Beans, mushrooms and more: Vegan sources of protein and vitamins B12 and D

Vegans and vegetarians don’t get enough protein – or so people think. In a recent article published online, internal medicine specialist Milton Mills blasted claims from dietitians that ditching meat means missing out on protein, an essential macronutrient. Plant cells contain protein, Mills argued. In fact, plant-based foods like grains, legumes and nuts are concentrated sources of plant proteins. Therefore, if someone is eating a balanced diet that includes these foods, it is almost impossible to become protein-deficient, he adds.

Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better. Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too.

Plant-based diets need to include sources of protein and other nutrients found in meat

One of the most common mistakes people tend to make upon adopting a strict plant-based diet is not focusing on plant-based protein sources. This mistake alone is often the culprit behind inadequate protein intake among those on plant-based diets.

Protein is considered one of the basic building blocks of our bodies. Therefore, it is crucial to get enough protein on a regular basis to keep important cellular processes up and running, such as tissue repair, hormone production and bone formation, among others.

Burn fat during intervals. To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.

Because a lot of the protein people get on a regular basis comes from meat, fish and other animal products, those on plant-based diets do run some risk of missing out on the important macronutrient.

So, as Mills pointed out, people on plant-based diets need to focus on eating concentrated protein sources. Mills adds that people also need to include different categories of plant foods in their diets, not just fruits and salad greens.

Furthermore, those on plant-based diets also run the risk of missing out on vitamins D and B12. Both of these essential nutrients are often found in meat, fish, eggs, seafood and other animal products.

Use Chamomile Tea Ice Cubes To Freshen Up Tired Looking Skin. Brew a strong pot of chamomile tea (about 1.5 cups water with 1 teabag), allow to cool 10 minutes or more and then pour into ice tray and place in freezer. Once frozen, wrap the tea cube in a thin cloth or washcloth and apply to pimples, puffy under eye skin, sun-kissed skin, or irritated skin for a quick skin toner pick up. You only need to apply for a few seconds to a minute per area.

Vitamin D, the so-called “sunshine vitamin,” is essential for bone formation and calcium absorption. Vitamin B12, on the other hand, is important for making deoxyribonucleic acid (DNA), the genetic material found in all cells.

Plant-based sources of protein, vitamin D and vitamin B12

Getting enough protein and other important nutrients on a plant-based diet is easier than it seems. People just need to monitor their consumption of concentrated protein sources and make sure to eat different plant-based foods, too, as per Mills’ recommendation.

Here is a list of some of the healthiest plant-based sources of protein, vitamin D and vitamin B12 that ought to be part of a balanced diet, plant-based or not. (: Have you heard of these other plant-based milks?)

Hyaluronic acid is found throughout the body, but it especially concentrated on the skin. Because of its high water-binding capacity, it acts as a hydrating agent and space filler. It supports collagen and elastin, by keeping them nourished and moist, reduces the appearance of wrinkles while keeping the skin soft, smooth and supple. You can find Hyaluronic acid in some natural skin care products.

  1. Beans and lentils – Beans and legumes are excellent plant-based protein sources. It also doesn’t hurt that these foods are rich in fiber, another important macronutrient.
  2. Nuts and seeds – Peanuts, almonds, pumpkin seeds, chia seeds and the like also hold incredible amounts of protein. In addition, some nut-based milks like almond milk also contain modest amounts of vitamins D and B12.
  3. Quinoa – Grains like quinoa make for a great protein source. Quinoa, in particular, contains all the essential amino acids that form the building blocks of proteins.
  4. Bulgur – Bulgur is an edible cereal grain used as a base for salads, soups and baked goods. It is similar to quinoa and other healthful grains in terms of its protein content.
  5. Cruciferous vegetables – Vegetables classified under the Brassica genus of plants, such as spinach and broccoli, also provide a substantial amount of protein.
  6. Mushrooms – Mushrooms are one of the handfuls of plant-based foods that contain all three nutrients. In fact, mushrooms are perhaps one of the few plant-based foods that offer the most substantial amount of vitamin D. Shiitake mushrooms, in particular, also provide high amounts of vitamin B12.

Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

Protein, vitamin D and vitamin B12 are just some of the important nutrients that vegans and vegetarians can run short of due to eating habits and certain food choices. To avoid nutritional deficiencies, eat plant-based sources of these nutrients as part of a balanced diet.

Read more articles about the health benefits of vitamins B12 and D at Nutrients.news.

Sources include:

PlantbasedNews.org

MedicalNewsToday.com

Get Our Free Email Newsletter

Get independent news alerts on natural cures, food lab tests, cannabis medicine, science, robotics, drones, privacy and more.

Your privacy is protected. Subscription confirmation required.

Get Our Free Email Newsletter

Get independent news alerts on natural cures, food lab tests, cannabis medicine, science, robotics, drones, privacy and more.

Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with.

Your privacy is protected. Subscription confirmation required.

SIMILAR ARTICLES: