#plant based vitamin b 12

[devoted1989]

guide to vegan vitamin b 12

Vitamin B12 deficiency is a topic that comes up often when people talk about veganism. But it is quite easy to maintain a healthy level of Vitamin B12 on a plant – based diet.

This is often due to limited dietary intake, malabsorption, medical conditions, or the use of B12-depleting medications.

Vitamin B12 is the by-product of bacterial activity - a process that only takes place in the digestive system of animals.  Therefore, the nutrient is not found in plant-based foods. The only reliable sources of vitamin B12 on a plant-based diet are fortified foods and drinks or supplements.

signs and symptoms of vitamin b 12 deficiency

1. Fatigue

2. Pale or yellow skin

3.Headaches

4. A greater risk of developing depression

5. Pale or yellow skin

6. Gastrointestinal issues 

7. Difficulty concentrating and mental impairment

8. Pain and inflammation of the mouth and tongue 

 9. The corners of the mouth are split.

10. Pins and needles in hands and feet

11. Muscle cramps and muscle weakness. 

reliable sources of vegan b 12

Fortified foods & drinks: L

Look for plant milks, non – dairy yoghurts, breakfast cereals, spreads, yeast extracts, tofu and nutritional yeast products that are fortified with vitamin B 12. 

Supplements:

Vitamin B1 2 supplements should be taken as part of a B-complex supplement, and ideally together with a multi – vitamin. 

Vitamin B 12 injections:

These are inexpensive and effective. 

With thanks to The Vegetarian Resource Group,  The Vegan Society & Happy Cow.

Image found on Pinterest. No source.

[shang23]

Vitamin A

Vitamin A is essential for maintaining healthy vision, particularly in low-light conditions, by supporting the function of the retina. It plays a key role in immune function, helping the body fight off infections and illnesses. This micronutrient is also important for skin health, promoting cell growth and repair. Additionally, Vitamin A supports reproductive health and normal fetal development during pregnancy. It acts as an antioxidant, protecting the body from oxidative stress and reducing the risk of chronic diseases.

Foods rich in Vitamin A includes :

1. Live(beef and chicken) – one of the highest sources.

2. Carrots– packed with beta-carotene, which the body converts to Vitamin A.

3. Sweet potatoes – another excellent source of beta-carotene.

4. Leafy greens – such as spinach, kale, and collard greens.

5. Fish – like salmon and mackerel contain Vitamin A in its active form.

6. Dairy products – such as milk, cheese, and eggs also provide Vitamin A.

The recommended daily intake of Vitamin A varies by age, gender, and life stage. 1. Infants (0-12 months): 400-500 micrograms (mcg) of retinol activity equivalents (RAE) per day.

2. Children (1-8 years): 300-400 mcg RAE/day.

3. Males (9-13 years): 600 mcg RAE/day; **Males (14 years and older)**: 900 mcg RAE/day.

4. Females (9-13 years): 600 mcg RAE/day; **Females (14 years and older)**: 700 mcg RAE/day.

5. Pregnant women: 750-770 mcg RAE/day.

6. Breastfeeding women: 1,200-1,300 mcg RAE/day.

Vitamin A deficiency

1. Night blindness – difficulty seeing in low light.

2. Xerophthalmia – a severe eye condition that can cause blindness.

3. Weakened immune system – increasing the risk of infections.

4. Dry skin– due to poor skin cell regeneration.

5. Stunted growth – especially in children.

Vitamin A toxicity

1. Nausea and vomiting – early signs of acute toxicity.

2. Dizziness and headaches – due to increased intracranial pressure.

3. Liver damage– from chronic excessive intake.

4. Bone weakening – increasing the risk of fractures.

5. Birth defects – in pregnant women, excessive Vitamin A can harm fetal development.

Here are some interesting facts you may not know about Vitamin A:

1. Preformed Vitamin A vs. Provitamin: Vitamin A comes in two forms—preformed Vitamin A (retinol), found in animal products like liver, and provitamin A carotenoids (like beta-carotene), found in plant-based foods, which the body converts to active Vitamin A.

2. Fat-soluble nutrient: Since Vitamin A is fat-soluble, it is better absorbed when consumed with healthy fats, making meals with a balance of fats and Vitamin A-rich foods more effective.

3. Stored in the liver : The body stores up to 90% of its Vitamin A in the liver, which allows it to maintain adequate levels even if dietary intake fluctuates.

4. Protects against measles : Vitamin A supplementation is used in children in developing countries to reduce the severity and mortality of measles, as it boosts the immune response.

5. Excess beta-carotene is not toxic : While too much preformed Vitamin A can cause toxicity, excess beta-carotene from plant foods is generally non-toxic, though it can turn the skin a yellowish-orange color (a harmless condition called carotenemia).

References

National Institutes of Health. (2021). Vitamin A: Fact sheet for health professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

Ross, A. C., Taylor, C. L., Yaktine, A. L., & Valle, H. B. (Eds.). (2001). Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. National Academies Press. https://doi.org/10.17226/10026

Penniston, K. L., & Tanumihardjo, S. A. (2006). The acute and chronic toxic effects of vitamin A. The American Journal of Clinical Nutrition, 83(2), 191-201. https://doi.org/10.1093/ajcn/83.2.191

World Health Organization. (2009). Global prevalence of vitamin A deficiency in populations at risk 1995–2005: WHO global database on vitamin A deficiency. https://apps.who.int/iris/handle/10665/44110

Submitted by: Tanisha Joyce M. Abellanosa

Section:BSN2D

[adamgant]

Nutrition Tips for a Healthier Life

Nutrition Tips for a Healthier Life https://ift.tt/8SkaChu A diet rich in fruits, vegetables, whole grains, and legumes is healthy and balanced. It also includes lower amounts of refined grains, processed meats, sugary drinks, and red and processed food. A plant-based diet that is full of minimally processed or whole food products is considered to be healthy. It can include various dietary patterns rich in fruits, vegetables, grains, legumes, and nuts. These diets can help lower greenhouse gas emissions and improve the health of our planet. Here are a few nutrition tips to get you on the path to wellness. Fruits & Veggies According to NHS, eating at least five portions of fruit and vegetables daily is essential. These can be either fresh, frozen, or canned. For instance, you can chop a banana and add it to your morning cereal instead of eating it alone at breakfast. One serving of fruit or vegetable is 80g, while a portion of dried fruit is 30g. Although a 150ml glass of fruit juice or vegetable juice can be counted as one portion, limit the amount of this drink to no more than one glass a day due to how these can damage your teeth. Going for Whole Grains Whole grains, which include whole wheat crackers, whole grain bread, and brown or wild rice, are great for keeping you full and healthy. They are also filled with protein, fiber, and vitamins B and C. If you’re looking for a more refined or processed option, choose whole grains instead of pasta and white bread. Whole Foods To improve your diet, choose food that is natural and unprocessed. You should add more vegetables and fruits to your diet and replace processed food with better options. Don’t Forget Your Protein Having a protein-rich diet can help maintain a healthy blood sugar level. Some studies suggest that high-protein diets can help lower the risk of developing type 2 diabetes. Nuts and Seeds Although some people avoid nuts due to their high fat content, they are still nutritious and can help lower your risk of heart disease and type 2 diabetes. They are also filled with fiber, protein, and other nutrients. Reduce Sugar High-calorie drinks and food high in sugar can increase your risk of obesity and tooth decay. These can also contribute to weight gain and cause dental decay if eaten between meals. Unsweetened fruit juices, syrups, and honey are naturally added to food and drinks, and these are referred to as free sugars, which are the kind that you should be reducing. Many packaged beverages and food products have high amounts of these. The post Nutrition Tips for a Healthier Life first appeared on Adam Gant | Athletics. via Adam Gant | Athletics https://adamgant.net April 19, 2024 at 12:14PM

[optihealthjourney]

How To Choose The Right Supplements For Optimal Nutrition

Choosing the right supplements for optimal nutrition requires careful consideration of your individual needs, health goals, and potential nutrient gaps in your diet. Here's a step-by-step guide to help you make informed decisions:

1. Assess Your Diet and Lifestyle:

Identify nutritional gaps in your diet. Consider factors like dietary restrictions, lifestyle, and specific health goals. Take into account your lifestyle, including physical activity levels, stress, and sleep patterns.

2. Consult with a Healthcare Professional:

Before selecting any supplements, consult with a registered dietitian, or healthcare professional. They can help tailor a supplement plan based on your individual health status.

3. Understand Your Nutritional Needs:

Know which nutrients are important for your overall health. Common areas to consider include vitamins (A, C, D, E, K, B-complex), minerals (calcium, magnesium, zinc), omega-3 fatty acids, and protein.

4. Choose High-Quality Supplements:

Opt for supplements from reputable brands that undergo third-party testing for quality and purity Check for certifications and ensure the supplements are free from unnecessary additives.

5. Consider Whole Foods First:

Prioritize getting nutrients from whole foods whenever possible. Supplements should complement, not replace, a balanced and varied diet.

6. Identify Specific Needs:

Address specific deficiencies or concerns. For example, if you have limited sun exposure, a vitamin D supplement might be necessary. If you're vegetarian, consider B12 and iron supplements.

7. Avoid Excessive Dosages:

Be careful not to exceed recommended dosages. Excessive intake of certain vitamins and minerals can be harmful. More is not always better.

8. Consider Your Age and Life Stage:

Nutrient needs vary based on age and life stage. For instance, pregnant women may need additional folic acid and iron, while older adults may require more vitamin D and calcium.

9. Think About Absorption Factors:

Some nutrients require specific conditions for absorption. Consider factors like taking supplements with food or specific combinations to enhance absorption.

10. Look for Targeted Formulas:

Consider supplements tailored to your specific needs, such as joint support, immune system boosters, or energy enhancers. These targeted formulas may contain additional ingredients for a particular purpose.

11. Consider Dietary Restrictions:

If you have dietary restrictions (e.g., vegetarian or vegan), choose supplements that align with your dietary choices. Look for plant-based or cruelty-free options.

12. Avoid Proprietary Blends:

Choose supplements with transparent ingredient lists. Avoid proprietary blends that don't specify the amounts of each component.

13. Evaluate Cost vs. Quality:

While cost is a factor, prioritize quality over price. Investing in high-quality supplements may offer better results and reduce the risk of contaminants.

14. Stay Informed on Labeling:

Be careful of misleading claims. Understand terms like "natural," "organic," and "clinically proven." Pay attention to serving sizes and the percentage of the recommended daily value.

Remember, supplements should complement a healthy diet, not replace it. The goal is to achieve balance and meet your nutritional needs through a combination of whole foods and targeted supplements. Always seek professional advice before making significant changes to your supplement regimen.

[bethanyhamiltonsstuff]

Can Hamsters Enjoy Sprouts? A Comprehensive Guide to Sprouts in Your Hamster's Diet

Benefits of Sprouts for Hamsters:

Vitamins Boost: Enhance immunity and cellular function with vitamin C, B-vitamins, and vitamin K found in sprouts.

Minerals Support: Fortify bone health, muscles, and metabolism through essential minerals like calcium, potassium, magnesium, and zinc.

Fiber Aid: Promote digestion and dental health with the inclusion of dietary fiber in sprouts.

Protein Contribution: Contribute to tissue maintenance and repair with the plant-based proteins present in legume sprouts.

Antioxidants Combat: Counteract oxidative damage with the high antioxidant content inherent in sprouts.

Low Calorie: Safeguard against obesity with the low-calorie content of sprouts.

Risks of Sprouts for Hamsters:

Gas or Bloating: Be cautious when introducing sprouts, as their high fiber content may lead to flatulence.

Diarrhea: Transition gradually to prevent loose stools caused by excessive sprout fiber.

Contamination Concerns: Raw sprouts might harbor harmful bacteria like salmonella or E. coli if not thoroughly cleaned.

Dehydration Risk: The low-calorie content in sprouts may not fully meet your hamster's hydration needs.

Symptoms of Sprout Poisoning in Hamsters:

Keep a close eye on your hamster for signs of sprout-related issues such as diarrhea, lethargy, excessive gas, or reduced appetite. If any symptoms arise, discontinue feeding sprouts and promptly consult your exotic vet.

How Much Sprouts Can Hamsters Eat?

Maintain a balanced diet by offering hamsters 1-2 teaspoons of sprouts 2-3 times per week at most. Remove uneaten sprouts within 12 hours to ensure freshness.

For a Well-Rounded Hamster Diet, Consider:

High-quality hamster pellets available at all times.

Unlimited timothy hay and engaging chew toys.

Small daily portions of vegetables and fruits.

Occasional treats like hard-boiled egg whites.

Remember, sprouts should complement, not replace, the main components of your hamster's diet.

Sprout Alternatives and Supplements:

Explore other produce options to enrich your hamster's diet:

Carrot: Rich in vitamin A and beta-carotene.

Cucumber: A hydrating option with antioxidants.

Cabbage: Contains vitamins C and K.

Bell pepper: Packed with vitamin C.

Broccoli: Provides fiber, vitamins C and K.

Apple: High in vitamin C and fiber.

Consider reputable hamster food brands such as Oxbow Essentials, Supreme Tiny Friends Farm, Vitakraft VitaNature, Brown's Tropical Carnival, and Mazuri Rat and Mouse Diet.

In Conclusion:

With proper care and moderation, your hamster can safely enjoy the nutritional benefits of sprouts as part of a diverse and balanced diet.

[thuzycheebum]

Can Hamsters Safely Enjoy Sprouts? A Guide to Incorporating Sprouts into Your Hamster's Diet

Benefits of Sprouts for Hamsters:

1. Vitamins: Boost immunity and cellular function with vitamin C, B-vitamins, and vitamin K.

2. Minerals: Support bone health, muscles, and metabolism with calcium, potassium, magnesium, and zinc.

3. Fiber: Aid digestion and dental health with the inclusion of dietary fiber.

4. Protein: Legume sprouts contribute plant-based proteins crucial for tissue maintenance and repair.

5. Antioxidants: Combat oxidative damage with the high antioxidant content found in sprouts.

6. Low Calorie: Prevent obesity with the low-calorie content of sprouts.

Risks of Sprouts for Hamsters:

1. Gas or Bloating: Introducing sprouts may cause flatulence due to their high fiber content.

2. Diarrhea: Transition slowly to avoid loose stools from excessive sprout fiber.

3. Contamination: Raw sprouts can harbor harmful bacteria like salmonella or E. coli if not properly cleaned.

4. Dehydration: Sprouts' low-calorie content may not fulfill hamsters' hydration needs.

Symptoms of Sprout Poisoning in Hamsters:

Keep an eye out for signs of sprout-related issues, such as diarrhea, lethargy, excessive gas, or reduced appetite. If any symptoms appear, discontinue feeding sprouts and consult your exotic vet promptly.

How Much Sprouts Can Hamsters Eat?

To maintain a balanced diet, feed hamsters 1-2 teaspoons of sprouts 2-3 times per week at most. Remove uneaten sprouts within 12 hours to ensure freshness.

For a well-rounded hamster diet, consider:

High-quality hamster pellets available at all times.

Unlimited timothy hay and chew toys.

Small daily portions of vegetables and fruits.

Occasional treats like hard-boiled egg whites.

Remember, sprouts should supplement, not replace, the main components of your hamster's diet.

Sprout Alternatives and Supplements: Explore other produce options for a diverse diet:

Carrot: Rich in vitamin A and beta-carotene.

Cucumber: A hydrating option with antioxidants.

Cabbage: Contains vitamins C and K.

Bell pepper: Packed with vitamin C.

Broccoli: Provides fiber, vitamins C and K.

Apple: High in vitamin C and fiber.

Consider reputable hamster food brands like Oxbow Essentials, Supreme Tiny Friends Farm, Vitakraft VitaNature, Brown's Tropical Carnival, and Mazuri Rat and Mouse Diet.

In conclusion, with proper care and moderation, hamsters can safely enjoy the nutritional benefits of sprouts as part of their diverse diet.

[priyanshukumari]

What are the highest Plant-Based Protein-Rich Foods?

A common concern about vegetarian and vegan diets is that they may lack sufficient protein. But vegans can get protein from various plant sources, though some may be better than others.

The vegan diet has been linked to several health benefits in terms of nutrients, weight loss, and a lower chance of various health problems. In fact, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein. 

However, certain plant foods contain significantly more plant protein than others, and research suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.

In addition, while well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not.

Poorly planned or highly processed vegan diets may increase your chance of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.

The following are 18 protein-rich foods that contain a high amount of protein per serving. That said, speak with your doctor to see if you can benefit from supplements and fortified foods to bridge any nutritional gaps that might arise.

Learn more about the food with rich in protein and high protein foods and vegetables.

1. Seitan

Seitan is a popular protein source for many vegetarians and vegans. Unlike many soy-based mock meats, it closely resembles the look and texture of meat when cooked.

Also known as wheat meat or wheat gluten, it contains about 25 grams (g) of protein per 3.5 ounces (oz) or 100 g, making it one of the richest plant protein sources available.

Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. However, because it’s made from gluten, the main protein in wheat, people with gluten-related disorders should avoid it.

2. Tofu, tempeh, and edamame

Tofu, tempeh, and edamame all contain iron, calcium, and 12–20 g of protein per 3.5 oz (100 g) serving.

All three originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs.

Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity.

On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.

3. Lentils

With 18 g of protein per cooked cup (198 g), lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup (198 g).

Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer.

In addition, lentils are rich in folate, manganese, iron, antioxidants, and other health-promoting plant compounds.

4. Beans

Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving. This also includes chickpeas.

Most types of beans contain about 15 g of protein per cooked cup (170 g). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds.

Moreover, research shows that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.

5. Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes.

Half an oz (16 g) of this complete source of plant protein provides 8 g of protein and 3 g of fiber. Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.

6. Spelt and teff

Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro.

Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, meaning that it’s naturally gluten-free.

Spelt and teff provide 10–11 g of protein per cooked cup (250 g), making them higher in protein than other ancient grains.

Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium.

7. Hemp seeds

Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant.

However, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis.

Although hemp seeds aren’t as well-known as other seeds, they contain 9 g of protein in each 3-tablespoon (tbs) or 30 g serving.

They also contain high levels of magnesium, iron, calcium, zinc, and selenium. What’s more, they’re a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health.

Interestingly, research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.

8. Green peas

Green peas contain nearly 9 g of protein per cooked cup (160 g), which is slightly more than a cup (237 milliliters (mL))  of dairy milk.

What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs.

Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins.

9. Spirulina

This blue-green algae is definitely a nutritional powerhouse. A 2 tbs (14 g) serving provides 8 g of complete protein, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs (60).

Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids.

According to some test-tube and animal research, phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties.

Furthermore, research links consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels.

Still, we need more human studies before we can draw conclusions on all of spirulina’s health claims.

10. Amaranth and quinoa

Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they don’t grow from grasses like other cereal grains do. For this reason, they’re technically considered pseudocereal.

Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours.

Amaranth and quinoa provide 8–9 g of protein per cooked cup (246 g and 185 g respectively) and are complete sources of protein, which is uncommon among grains and pseudocereals.

They are also good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.

11. Ezekiel bread and other breads made from sprouted grains

Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley, and spelt, as well as soybeans and lentils.

Two slices of Ezekiel bread contain approximately 8 g of protein, which is slightly more than most other types of bread.

Sprouting grains and legumes increases the number of healthy nutrients they contain and reduces their content of antinutrients, which are compounds that can affect your body’s absorption of certain vitamins and minerals.

In addition, studies show that sprouting increases their content of specific amino acids, such as lysine, which can help boost their overall protein quality.

12. Soy milk

Soy milk is made from soybeans and is usually fortified with vitamins and minerals. Not only does it contain 6 g of protein per cup (244 g), but it’s also an excellent source of calcium, vitamin D, and vitamin B12 (76).

However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is a good idea.

Additionally, some types may contain added sugar, so it’s best to opt for unsweetened varieties whenever possible.

13. Oats and oatmeal

Eating oats is an easy and delicious way to add protein to any diet.

Half a cup (40 g) of dry oats provides approximately 5 g of protein and 4 g of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.

Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat.

14. Wild rice

Unlike white rice, wild rice is not stripped of its bran. That’s great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals.

A cooked cup (164 g) provides nearly 7 g of protein, in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.

15. Chia seeds

Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. They contain 5 g of protein and 10 g of fiber per ounce (28 g)

.

These little seeds also contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

16. Nuts, nut butter, and other seeds

Nuts, seeds, and their derived products are great sources of protein.

One ounce (28 g) contains 5–7 g of protein, depending on the variety. For example, almonds contain 6 g.

Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds.

When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to eat them raw.

17. Protein-rich fruits and vegetables

Although all fruits and vegetables contain protein, some contain more than others.

Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4–5 g of protein per cooked cup.

Although technically a grain, sweet corn is another common food that contains about as much protein as these high protein vegetables.

Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, cherimoyas, mulberries, blackberries , nectarines, and bananas, which have about 2–4 g of protein per cup.

18. Mycoprotein

Mycoprotein is a non-animal-based protein derived from Fusarium venenatum, which is a type of fungus. It’s often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets.

Its nutritional value can range a bit depending on the specific product, but most contain 15–16 g of protein per 3.5 oz (100 g) serving, along with 5–8 g of fiber.

Although there are concerns about the safety of mycoprotein related to food allergies, research shows that adverse reactions are very rare.

However, keep in mind that some products made with mycoprotein may also contain egg whites, so be sure to check the label carefully if you’re following a vegan diet or avoiding eggs for other reasons, such as food allergies.

Frequently asked questions

What vegan foods are high in protein?

Seitan, tofu, beans, and lentils can provide protein in a vegan diet.

How can a vegan get 100g of protein a day?

In order to get 100g of daily protein, a person following a vegan diet typically needs to vary their plant protein sources and include multiple protein sources in one meal. These can include seitan, which contains 25 g of protein per 3.5 oz (100 g), tofu, beans, and lentils, as well as foods that provide a smaller amount of protein, such as whole grains, nutritional yeast, and nuts.

What is a good source of protein that isn’t meat?

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

Conclusion

Protein deficiencies among vegetarians and vegans are uncommon, especially for those following a healthy, well-planned diet.

Still, some people may be interested in increasing their plant protein intake for a variety of reasons.

This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet.

[vegi1]

Biotin Rich Foods for Vegetarian

Although some vitamins are better known and some are less discussed, all vitamins are necessary for our health. Therefore, it is better to enrich our diet by reading about lesser-known vitamins and their sources. One of these lesser known vitamins is biotin

What is biotin?

Biotin is one of the B vitamins that helps convert food into energy in the body. Other names are biotin, vitamin H and vitamin B7. Biotin is very important for the health and function of eyes, hair, skin and brain and is also effective in improving liver function.

Biotin is a water-soluble vitamin; That is, the body does not store it. As a result, to have a sufficient amount of this vitamin in the body, it should be consumed regularly.

Biotin deficiency is very rare and not enough studies have been done to determine a Recommended Daily Allowance (RDA) or Estimated Average Required Intake (EAR); Although the Daily Value (DV) of biotin is usually around 30 micrograms per day.

Foods rich in biotin (vitamin B7)

Although biotin is available as a supplement, most people can get all the biotin they need from food by eating a varied diet.

In the following, we introduce 12 main sources of biotin. At the end, the amount of biotin of animal and plant foods is set in a table.

1) Egg yolk

Eggs and bird eggs are rich in B vitamins, protein, iron and phosphorus, and egg yolk is a rich source of biotin. A whole boiled egg (equivalent to 50 grams) contains approximately 10 micrograms of biotin. This amount solves 33% of the daily need for biotin.

To reduce the risk of salmonella poisoning and improve biotin absorption, you should always cook eggs thoroughly. Consuming raw eggs prevents the absorption of biotin due to the presence of a protein called avidin in its white.

Eggs can be boiled or half-cooked and can be used in pastries such as waffles or muffins.

2) Legumes

Legumes such as peas, beans and lentils have large amounts of protein, fiber and micronutrients. Peanuts and soybeans are among the richest sources of biotin in legumes.

One ounce or 28 grams of roasted peanuts contains less than 5 micrograms of biotin. This amount is equal to 17% of the amount needed by the body in a day.

A study on the amount of biotin found in common Japanese foods found that 100 grams (about three-quarters of a cup) of whole soybeans contained 19.3 micrograms of biotin, or 64% of the daily recommended amount of biotin.

Legumes are usually boiled and used as a base to make salads and various dishes.

3) Kernels and oil seeds

Nuts and oilseeds are a good source of fiber, unsaturated fat, and protein. Most of these nuts and seeds also contain biotin; But the biotin content of each of them is different depending on their type.

A quarter cup or 20 grams of roasted sunflower seeds contains 2.6 micrograms of biotin and provides 10% of the daily biotin requirement, while a quarter cup or 30 grams of roasted almonds contains 1.5 micrograms of biotin or 5% of the recommended amount. body needs in one day.

Nuts and oilseeds can be consumed raw, in salads, with a variety of pastas and foods, along with nuts or with oilseed butter.

4) Liver

Some animal organs, especially the liver, have high amounts of biotin. This makes perfect biological sense; Because the largest amount of biotin is stored in the liver.

3 ounces or 75 grams of cooked calf's liver has approximately 31 micrograms of biotin and provides 103% of the daily requirement. Cooked chicken liver is even richer than calf liver and every 75 grams (3 ounces) of it has 138 micrograms of biotin (equal to 460% of the daily requirement of this vitamin in the human body), which is very high.

Liver can be fried with onions, made into hamburgers, or eaten with pasta.

5) Sweet potato

Sweet potatoes are rich in vitamins, minerals, fiber and carotenoid antioxidants. Sweet potatoes are also one of the foods rich in biotin.

Half a cup or 125 grams of cooked sweet potato contains 2.4 micrograms of biotin, which provides 8% of the daily requirement of the body.

Sweet potatoes can be boiled or microwaved to soften. It can also be peeled, baked and pureed or used to make homemade veggie burgers.

6) Mushrooms

Mushrooms are rich in nutrients and have many benefits. One of these benefits is the high amount of biotin. In fact, the high amount of biotin protects the fungi against parasites and invaders that are in nature.

120 grams of canned button mushrooms contain 2.6 micrograms of biotin, which provides approximately 10% of the body's daily requirement. One cup or 70 grams of fresh, chopped button mushrooms has 5.6 micrograms of biotin, which provides 19% of the body's daily requirement.

Canned mushrooms can be poured into noodles and various sauces or on homemade pizzas. Fresh mushrooms can also be baked, fried or added to salads.

7) Banana

Banana is one of the most popular fruits in the whole world. This fruit is rich in fiber, carbohydrates and micronutrients such as B vitamins, copper and potassium.

A small banana (equivalent to 105 grams) contains approximately 0.2 micrograms of biotin, which provides 1% of the body's daily need for this substance.

[boysareloose]

Vitamin Water for Hangover

If you have ever been drunk in your life, then you have probably also experienced a hangover. Whether a really bad one or just a mild one, a hangover is never pleasant and it comes with a number of extremely annoying symptoms which no person in the world wants to experience. For over-the-counter aches, our Plantwater can help when you endure headaches or nausea. However, avoid acetaminophen, which may cause liver harm when combined with alcohol. In addition, vitamin C plays a necessary position in maintaining our glutathione levels - nutrient water.

Vitamins Plant base water are the micronutrients that help our body with its numerous chemical processes which occur on a daily basis, from protein synthesis to neural connections and they are crucial to pretty much everything that happens in our body. For this reason, no matter which process you want to expedite or improve, there is a vitamin that can help you - vitamin water.

While the best way to handle hangovers is to not experience them in the first place, if you do have them, there are things you can do to feel better. For example, some people claim that you can take minerals and vitamins to help with hangovers. Vitamins and minerals are available in many supplements and in a number of beverages. Where to find vitamin B you can take different vitamin B 12 on their own or combined with other B vitamins.

According to some people, a good way to prevent hangovers is by consuming drinks with minerals and electrolytes before they start drinking alcohol or while they’re drinking it. In this view, drinks with vitamin help restore vitamins, minerals, and water to counteract the dehydrating effects of alcohol. For more information, please visit our site https://www.plantwater.com.au/

[thedisneychef]

Can I Omit Nutritional Yeast From A Recipe

Hi everyone! Today I'm going to talk about nutritional yeast and its potential impact on a recipe. Nutritional yeast has become an increasingly popular ingredient in vegan dishes, but it isn't always necessary for all recipes. Here, we'll discuss the role of nutritional yeast in cooking and explore whether or not you can omit this ingredient from your dish. Let's get started! Maybe You Also Like: - Can I Leave Flaxseed Out Of A Recipe - Can I Reduce Sugar In Cake Recipe - Can I Substitute Applesauce For Apple Juice In A Recipe What Is Nutritional Yeast? I'm sure you've heard of nutritional yeast, but do you know what it is? Nutritional yeast is a type of edible yeast that's often used as an ingredient in cooking. It has a cheesy flavor and can be found in flakes, granules, or powder form. The most common type is inactive yeast, which means it doesn't grow like active baker's and brewer's yeasts do. Nutritional yeast offers plenty of health benefits too! It contains all nine essential amino acids needed to make up proteins. Plus, it provides vitamins B-1, B-2, B-3 and B-6 which help with energy production and metabolism regulation. Additionally, some brands of nutritional yeast are fortified with vitamin B-12 for added health benefits. But perhaps the best part about this product is how versatile it can be when cooking; from vegan mac & cheese dishes to savory sauces – the options are endless! So next time you're looking for something special to add to your meal without sacrificing taste or nutrition - consider using nutritional yeast! Benefits Of Nutritional Yeast I'm sure many of us have heard about nutritional yeast, but not everyone knows the benefits it can bring to our cooking. It's a great way to add flavor and richness to your food without adding any extra fat or calories. Plus, you don't have to worry about consuming any animal products if you're vegan or vegetarian. Not only that, but it also adds some essential vitamins and minerals like B12 and folate which are often lacking in plant-based diets. Nutritional yeast is especially helpful for those who need to avoid eating yeast due to dietary restrictions or allergies. With nutritional yeast you get all the deliciousness of cheese without having to use dairy products - making it a perfect alternative for anyone looking for more ways to enjoy their meals while still following a strict diet plan. And since it comes in flakes, granules, or even as a powder form, there are lots of different recipes you can create with it! If you’re looking for an easy way to add depth and complexity of flavors into your dishes then using nutritional yeast could be just what you need. From sauces and dressings to savory snacks – this tasty ingredient is guaranteed to make your mealtime much more exciting! Disadvantages Of Nutritional Yeast While nutritional yeast has its benefits, there are also some disadvantages to consider. One of the main drawbacks is that it can be a potential allergen for those with sensitivities or allergies to molds and yeasts. Additionally, many people find the flavor profile of nutritional yeast off-putting because it tastes strongly of cheese and nuts, which not everyone enjoys. Lastly, nutritional yeast isn't always as easy to find in traditional grocery stores as other items might be. It's usually sold at specialty health food markets or online retailers, so you may have to go out of your way if you want to include it in a recipe. In short, while nutritional yeast does offer some noteworthy health benefits, it’s important to take into account any potential downsides before deciding whether or not to use it in one’s diet. Alternatives To Nutritional Yeast I love the nutty, cheesy flavor that nutritional yeast adds to dishes. It's a great way to make vegan dishes more flavorful and satisfying - but what if you don't have any on hand? Don't worry, there are plenty of non-dairy substitutes out there that will give your dish a similar taste without the need for nutritional yeast. One option is miso paste, which has a salty umami flavor that can be used in place of nutritional yeast. You can also try adding tahini or other nut butter for a creamy texture. If you're looking for something with less fat, consider using mashed tofu instead. For an even simpler substitution, just add some extra spices like garlic powder, onion powder, and paprika to punch up the flavor profile of your dish. Creating delicious vegan meals doesn’t have to be complicated! With these easy substitutions, it’s possible to create tasty yeast free dishes without sacrificing any flavor. So go ahead and experiment – you may find yourself pleasantly surprised at how yummy your creations turn out! Recipe Considerations When Omitting Nutritional Yeast I'm often asked if it's possible to omit nutritional yeast from a recipe. The answer is yes, but there are some considerations that need to be taken into account before doing so. Nutritional yeast has a cheesy flavor and is commonly used as a vegan substitute for cheese in many dishes. So when omitting this seasoning alternative, you’ll want to think of other ingredients that could provide similar flavors or textures. Depending on the dish, you may also need to adjust the amount of salt and other seasonings accordingly. For example, if you're making macaroni and cheese without nutritional yeast, adding miso paste can help give it an umami flavor while nut-based Parmesan alternatives such as walnut parmesan can offer a salty crunchy texture. Experimenting with different combinations of herbs, spices and nuts can help create interesting new flavors for your recipes. Frequently Asked Questions How Much Nutritional Yeast Should I Use In A Recipe? When it comes to using nutritional yeast in a recipe, the amount you use really depends on what flavor balance you're aiming for. If you'd like to omit the yeast altogether and still get that cheesy flavor without all the nutrition, there are some great substitutes out there. For instance, Parmesan cheese or nutritional supplements can be used to achieve nearly identical results. Keep in mind though, if you choose to go this route, make sure not to overcompensate with too much of an alternative ingredient! Is Nutritional Yeast Vegan? Yes, nutritional yeast is vegan! It's a great source of protein for those following a plant-based diet. Plus it adds flavor and health benefits to dishes like popcorn or pasta. You can find many substitutes if you don't have any on hand - think miso paste, tahini, and tomato paste. But none of them quite compare in terms of the unique nutty taste that nutritional yeast brings to recipes. So if you're looking for some extra oomph, definitely stick with the real deal! How Long Will Nutritional Yeast Last In My Pantry? Storing nutritional yeast properly can help it last for a long time. The best way to store it is in an airtight container, either glass or plastic, away from light and moisture. If done this way, your nutritional yeast should have a shelf life of up to 2 years! However, if you don't store it correctly, the shelf life might be reduced significantly. So make sure that when storing your nutritional yeast you keep these things in mind - an airtight container, out of the sun and away from any moisture. What Is The Difference Between Nutritional Yeast And Brewer's Yeast? Nutritional yeast and brewer's yeast are both forms of yeasts, but they can't be used interchangeably as substitutes in recipes. Nutritional yeast is a deactivated form of the Saccharomyces cerevisiae species that has been fortified with B-vitamins like niacin, riboflavin, thiamine, and folic acid. In contrast, brewer's yeast is known for its use in beer fermentation processes and isn't typically rich in vitamins or other nutrients. So if you're looking for an alternative to nutritional yeast for your recipe, be sure to look for something else that is fortified with the same type of essential nutrients. Does Nutritional Yeast Have A Strong Flavor? Nutritional yeast does have a strong flavor, but it is not overpowering. Its flavor intensity has been described as nutty and cheesy, making it a popular substitute for cheese in vegan dishes. It can be used to add a savory note to any dish that needs more depth of flavor. Yeast substitutes like miso paste or nutritional powder are other options if you want to omit nutritional yeast from your recipe altogether, although they will lack the same intense flavor profile. Conclusion Yes, it is possible to omit nutritional yeast from a recipe. However, depending on what you are making, doing so may change the flavor of your dish significantly and could affect its texture as well. Before omitting nutritional yeast from a recipe, make sure that you understand how much should be used in order to get the desired results. If you're still unsure, try using less than the recommended amount or find other ways to enhance the flavor of your food. As long as you know all the facts about nutritional yeast before you decide to leave it out of a recipe, there's no reason why you can't enjoy delicious vegan dishes without it! If you're looking for more delicious recipes to try, be sure to check out The Disney Chef's recipe categories! Whether you're in the mood for something sweet like a cake recipe, something savory like a chicken or pork recipe, or something fresh like a vegetable or seafood recipe, there's something for everyone. And if you're a meat-lover, don't forget to check out the beef recipes category for hearty and satisfying meals. With so many options to choose from, you're sure to find a new favorite recipe to add to your collection. Read the full article

[healthymug]

“Fueling the Plant-Based Lifestyle: Top 10 Vitamin B-12 Foods for Vegans and Vegetarians”

B12 vitamin Cobalamin, or vitamin B-12, is a water-soluble substance that works in conjunction with vitamins B9 and B6. It is one of the eight B vitamins necessary for the metabolism of amino acids and DNA synthesis. The main sources of vitamin B12 are animal products like meat, dairy, and eggs. Due to its complicated structure, it can only be produced industrially and is not found in plants.

Unexpectedly, the body may store this vitamin for up to four years before eliminating any extra through urine. Vitamin B12 absorption is aided by the intrinsic factor, a glycoprotein produced by the parietal cells of the stomach mucosa.

Long-term vitamin B12 deficiency can have serious negative effects on health. Every day, 2.4 mcg of vitamin B12 is recommended by doctors to support the body's normal operation. Over 47% of Indians, it has been found, are vitamin B12 deficient.

Let's examine the significance of vitamin B12 and how vegans and vegetarians might achieve the recommended daily intake.

Why Is Vitamin B12 Required by Our Body?

One of the most crucial and essential substances for the best preservation and operation of our bodies is vitamin B12. It carries out important duties like:

decreases the risk of dementia and brain atrophy by stopping the loss of neurons.

increases the oxygen flow inside the brain, which enhances cognitive function.

lowers the risk of depression by increasing serotonin production.

Megaloblastic anaemia, a disorder that results in substantial discomfort and weakness, is prevented by vitamin B12.

Lower homocysteine levels have been linked to a lower risk of developing cardiovascular disease and mental disorders like Alzheimer's, Parkinson's, and dementia. Vitamin B12 decreases homocysteine levels.

Consuming vitamin B12 has been linked to improved bone density and osteoporosis prevention.

helps in the synthesis of DNA and the production of red blood cells.

Increased vitamin B12 intake has been linked to a lower risk of macular degeneration, an eye condition that impairs central vision.

Read More: “Fueling the Plant-Based Lifestyle: Top 10 Vitamin B-12 Foods for Vegans and Vegetarians”

[bio-cell-guide]

Why Liquid BioCell Sport is the Most Delicious Way to Improve Your Athletic Performance

Are you tired of choking down bland supplements and protein shakes to improve your athletic performance? Look no further than Liquid BioCell Sport! Not only is it delicious, but it also offers a unique blend of ingredients that can help enhance your energy, endurance, and recovery. Keep reading to learn more about how Liquid BioCell can take your workouts to the next level while satisfying your taste buds.

Liquid BioCell Sport is a high-performance liquid supplement that uses an innovative blend of ingredients to help you reach your goals. This delicious beverage is perfect for athletes who want to improve their performance without having to choke down bland supplements or protein shakes. Liquid BioCell Sport contains caffeine, B-12, and other vitamins and minerals to help you stay energized and focused during your workouts. Additionally, the drink has been enhanced with L-theanine to help reduce anxiety and stress while you're working out. Whether you're looking for a quick energy boost or a complete meal replacement, Liquid BioCell Sport has you covered. So why not give it a try today? You won't regret it!

What is Liquid BioCell Sport?

Liquid BioCell Sport is a delicious, all-natural supplement that has been shown to improve athletic performance. It contains key ingredients that have been shown to help improve overall energy levels and endurance, as well as Improve cardiovascular health. Liquid BioCell Sport is also gluten-free and Kosher, making it a great choice for those with dietary restrictions.

How does Liquid BioCell Sport improve athletic performance?

Liquid BioCell Sport is the most delicious way to improve your athletic performance. When you drink Liquid BioCell Sport, it helps your body to break down food more effectively, which in turn results in better athletic performance. Liquid BioCell Sport also has anti-inflammatory properties, which can help reduce the risk of injury.

Liquid BioCell Sport is a liquid supplement that helps improve athletic performance. It has several different properties that can help improve athletic performance, including anti-inflammatory properties.

What are the benefits of Liquid BioCell Sport?

Liquid BioCell Sport is a delicious way to improve your athletic performance. It contains all-natural ingredients and is vegan, gluten-free, and soy-free. Liquid BioCell Sport contains 20 grams of premium plant-based protein per serving and 5 grams of glutamine. It also has 23 vitamins and minerals, including 10 grams of omega-3 fatty acids.

Liquid BioCell Sport provides many beneficial nutrients that support optimal athletic performance. These include 20 grams of premium plant-based protein, which helps to build muscle mass and reducefatigue during exercise; 5 grams of glutamine, which helps to increase energy levels; 23 vitamins and minerals, including 10 grams of omega-3 fatty acids; and a host of other essential nutrients.

Conclusion

Liquid BioCell Skin is the most delicious way to improve your athletic performance. It not only tastes great, but it also provides the nutrients your body needs to fuel intense workouts and maximize results.

[pumpernickelstore]

Get These 7 Vitamins Daily That Work For You

Vitamins are essential nutrients that your body needs to function properly. They play a vital role in maintaining good health and preventing diseases. some vitamins may be difficult to obtain from food alone. you can buy these vitamins from any nearby vitamins store. Here are seven essential vitamins that you should aim to include in your diet daily.

Vitamin A Vitamin A is essential for maintaining healthy vision, immune function, and skin health. It can be found in animal products such as liver, fish, and dairy. It is also available in plant-based sources such as carrots, sweet potatoes, and leafy greens.

Vitamin C Vitamin C is essential for immune function, wound healing, and collagen production. It is found in citrus fruits, strawberries, kiwi, and many vegetables, including peppers, broccoli, and Brussels sprouts.

Vitamin D Vitamin D is essential for bone health, immune function, and calcium absorption. It is produced by your body when your skin is exposed to sunlight. It is also found in fatty fish, egg yolks, and fortified foods such as milk and cereal.

Vitamin E Vitamin E is a powerful antioxidant that helps protect your cells from damage. It is found in nuts, seeds, and vegetable oils such as sunflower, safflower, and wheat germ oil.

Vitamin K Vitamin K is essential for blood clotting and bone health. It is found in leafy greens such as spinach, kale, and collard greens, as well as in broccoli and Brussels sprouts.

Vitamin B-12 Vitamin B-12 is essential for nerve function, red blood cell production, and DNA synthesis. It is found almost exclusively in animal products such as meat, poultry, fish, and dairy.

Folate (Folic Acid) Folate is essential for DNA synthesis, red blood cell production, and fetal development during pregnancy. It is found in leafy greens, citrus fruits, beans, and fortified grains.

In conclusion, getting these seven essential vitamins daily can help you maintain good health and prevent chronic diseases. While a balanced diet can provide most of the vitamins and minerals you need, you may need to take supplements if you are unable to get enough of these vitamins through food alone. Consult with your doctor or a registered dietitian to determine the best vitamin and supplement regimen for you.

[itzabouthealth]

Health Benefits Of Eating Avocado

1. Stops the Growth of Cancer Cells

There are numerous studies promoting avocados as meals that combat cancer. For instance, the outcomes of an in vitro study that indicated the phytochemicals in avocados are so potent that they could aid in the destruction of oral cancer cells were published in the Journal of Nutrition and Cancer.

In an effort to determine the precise mechanism underlying this phenomenon, researchers from Ohio State University developed this theory further. According to a preliminary study released in 2011, the precise phytonutrient mix present in each avocado may be the basis for its anticancer properties.

According to research, phytochemicals taken from avocados aid in cell cycle arrest, growth inhibition, and apoptosis promotion in precancerous and cancer cell lines. Additionally, studies show that the phytochemicals in avocados that are extracted using 50% methanol promote the growth of human lymphocyte cells and inhibit chromosomal alterations.

2. Beneficial For Gut Health

With 14 grammes in each, avocados are rich in fibre. That amounts to over half of the daily requirement for this important nutrient. Getting adequate fibre in your diet is essential for digestive system health because it promotes the growth of good bacteria.

According to a study, participants who ate avocados every day for 12 weeks had more bacterial diversity and lower faecal bile acid contents than a control group. Increased bile acid levels frequently cause intestinal inflammation and are linked to the development of bacteria that are linked to negative health outcomes including colon cancer.

It’s important to note that all fiber-rich meals, such as fruits, vegetables, nuts, and seeds, support a healthy digestive system.

3. They Are Rich In Folate

According to the USDA, the fatty fruit contains 81 micrograms (0.0000028 ounces) of folate per 100 grammes (3.5 ounces) of avocado.

The B vitamin folate is crucial for healthy pregnancies and normal brain function.

The Office of Dietary Supplements at the National Institutes of Health advises women of reproductive age to consume 400 micrograms (0.000014 ounces) of folate daily. The government advises pregnant women to boost their daily dose to 600 micrograms (0.000021 ounces).

According to the CDC, folate can aid in preventing birth defects in the first few weeks of pregnancy, particularly those that impair the baby’s brain and spine. In the US, unexpected pregnancies account for almost half of all births.

4. Avocados Help Maintain a Healthy Body Weight

It is untrue to assume that eating fat causes you gain weight. In actuality, consuming healthy fats is a shrewd weight loss tactic.

For instance, plant-based fats like avocado boost satiety while also fighting inflammation and offering antioxidants, all of which are associated with healthy weight management. According to some data, people who regularly eat avocados maintain healthy weights even when they consume an equivalent amount of calories. 4

A 2021 Journal of Nutrition study examined the effects of avocado eating, particularly on belly fat. For a total of 12 weeks, 105 overweight or obese people were given either a meal with one avocado or a meal without avocado, both of which contained roughly the same number of calories and other ingredients.

5. Avacados Improve Heart Health

By regulating blood lipid levels, avocados — and especially avocado oil — promote heart health. According to its chemical make-up, avocado fat is roughly 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fatty acids.

Monounsaturated fats (MUFAs), in particular, have been shown to inhibit plaque development in the arteries more effectively than do diets strong in insulin-raising carbs. Along with the fat, fibre, and beta-sitosterol components found in avocados, magnesium and potassium also lower blood pressure and cholesterol levels.

A growing amount of clinical research is examining why consuming good fats is so crucial for preserving heart health.