#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.

[downtoearthmarkets]

Make room for mushrooms this week as National Mushroom Day is observed every year on October 15th! Fall is the perfect time to celebrate the fascinating world of fruiting fungi, as the damper, cooler conditions usher in prime time for a host of these deliciously tasty morsels.

Mushrooms can provide a wonderful substitute for meat and seafood in many recipes, including your Thanksgiving and holiday spreads. We carry fresh mushrooms in all our farmers market locations, where you can find them being sold by our dedicated mushroom vendors and at some of our diversified farmstalls.

We recently chatted with Ted Hall from Mushrooms.NYC to learn more about their grow spaces in the southern Catskills and the range of edible mushrooms they produce year-round.

How did Mushrooms.NYC get started?

I have a background in climate policy studies with Columbia University Earth Institute, while my wife Anne was a chef. We are passionate about food security and access, regenerative farming and nutrition health and education. In 2017, we were expecting our second child and had started an urban farm in Far Rockaway. We found out about a mushroom farm in New York City that was looking for soil and needed help turning around its operations to stay afloat.

Anne expressed interest in taking over the reins of this farm and working with restaurants to supply them with locally grown, gourmet fresh mushrooms, while I managed the on-the-ground aspects. We took a leap of faith and, along with another friend, we were able to turn around the operation from losing money to becoming economically viable. According to Cornell Cooperative Extension's Urban Agriculture and Small Farms program we were the first and only mushroom farm in all five boroughs as of 2019!

Unfortunately, we had to demolish our New York City grow space during the lockdown of the Covid-19 pandemic. We moved our operations to Ellenville, NY where we currently employ a team of nine people. Mushrooms.NYC is part of a Baha'i "Storehouse Cooperative” so we continue to share our profits and vital resources with everyone in Manhattan who we’ve worked with before.

What type of mushrooms do you cultivate year-round?

We have one small, highly controlled indoor grow space and another larger space that’s less regulated like a ventilated greenhouse using natural sunlight and heat to keep things from freezing in the winter.

Both areas are set up to be as passive as possible and use the least amount of energy while working with the existing weather patterns. These spaces allow us to consistently produce mushrooms year-round using a hands-on approach that is a lot less automated and energy intensive than other mushroom growing operations. Winter is always a bit trickier though as we have to use heat when conditions get really cold.

We organically cultivate many kinds of mushrooms that are packed with essential vitamins, compounds and minerals that support healthy individuals. All our mushrooms provide Vitamin B-12 when they are slow-cooked:

Shiitake: Shiitake mushrooms feature all nine amino acids which make them a full and complete protein and a great substitute for animal-derived protein.

Oyster (Blue/Silver, Brown, Gold, Pink, White): These common culinary mushrooms are prized for their delicate texture and mild, savory flavor. Oyster mushrooms also provide a full protein.

King Oyster/Trumpet

Lion’s Mane: These beautiful mushrooms look like waterfalls or icicles. When blanched in salted water, lion's mane mushrooms take on the flavor and texture of succulent shellfish such as crab or lobster, so make a great plant-based substitution.

White Coral: A relative of lion’s mane that’s more textured. It’s harder to cultivate so we don’t always have it.

Pioppino: An Italian species that’s also known as Black Poplar Mushroom or Velvet Pioppini. These mushrooms are very flavorful, almost like a taller, slender shiitake. Their flavor spreads on everything to just cover a dish.

Black Pearl: A species that lies somewhere in-between a King Oyster/Trumpet or a Blue Oyster.

Hen of the Woods: This species also provides a full protein but it’s very tricky to cultivate. But we just had our first successful cultivation using spores sourced from growers in Pennsylvania!

For our indoor cultivation, we use a growing medium made up of milled hard woods and certified organic grain that is the by-product of other operations. We were using propane to pasteurize our medium, but, in our ongoing quest to become more sustainable, we have switched to electric-generated steam. We would ideally like to convert the process to using solar or biogas, or even methane if we can do it in a well-ventilated area.

We also have outdoor cultivated growth in a forested area just under an acre in size that mimics a natural environment, which means we must watch for pest activity. These mushrooms are grown in substrate that’s free of contamination from other spores, so we know exactly what species we’re harvesting. The mushrooms are watered entirely by natural precipitation and are loaded with Vitamin D thanks to their exposure to natural sunlight.

We grow Gold and Silver Oyster, Lion’s Mane, Pioppino, Shiitake and sometime White Coral in this outdoor space. We can even produce a small amount of blue oyster and shiitake outside towards the end of winter as long as there is a little bit of snow melting during the daytime. These winter mushrooms are insanely tasty!

However, late spring and late summer-early fall are the sweet spots for mushroom growing, both indoors and outdoors. There is a big explosion of forage during these periods and our operations line up much better with the climate at that point.

What types of mushrooms do you forage for?

We’ve always foraged for wild mushrooms, but up until recently we were just doing it recreationally. Two years ago, we were able to obtain a license to forage nationally, which is not easy to come by as most folks only have a state foraging license.

Foraging has become more challenging these days as there are now commercial entities that are over-harvesting wild mushrooms and shipping them in from the west coast. There’s a lot of pressure to over-harvest mushrooms for profit. Some recreational foragers are also harvesting so much that it’s destroying the ecological integrity of the mushrooms' ecosystems.

Mushrooms.NYC is committed to harvesting our wild forage in a way that’s sustainable and sensitive to the ecosystem surrounding our farm. We are a mission-driven cooperative so are not trying to sell as many mushrooms as possible. The way we forage is a lot more labor intensive and less extractive, so the quality of our harvest is higher and relatively more expensive.

In addition to the pressures of over-harvesting, wild mushrooms are also sensitive to climate change. Mushrooms need snow as part of their lifecycle. Because of temperature change here in the Catskills, the winter-round snowpack is receding and has retreated to higher and higher elevations. A lot of well-known patches that had been there for generations are not producing edible mushrooms anymore. We are seeing a lot of erosion in our intact forests which is an indication that their mycological foundations are starting to give out. This means we are having to venture higher up each year to find our wild mushrooms.

We haven’t had much luck with Morels. We were able to find a small number last year, but it wasn’t enough to bring to the farmers market. However, we do collect and sell several types of locally foraged wild mushrooms including:

Black Trumpet

Chaga

Chanterelles

Chicken of the Woods

Coral

Hen of the Woods

Honey

Lobster

Reishi

Turkey Tail (we forage for several medicinal varieties)

Regional varieties like Bolete that are super tasty!

Thank you, Ted, for sharing these fascinating and fun fungi insights. In addition to their variety of fresh, gourmet mushrooms, and as part of their mission to spread access to fresh, nutritious food, Mushrooms.NYC also sells ready to fruit “grow blocks”. These kits are as easy as growing basil and will fruit for a couple of years so you can grow your very own culinary mushrooms at home.

[babiesbasic]

Common Nutritional Deficiencies in Babies and How to Prevent Them

Introduction

Ensuring your baby receives adequate nutrition is essential for their growth, brain development, and overall health. While breast milk or formula provides most of the nutrients babies need during their first year, deficiencies can still occur, especially as they transition to solids.

In this guide, we’ll explore the most common nutritional deficiencies in babies, their symptoms, and practical tips for prevention.

1. Why Nutritional Deficiencies Occur in Babies

Nutritional deficiencies can arise due to:

Rapid Growth: Babies have high nutrient needs to support their development.

Limited Diets: Early solid foods may lack certain essential nutrients.

Feeding Challenges: Picky eating, food allergies, or medical conditions can affect intake.

Tip: A well-balanced diet with a variety of food groups helps reduce the risk of deficiencies.

2. Common Nutritional Deficiencies in Babies

a) Iron Deficiency

Iron is vital for making hemoglobin, the protein in red blood cells that carries oxygen.

Symptoms:

Fatigue or weakness

Pale skin

Slow weight gain

Prevention:

Introduce iron-rich foods like fortified cereals, pureed meats, lentils, and spinach around 6 months.

Pair non-heme iron (from plants) with vitamin C to boost absorption.

b) Vitamin D Deficiency

Vitamin D supports bone health and calcium absorption.

Symptoms:

Delayed growth

Weak or brittle bones

Increased risk of infections

Prevention:

Ensure adequate sunlight exposure (15–30 minutes daily).

Offer vitamin D-fortified foods or supplements as recommended by your pediatrician.

c) Calcium Deficiency

Calcium is essential for strong bones, teeth, and muscle function.

Symptoms:

Poor growth

Irritability

Delayed tooth eruption

Prevention:

Include yogurt, cheese, tofu, and broccoli in your baby’s diet.

Breast milk or formula remains the primary calcium source until 12 months.

d) Omega-3 Fatty Acids Deficiency

Omega-3s support brain development and vision.

Symptoms:

Dry skin

Learning or developmental delays

Prevention:

Serve fatty fish like salmon or sardines (in age-appropriate portions).

Include chia seeds or flaxseed oil for plant-based alternatives.

e) Zinc Deficiency

Zinc plays a role in immune function and cell repair.

Symptoms:

Poor appetite

Frequent infections

Delayed wound healing

Prevention:

Offer foods like lean meats, beans, eggs, and fortified cereals.

3. How to Prevent Nutritional Deficiencies in Babies

a) Breast Milk or Formula

Continue breastfeeding or offering formula as the main source of nutrition until 12 months, as it provides essential vitamins and minerals.

b) Introduce Nutrient-Dense Foods

Iron: Pureed meats, lentils, fortified cereals

Calcium: Dairy, leafy greens, tofu

Vitamin D: Fortified cereals, fish, and sunlight exposure

Zinc: Eggs, beans, and chicken

c) Provide a Variety of Textures and Flavors

Offering a range of textures and flavors encourages your baby to try new foods and ensures a more balanced diet.

d) Consult Your Pediatrician

Regular checkups help monitor your baby’s growth and identify any signs of deficiencies.

Tip: Your pediatrician may recommend supplements if needed, such as vitamin D drops or iron supplements.

4. Foods to Include for Key Nutrients

NutrientFood SourcesIronBeef, chicken, spinach, lentilsCalciumYogurt, cheese, broccoli, fortified cerealsVitamin DSalmon, egg yolks, fortified foodsOmega-3sFatty fish, chia seeds, flaxseed oilZincEggs, beans, whole grains

Tip: Serve these foods in manageable portions and textures suitable for your baby’s age.

5. Signs of a Balanced Diet

A baby receiving adequate nutrition will typically:

Grow steadily according to their growth chart.

Have a healthy appetite and energy levels.

Meet developmental milestones.

Tip: Track your baby’s meals to ensure they’re getting a variety of nutrients daily.

6. Common Questions About Nutritional Deficiencies

Q: How do I know if my baby is deficient in a nutrient?

Symptoms like slow growth, irritability, or frequent illnesses may indicate a deficiency. Consult your pediatrician for a proper evaluation.

Q: Are supplements necessary for babies?

Most babies get what they need from breast milk, formula, and solids. However, your pediatrician may recommend supplements for specific needs, such as vitamin D or iron.

Q: Can picky eating lead to deficiencies?

Yes, if your baby consistently avoids certain food groups. Offer a variety of foods and consult a pediatrician if the issue persists.

7. Why Choose Babies Basic for Mealtime Tools?

At Babies Basic, we offer feeding tools that make serving nutrient-rich meals easier:

Suction Plates and Bowls: Perfect for organizing balanced meals.

Soft Silicone Spoons: Gentle for introducing new foods.

Silicone Bibs with Food Catchers: Minimize mess while exploring nutrient-packed foods.

Conclusion

Nutritional deficiencies in babies can be prevented with a balanced diet, nutrient-dense foods, and regular pediatric checkups. By introducing a variety of flavors and textures and ensuring adequate intake of essential vitamins and minerals, you can support your baby’s healthy growth and development.

Ready to simplify mealtime? Explore our range of baby-safe feeding essentials at Babies Basic and give your baby the nutrition they need to thrive!

[skinii-meal-planning]

Skinii: Revolutionizing Meal Planning with Patent-Pending Food Substitution Technology

The demand for smart and adaptive meal planning tools has surged as health-conscious individuals seek convenient and personalized solutions to meet their dietary needs. Skinii.com emerges as a pioneer in this space, offering a patent-pending food substitution generator that seamlessly customizes meals to align with diverse preferences, allergies, and nutritional goals. By integrating flexibility with science-backed innovation, Skinii redefines how people approach healthy eating.

The Comprehensive Skinii Ecosystem

Skinii.com’s strength lies not only in its cutting-edge food substitution technology but also in its full suite of wellness tools, which cater to every aspect of a healthy lifestyle:

Patent-Pending Food Substitution Generator: Skinii’s proprietary system makes it easy to adapt recipes to individual needs without compromising taste or nutrition. Whether dealing with dietary restrictions or personal preferences, this generator ensures smooth and effective ingredient swaps.

Calorie Counting App: An intuitive tracking tool to help users maintain control of their nutrition.

Workout Videos and Milestone Tracking: Personalized fitness plans designed to keep users motivated and on target.

Support Community: A platform for advice, encouragement, and sharing success stories.

Curated Recipes and Nutrition Guides: Expertly designed to complement Skinii’s line of health foods, such as Skinii Sweetener and Skinii Spices, which enhance both flavor and health benefits.

Supplement Line: From essential vitamins like B-12 and biotin to advanced offerings like rosehip hair oil and GLP-1 prescription medications for weight management, Skinii supports total wellness.

These features reflect the expertise of Skinii’s founder, a Harvard Medical School-certified professional in sustainable nutrition planning and a visionary in health and wellness technology.

Exploring Other Meal Planning Platforms

Though Skinii leads the way, other companies also provide meal planning services tailored to diverse needs. Here are four noteworthy alternatives:

Forks Over Knives

Specializes in plant-based meal planning with an extensive recipe collection.

Lacks real-time food substitution technology.

Freshbit

Combines meal planning with fitness tracking but does not offer advanced substitution tools.

Meal Planner Pro

Offers meal organization features but falls short in intuitive ingredient customization.

Lifesum

Provides calorie tracking and recipe guidance but lacks the holistic wellness integration Skinii delivers.

Why Skinii Leads the Industry

Revolutionary Technology: Skinii’s patent-pending food substitution generator allows users to customize meals effortlessly while retaining nutritional integrity.

Holistic Approach: Skinii delivers a unified wellness experience by combining nutrition, fitness, and community in one platform.

Expert Leadership: With a founder certified by Harvard Medical School, Skinii’s offerings are rooted in scientific expertise and innovation.

Comprehensive Offerings: From tracking tools to supplements and support networks, Skinii provides everything needed to maintain a healthy lifestyle.

Skinii.com is transforming the meal planning landscape with its innovative food substitution technology and robust ecosystem of wellness tools. It empowers users to achieve their health goals with precision and ease, ensuring that healthy living is sustainable and accessible.

Discover the next evolution in meal planning at Skinii.com. Experience how innovation can redefine your path to better health and wellness.

[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”