Vitamins
Discovered in 1926, this vitamin is essential for energy.
Energy: B12: The vitamin was isolated by two groups simultaneously and was crystallized and characterized in the laboratory of Dorothy Hodgkin, contributing to her Nobel Prize in 1964. Incase anyone was wondering, a nobel prize is one Any of six international prizes awarded annually for outstanding work in physics, chemistry, physiology or medicine, literature, economics, and the promotion of peace.
You would have to eat 15 tablespoons of flax seed to get enough of this supplement.
DHA (from omega-3). Because the conversion rates are so low for vegan omega sources, it does require us to supplement. Why are omega threes so important? They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation.
Juice from this root vegetable can help lower blood pressure, improve exercise stamina, and may even improve muscle power in people with heart failure.
Beet Juice: In one study, an hour after the nitrate was taken, participants were asked to perform 60 contractions of the quadriceps -- the thigh muscle active while straightening the knee -- at maximum intensity over five minutes on an exercise machine. The team found a significant increase in the nitrate levels in muscle. During the exercises, researchers found this nitrate boost caused an increase in muscle force of seven percent, compared to when the participants took a placebo.
Made from wheat dough, which food is known as “wheat meat” and widely used in many vegetarian products?
Seitan
Try this vegan food item to obtain all essential B-vitamins, as well as folate and niacin. It also gives an alternative to cheese flavored food
Nutritional Yeast
Excess consumption of this vitamin and your skin can turn yellow.
Vitamin A: Vitamin A , also known as a carotenoid, helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin. It is also known as retinol because it produces pigments in the retina of the eye.
This supplement is a great way to spike amino acids and increase muscle growth.
BCAA: Studies show that BCAAs may increase muscle growth, reduce soreness and fatigue, prevent muscle wasting, and support liver health. In one study, people who consumed a drink with 5.6 grams (g) of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink
This popular green is loaded with nitrates and goes excellent in many smoothie recipes.
Spinach: Spinach is a source of inorganic nitrate, which studies suggest may lower your chance of getting heart disease. Research shows it can lower your blood pressure and make your arteries less stiff, among other benefits. You also get potassium from spinach, which helps keep your heart working right.
If you want to get a sufficient level of iron in the diet, which high protein vegan food can be a good choice?
Tofu: A half-cup serving of tofu contains 6.65 mg of iron and about 10 g of protein. The amount of iron you need is: 8.7mg a day for men over 18. 14.8mg a day for women aged 19 to 50. 8.7mg a day for women over 50.
This documentary directed by Shaun Monson and narrated by Joaquin Phoenix showcases humanity's use of other animals as pets, food, clothing, entertainment, and for scientific research
Earthlings
The vitamin works to protect you against aging and cancer-causing free radicals. It is found in many citrus fruits.
Vitamin C: Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E) Doses above 1 g/day, absorption falls to less than 50% and absorbed, unmetabolized ascorbic acid is excreted in the urine.
This supplement breaks the copying mechanisms of viruses. It is also a supplement great for hormone regulation as well as helping the immune system.
Zinc: Approximately 12% of Americans do not consume the Estimated Average Requirement for zinc and could be at risk for marginal zinc deficiency. Zinc is an essential component of numerous proteins involved in the defense against oxidative stress and DNA damage repair. Studies in vitro have shown that zinc depletion causes DNA damage. I highly recommend taking it every day, but if you have questions, I would get with your coach and discuss those numbers with them.
This dark leafy green is a nutrition superstar, loaded with vitamins A, K, B6 and C, calcium, potassium, copper and manganese.
Kale: Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more. . The 2015-2020 Dietary Guidelines for Americans recommend that adults eat a variety of vegetables as part of a healthy meal plan, and specifically at least 1½ cups of dark-green vegetables (including cruciferous) per week.
TVP is a meat substitute in many vegan and vegetarian products. What does it stand for?
Textured Vegetable Protein
This former Disney Channel star became vegan shortly after the death of her dog, Floyd. Now, she advocates Veganism through her appearances on TV and social media
Miley Cyrus
This vitamin helps with vision and reproduction, to name a few. A deficiency of this vitamin is rare, and is usually linked to problems with digesting fat.
Vitamin E: Also productive at protecting us from the harmful effects of digestion. When our bodies turn food into energy, it comes at a price. This price is producing what's known as a reactive oxygen species. You can think of this as a highly energetic molecule with unshared electrons. This “ROS” or unstable particle is known as a free radical. Vitamin E stops the production of ROS when fat undergoes oxidation. The body is also exposed to free radicals from environmental exposures, such as cigarette smoke, air pollution, and ultraviolet radiation from the sun. Talk about over-oxygenation: giving patients cancer etc.
This supplement can prevent over calcification and kidney stones if taken consistently.
K2: Our bodies need calcium to build and maintain bones. When it breaks down calcium in our bodies, vitamin K2 activates a protein that helps the mineral bind to our bones to do its job. While research is ongoing, studies show a higher K2 intake improves bone density and reduces the risk of bone fractures.
Which is known as “vegetable meat” as you can shred, chunk, or cook it like pork or chicken?
Jackfruit: Jackfruit offers several key nutrients, including fiber, protein, vitamin C, B vitamins, and potassium. Those nutrients can help you manage your weight and blood sugar, promote healthy skin, and keep your heart healthy. It is also very low in calories.
Gluten allergies? This food starts as a legume (green or red are a few varieties) but can be made into pasta while still dense in protein, starch, and fiber--providing a great option for those with allergies to gluten.
Red Lentils: Just 62g of red lentil pasta contains a whopping 13g of protein! You can also make red lentil pancakes, waffles, and wraps!
Hold the sour cream and cream cheese- this amazing yet simple tree nut is used as a base for creamy sauces and [vegan] cheeses.
Cashews
An important vitamin for cell growth and reducing inflammation. It is also vital for bone and joint health.
Vitamin D: Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization and to prevent hypocalcemic tetany (involuntary contraction of muscles, leading to cramps and spasms). It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Together with calcium, vitamin D also helps protect older adults from osteoporosis.
This supplement can improve brain function as well as help strength and performance.
Creatine: Creatine can also help brain function by increasing dopamine levels and mitochondrial function. Since meat is the most popular source of creatine, vegetarians often have low levels. A study of creatine supplementation in vegetarians found a 20-50% improvement in some memory and intelligence test scores.
Which food is one of the only plant-based sources of vitamin D for a vegan diet?
Mushrooms: While mushrooms have long been studied for their effects on a range of illness from cancer to depression, varieties such as maitake, morel, chanterelle, oyster, and shiitake all contain natural levels of vitamin D when they are exposed to sunlight.
This grain is one of the only complete plant proteins by itself; it is gluten free, versatile, and is often used in salads
Quinoa: Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease.
Which famous singer went vegan at the age of 12 after growing up vegetarian?
Billie Eilish