A primary benefit to following a plant-based diet is the consumption of omega 3s. Omega 3 (alpha linolenic acid) is an essential fatty acid critical for proper brain development and functioning. Omega 3’s help to improve cognitive functioning, fight depression, improve heart heath, and have strong anti-inflammatory properties helping to ward-off pain and disease.
EPA and DHA are Omega 3 derivatives and can be converted in the body from ALA (alpha-linolenic acids), which are found in plant-based sources. However, because the conversion of ALA to EPA and DHA is relatively low, it essential to add the richest plant-based sources of Omega 3 fatty acids into your diet daily. SaviSeeds (sacha inchi seeds) are among the richest sources of omega 3 in the world. Other sources of plant-based omega 3’s include: chia seeds, hemp seeds, flax seeds, walnuts and pumpkin seeds.
Vitamin B12 is a bacteria synthesizing vitamin extremely important for optimal health. It’s especially important in childhood development, required for the production of red blood cells, helps the body use iron, and supports a healthy immune and nervous system. Unfortunately, plant-based sources do not supply adequate levels of B12, and is where most people can fall short, leading to health complications. To ensure optimal intake, it’s beneficial to supplement with a sublinqual form of methylcobalamin.
Although the majority of dietary iron is provided through plant-based sources, plant-based sources (aka – non-heme iron) is not as absorbable as animal sources (heme iron). But, no need to fret. Pairing plant-based iron with vitamin C increases iron absorption.
1. Hummus with red peppers.
2. Quinoa with black currents.
3. Spinach with garlic and lemon.
Not getting adequate protein form a vegetarian/vegan diet is a complete myth. Unless of course you’re eating fries and pasta all day! Protein, made up of amino acids, are the essential building blocks for our cells and tissues. However, the quantity and quality of protein are important factors. Depending on activity level and individual needs, protein requirements tend to hover between 10-20% of daily caloric intake. And you can achieve high quality protein though plant-based sources, as pretty much all plant-based foods contain protein. Among the richest sources include: chlorella, sea veggies, hemp seeds, SaviSeeds, chia seeds.