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NATURAL SOURCES OF FUNCTION VITAMINS AND RICH SOURCE MINERALS NOTES Protein Vital for growth, development and repair of body tissues. Helps enzymes and hormones to function. Carry some vitamins and energy to cells. Essential fats are vital to the brain, eyes and nerves and omega3 is anti-inflammatory Pulses (Peas, Beans, Lentils), Soya (eg Tofu, Soya milk, Soya mince), Wholegrains (eg Rice), cereals, Seeds & seed paste(eg Tahini) and beansprouts, Nuts (all types). Seeds (esp. Linseed, Flaxseed, Hempseed and their oils), dark green leafy vegetables, nuts & nut oils (esp. walnuts), tofu, avocados, olive oil. All plants have cells which contain protein, therefore it is virtually impossible to eat a plant diet deficient in Protein. Carbohydrates Main source of energy Vitamin A [beta carotene] Antioxident. Vision, bones & teeth development, growth and tissue repair. Wholegrains (Oats, Bread, Brown Rice, Pasta eg Wholegrain Spaghetti, Rye), Potatoes, Beans, Peas, & Lentils Carrots, Sweet Potatoes, Apricots Red/yellow peppers, Tomatoes, Gr.leafy Vegetables, Watercress, Mangoes, Pumpkins, Cantaloupe Melons. Romaine Lettuce Vitamins B1 Thiamin B2 Riboflavin B3 Niacin B5 Pantothenic acid, B9 Folic acid, Biotin Fibre Absorption of energy, protein & fats, cell growth and nerve function. Fats Vitamin B12 Vitamin C Vitamin D Keeps bowels healthy and regular; slows sugar & fat absorption and reduces cholesterol. Nerve formation, red blood cell production and allows us to use nutrients such as protein. Antioxidant. Immunity, wound healing, Formation of collagen in skin, tendons, bones. Helps calcium absorption for bones & teeth; supports the immune system. Olive oil is best for cooking. Flaxseed and hempseed oil shouldn’t be heated. Ideal for salad dressing though and high in omega-3! Dark gr. Veg are also high in Omega3. All oils should be fresh, unprocessed & stored in dark cool place. Avoid sugary carbohydrates and eat plenty of starchy (complex) Carbohydrates. In a plant based diet there are lots to choose from. Antioxidants protect against disease by destroying free radicals which cause damage Brazil Nuts, Hazelnuts, Almond, Gr.leafy Vegetables, Brewers yeast, Wholegrains, Beansprouts, Broad Beans, Bananas, Peanuts, Avocados, Mushrooms, Peas, Wheatgerm, Currants, Soya mock meats, Yeast extracts, Folic acid is in eg Spinach, Romaine Lettuce, Cauliflower, lentils, Kidney beans, Berries. Fruit & Vegetables, Wholegrain (Pasta, Rice, Oats, Bread), Nuts, Beans, Peas, Lentils. Folic acid is important in preventing defects in unborn babies. It is found widely in the veggie diet. Also needed to make red blood cells, skin and bones. Nerve formation, red blood cell production and allows us to use nutrients such as protein. Important to ensure a good dietary supply of vitamin B12 from fortified foods or supplements. Oranges, Grapefruits, Broccoli, Spinach, Cabbage, Green peppers, Parsley, Potatoes, Peas, Blackcurrants, Strawberries and many other fresh fruits & green vegetables Sunlight on skin, Fortified Breakfast Cereals and Soya Milk, Vegetable Margarines. Antioxidants protect against disease. Your body can’t store vitamin C, so you need to eat it every day. Vitamin C helps the body absorb iron. Very important nutrient for health. An animal free diet is full of fibre foods! Try to use organic where possible. In summer, you’ll get plenty of vitamin D from the action of sunlight on your skin. Ensure you get a dietary source of vitamin D in the winter. Vitamin D2 is animal free. Vitamin E Selenium, Cobalt Copper, Manganese Molybdenum Vegetable Oils, Wheatgerm, Wholegrains, Tomatoes, Nuts (esp Almonds), Sunflower & other seeds, Avocados, Asparagus, Spinach, Apples, Carrots, Celery. Broccoli, Lettuce, Spinach, Cabbage, Brussel Sprouts, Asparagus, Molasses, Peas, Basil, Thyme, Celery. Sesame Seeds and other seeds, Pulses (Tofu, Beans etc), Gr. Leafy Veg(eg Broccoli, Watercress), Swede, Almonds, Brazil Nuts, Fortified Soya Milk, Cinnamon, Fennel, Olives. Vital for making red blood cells to Beans, Lentils, Peas, Broccoli, Spinach, Cabbage, move oxygen around the body; Wholegrains, Dried Apricots, Prunes, Figs, Dates, and for energy production. Pumpkin seeds, Black Treacle, Cocoa, Turmeric, Thyme. Makes Thyroid hormones; vital for Green Leafy Veg, Asparagus, Sea vegetables(eg regulating metabolism Kelp) Vecon Veg Stock, Strawberries Skeletal formation, metabolism, Green Leafy Veg, Nuts(eg Cashews, Almonds), production of DNA, energy and Avocados, Wholegrains, Bananas, Apricots, Apples, muscle & nerve function Prunes. Fluid balance, Muscle & nerve Fennel, Brussel Sprouts, Broccoli, Aubergines, impulse function, Heart muscle Parsley, Cantaloupe Melons, Tomatoes, Cucumber, function. Turmeric, Apricots, Ginger root, Strawberries, Avocados, Bananas, Cauliflower, Cabbage, Almonds Involved in metabolism, Wound Lentils & other pulses, Tofu, Wholegrains (eg Rice, healing and immunity. Bread etc), Gr. Leafy Veg, Nuts 7 Seeds (esp. Pumpkin seeds, Sesame seeds), Brewers Yeast, Basil, Thyme Dental, Skeleton, Skin & Hair Spinach, Broccoli, Peas, Beans, Lentils, Brewers health, red blood cell growth and Yeast, metabolism. Almonds, Bananas, Potatoes, Wholegrains, Legumes, Beans, Seaweeds. By Juliet Gellatley, Nutritional Therapist, Vitamin K Calcium Iron Iodine Magnesium Potassium Zinc Antioxidant. Helps protect the skin from UV damage; needed for lung membranes; stops fats in cell membranes going rancid. Enables blood to clot. Releases energy from cells. Maintains bone mass Bone & Teeth structure; Muscle contractions; Blood clotting and nervous system. Also vital to some hormones. VVF Founder & Director. All antioxidants help protect against many diseases. Vitamin E reduces bladder cancer by half and lowers the risk of prostrate cancer and Alzheimer’s Half our needs can be made by bacteria in the gut. Although dairy contains calcium, it is not the best source because cows’ milk also contains saturated fat, cholesterol and 35 hormones such as oestrogen but no fibre, iron and very little Vitamins A. C, or E. To increase absorption, consume with food or drinks rich in Vitamin C. Essential for muscle relaxation Potassium protects against high blood pressure and osteoporosis as it lowers the loss of calcium from the bones. Essential for healthy sperm, skin, taste and smell. Selenium is an antioxidant and helps stop diseases. Molybdenum fights nitrosamines, which are associated with cancer. A deficiency has been linked to impotence. Veggie diets are high in selenium and molybdenum