

I really hope that these tips will help you in one way or the other.

With love,

Jess x

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Seeking Jess Vegan Nutrition Vegan Tips

10 Ways To Consume Less Sugar

Everyone loves the taste of something sweet, which in most cases is caused by added sugar.

First of all, let’s answer the question: What is sugar?

Sugar is a carbohydrate. Glucose is the most common carbohydrate and the most important and quickest source of energy.

Refined sugar in processed foods is the bad one as it has no vital substances or fiber. It has literally no use for the functions of our body. Overconsumption of sugar can be linked to several diseases such as obesity and type 2 diabetes.

I personally try to limit my consumption of sugar as much as I can, but I do like to indulge in sweets once in a while.

A few other things that have helped me reduce my sugar consumption are:

  1. Substitute sugar with dried fruit like dates, dried figs and raisins
  2. Spice things up with cinnamon, nutmeg, etc.
  3. Substitute overripe bananas (e.g. add to oatmeal or as sweetener in many recipes)
  4. Try to not consume anything sweet for 2 weeks, your taste buds will adapt very quickly and you will crave it less
  5. Use dark chocolate or cocoa powder
  6. Drink herbal teas with a lot of flavour (especially fruit)
  7. Make healthy vegan desserts out of raw ingredients
  8. Try to eat more nuts (fat content can reduce sugar craving)
  9. Try to eat more fruit and don’t be scared of the sugar in it (check blogpost)
  10. Swap out the soda for flavoured water (cold water with orange, lemon, cucumber, strawberry slices)

Lastly, I would say that you should always make sure to check food labels, as there is sugar in almost anything! Check out this blogpost for the different names sugar can have.

With love,

Jess x

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Seeking Jess Vegan Facts Vegan Nutrition

Is Veganism The Secret To Longevity?

When it comes to the term “healthy diet”, I feel like every single person is having their own opinion about that. That’s why it is difficult to generalise this term and say that a specific diet, such as for example the vegan diet, is the healthiest.

If you have been vegan for a while now, like me, you also know that you can eat only junk food and still be vegan. So, is a vegan diet still the healthiest? I don’t think so.

I personally believe that it is up to everyone to understand what is healthiest for them and make sure that we have an understanding about how our body works.

I personally find it super interesting to have a look at how our diet has evolved. When we do so, we can see that our diet has changed a lot. If we go a little further, we can also see that diets differs from region to region.

There is one specific region that has caught not only my attention, but also the attention of many others. Why? Because these people are known to have lived a long life, some of them becoming 100 years or older.

What place am I speaking about?

It is Okinawa.

Okinawa is located in the south of Japan.

The most interesting part is that we might be able to see a link between nutrition and why these people have lived there for so long. There are 50 people to 100,000 people in Okinawa that are 100 years or older. When compared to Germany it is only 17 to 100,000 people. In year 2000 women could live up to 86 years and men to 78 years.

When we look at the typical western diseases such as breast cancer, prostate cancer or coronary heart diseases, the numbers are very low. These people are also known to work out a lot and be very active. Of course, one argument could be that these people are just very lucky to have good genes. But another thing we could do is to have a look at their diet.

So how does the diet of the people in Okinawa look like?

  1. It is mostly plant-based. A big part of their diet is made out of sweet potatoes.
  2. They eat only until they are 80% full, which means that they don’t overeat.
  3. They see food as a medicine. They are conscious about what type of food they put into their bodies.
  4. Their sugar and fat intake is very low.
  5. Their protein intake is very low. Most of the protein comes from soy products, such as tofu or miso soups.
  6. They eat a lot of vitamin C, vitamin E, folate and vitamin B6.
  7. They get vitamin D through sunlight exposure.
  8. Their drinking water is very rich in calcium.
  9. They consume a lot of potassium, while their sodium intake is low.
  10. Their consumption of saturated fat is very low.
  11. They consume a lot of complex carbohydrates (low glycemic index).
  12. They consume a lot of herbs & spices.
  13. Meat is consumed only once a month.
  14. Alcohol consumption is very limited.
  15. Fish consumption is eaten but not regularly.

So generally we can say that the food that the people of Okinawa eat is very low in energy but very high in their nutritional value. Vegetables have very low calories, of which you can eat a lot of while getting in a lot of amazing nutrients. And because of their calorie restriction they live by, the older generation is not overweight and lives longer.

Unfortunately these are all facts that have been measured before the 1960s. Now, a lot of things have changed not only in Japan but in the world in general. People are now starting to gain weight in Okinawa and people do not live as long anymore. They do not move that much and they now consume a lot of meat, fish, white rice and bread.

As mentioned before, their longevity might have been due to their genes. But when we take a closer look on how the diet has shifted and what is currently happening over there, we might be able to see a correlation between diet and longevity.

Now it is up to you to decide what you want to believe.

With love,

Jess x

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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 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

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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.