#pumpkin nutrients and vitamins

[blueeyedbblondie]

Losing more hair than weight?

Well me too but this is supposed to help

(nutrients and where to find them)

Iron:

beef

pork

fish and seafood

legumes

green vegetables

nuts

dried fruit

Zinc:

Nuts

legumes

grain products

fish and seafood

pork

liver

beef

lentils

peanuts and walnuts

Iodine:

seafood

seaweed

dairy products

chicken

eggs

banana

Protein:

Beef

chicken

fish

eggs

low-fat quark

low-fat yogurt

milk

seeds

soybeans

peanut butter

nuts

oatmeal

tofu

Vitamins:

A

Carrots

sweet potatoes

pumpkin

red peppers

kale

spinach

lamb's lettuce

honeydew melon

apricots

mango

B

meat

fish

eggs

milk

D

fatty fish (including herring, mackerel, salmon)

H

Liver

egg yolk

oats

wheat germ

nuts

mushrooms

soybeans

tomatoes

spinach

potatoes

fish

grains

I know that not everything is the lowest in cal but ✨️the more you know✨️, pick what you are comfortable with💗

[prettieinpink]

Question about Cycle Syncing. Do you know where i can find, like a masterlist of food that fits into the steps of the cycle? I always see the same food but how abt the rest? Would be nice to know for example for meal building.

MASTERLIST: NUTRITION CYCLE SYNCING

This post is a masterlist of everything that is recommended you eat while cycle syncing. if you don’t know what that is, read this beginner guide.

This post is a researched post, because I actually couldn’t find a proper masterlist. So, I researched what kinds of nutrients you need during your 4 phases, but I am NO DOCTOR. Just a little disclaimer!

MENSTRUAL/FOLLICULAR PHASE - high iron, vitamin C foods

VEGETABLES

Spinach

Silver beet

Broccoli

String beans

Peas

Sweet potatoes

Beet greens

Dandelion greens

Collards

Chard

Chilli peppers

Sweet yellow peppers

Parsley

Brussel sprouts

FRUITS

Oranges

Guavas

Black currants

Cantaloupe

Kiwis

Lemons

Lychees

Papayas

Strawberries

Oranges

Watermelon

Figs

Prunes

PROTEINS

Beef

Lamb

Liverwurst

Pork

Veal

Dried beef

Eggs

Shrimp

Clams

Tuna

Sardines

CARBS/OTHER

Whole wheat bread

Enriched pasta

Rye bread

Enriched rice

Tofu

Beans

Lentils

OVULATORY PHASE – complex carbs, lean proteins, anti-inflammatory, vitamin B6, folate/choline

VEGETABLES

Carrots

Spinach

Sweet potato

Red potato

Green peas

Chickpeas

Butternut squash

Asparagus

Turnip greens

Romaine lettuce

Beets

Sweet corn

Mushrooms

Pumpkin

Parsnip

Cauliflower

FRUITS

Bananas

Avocado

Mango

Blueberries

Apple

Peaches

Tangerine

Pink grapefruit

lemons

PROTEINS

Egg whites

Strained yoghurt

Skinless white meat poultry

Plain greek yoghurt

Low fat cottage cheese

Tofu

Lean beef

Powdered peanut butter

Beef liver

Pork loin

Bison

Organ meat

CARBS/OTHER

Lentils

Kidney beans

Green peas

Walnuts

Flaxseeds

Cashews

Almonds

Pistachios

LUTEAL PHASE – High fibre, vitamin B12, magnesium

VEGETABLES

Spinach

Swiss chard

Collard greens

Green peas

Sweet corn

Cabbage

Arugula

Bok choy

Celery

Lettuce

FRUITS

Pears

Strawberries

Avocado

Apples

Raspberries

Blackberries

Blueberries

Bananas

PROTEINS

Animal liver

Animal kidney

Clams

Swiss cheese

Turkey

Crabs

Ham

CARBS/OTHER

Oats

Popcorn

Almonds

Fresh coconut

Sunflower seeds

Dark chocolate

Wheat

barley

[adviceformefromme]

💖 NUTRITION & WELLBEING EDITION - 10 WEEKS UNTIL 2025 - GLOW UP SERIES [WEEK 10] - 💖

So we’re 10 weeks till 2025, the new year is fast approaching, your energy levels are in the gutter and despite mentally wanting to change your life there’s just something keeping you stuck. You wake up and it’s the same story different day, tired, hungry, moody as hell.

While you might mentally want to change your life, your body needs to be on board and to do that it’s gona need the right foods, drinks and nutrients to have you functioning at your optimal level. Taking drastic action when it comes to changing your diet is how you’re going to see drastic results in your energy levels, productivity and overall wellbeing… 

The foundations: 

🛌 SLEEP: All those late night movies before bed, Netflix and chill, love-is-blind binging needs to stop immediately. You need a set bed time and you need to be consistent. Waking up and going to sleep at the exact same time every single day. I recommend 10pm - 6am or somewhere around there. 

🥱 Sleep with your mouth closed. Use mouth strips from amazon if you dribble, snore, or struggle to sleep properly - breathing through your mouth is most likely the culprit. It’s not natural and disturbs natures rhythm which is breathing through your nose. Mouth strips have been a game changer for me, and highly recommended. 

🚫 No screen before bed. This is obvious but those doom scrolling morning and nights are over. Switch it off, read a book, pray, meditate, do what you need to. This is about resting your body before bed so you can sleep well and function at your best the next day. 

Sleep supplements: Magnesium oil spray or tablets before bed 

🍴 FOODS & DRINKS: 2 litres water MINIMUM per day. Absolutely no alcohol for the next 10 weeks. Strict diet of vegetables, fruits, protein and healthy fats, high quality meats and fish. More herbs into your food. Seeds, whole grains such as Chia, Flaxseed, Pumpkin seed, Bulgar wheat. More pre-and-probiotics. Sprouted veggies. Snack on nuts. No sweets, no cakes, no carbs. No bread, no pasta, no rice, no gluten. No nothing that is not a whole food, or from the earth. You are your own doctor when it comes to food, so you will know what is best for you. Above is the closest diet to nature and has changed my life. Eating vegetables in season. Removing western foods, removing vegetable oil, only drinking structured water, herb teas, and freshly pressed veg juices. Changing your diet might mean you stop eating out, you cut the takeouts, you spend your evenings researching meal preps for Keto, or healthy diet. Your life will completely change when you start feeding your body ALIVE foods, instead of nutrient deficient, processed food that keeps you craving more. Yes you are going against the grain. You will be the minority, but what are the alternatives? Stay binging? Stay eating crap? Stay feeling crap? 

Supplements: 

Chronium, Berberine for support with blood sugar 

D3 + K2, B12, Vitamin C 1000mg, Turmeric, Probiotics, 

DIM, Milk Thistle, Selenium, Iodine Drops, Omega 3, Mega GLA for women’s health.

Other: 

Get full blood panel done to see any deficiencies 

Invest in a continuous glucose monitor from Amazon - see how your body is responding to foods you are eating in real time. 

🏃🏽‍♀️EXERCISE: There is no way around this. You need to do some fucking exercise. Even if you start with 10k steps per day. Just do it. Once you’ve switched up your diet you absolutely WILL have more energy. Join a gym, set the intention, put reminders on your phone affirming you ARE someone whoo does exercise and works out. Leave your gym clothes out before bed. Set yourself up to win. Find a friend or someone to work out with. Look on YouTube for a workout if the gym is not possible. Just try your best. This is a mind over matter. ~You got this. 

🧘🏽‍♀️ Finally…STRESS FREE LIVING…

You can eat all the healthy foods, do your 10k steps but if you are involved in a stressful life, those stress hormones are going to come and f**k shit up. You have to remove stress where possible. This is the NUMBER one health destroyer. Stress literally makes is ill. It depletes your energy, exhausts you, and keeps you in survival - not much different to the animals living in the wild. Your life can be so stress free once you realise you are actually in control of a lot more than you realise. Blocking HIM. Saying no to hanging out with HER. Hanging up the phone. Removing yourself from the drama. Quitting your job. Changing your course. Deleting social media. Switching off the news permanently. Distancing yourself. There is SO much you can do to remove stress. But it’s completely on you. You have to take control if you are serious about changing your life. 

That’s all for this week! Next week more advice on your pre-2025 glow-up.

[vitalnourish]

What are quality foods to obtain key nutrients?

Different nutrients are essential to the body to perform different functions (which will be covered in the next blog). Hence, it is important that we eat a varied, nutrient dense diet full of whole foods.

A few nutrients that are needed include;

Iron, which is found in liver and red meat.

Calcium, which is found in dairy products (such as milk, yogurt, and cheese) and spinach.

Vitamin A, which is found in kale and pumpkin.

Potassium, which is found in bananas and mushrooms.

Vitamin C, which is found in strawberries and peppers.

Folate, which is found in edamame and lentils.

Magnesium, which is found in pumpkin seeds and almonds.

[glowup-princess]

ʜᴏᴡ ᴛᴏ ᴏᴠᴇʀᴄᴏᴍᴇ ᴇxᴀᴍ ꜱᴇᴀꜱᴏɴ

Everyone knows it’s finals season, and we have much to do. Here are some tricks that are helping me in my first year at college.

Your time is gold

As soon as you get the exam material try to organize the information about a topic, and, from there, you organize the study schedule. 

Make sure to let time to rest, you can use the Pomodoro technique, where you work a full study time and rest the time you consider necessary according to the time you spend studying. (For example, I study for 40 minutes straight and the rest can go from 5 minutes to 10, depending on how tired I am). Remember, that in that rest you should move from the place you are studying to do something else, like going for water, eating some snacks… But don’t use your phone, this will make you lose your focus mode and you will lose time trying to focus again. 

Also, try to make your study mixed, do some study blocks with a subject, and change to others in the next blocks. (ex: 2 blocks with subject 1 and 2 blocks with subject 2)

Discipline is suffering now but not suffering tomorrow

Usually, the motivation is not enough to make you start working, so, you have to be more disciplined to put doing stuff no matter what. 

Remember: discipline is the most pure act of self-love you can do. 

Also, you can get some motivation, or even the study mood going to Pinterest and looking for “Study motivation”.

The food is going to be your best ally

It’s well known that good food is the basis for becoming healthier, especially during exam season. I’ll give you a list of the best food you can eat to improve your productivity: 

Snacks: 

Nuts and seeds → Almonds, walnuts, pumpkin seeds, and sunflower seeds are rich in healthy fats, protein, and omega-3 fatty acids.

Dark chocolate → Contains antioxidants and a small amount of caffeine to improve focus and mood.

Berries → Blueberries, strawberries, and blackberries are loaded with antioxidants and vitamins to support brain function.

Greek yogurt → High in protein and contains probiotics to support gut and brain health.

Popcorn → A healthy whole-grain snack that provides energy and keeps you full longer (opt for lightly salted or air-popped).

Main Meals: 

Oily fish → Salmon, mackerel, or sardines are rich in omega-3 fatty acids that support cognitive function.

Whole Grains → Brown rice, oats, and whole-grain bread provide sustained energy and help regulate blood sugar levels.

Leafy Greens → Spinach, kale, and broccoli are packed with brain-friendly nutrients like vitamin K, lutein, and folate.

Eggs → Contain choline, which supports memory and cognitive performance.

Lean Proteins → Chicken, turkey, and tofu are great for keeping energy levels steady.

Fruits and Vegetables

Bananas

Oranges and Citrus fruits

Avocados

Carrots, Celery and Cucumber

Hydration and drinks (try to avoid energetic drinks and coffee)

Water

Green Tea

Herbal Tea

Smoothies 

Failing is not the end of the world. 

Failing is part of the process if you don’t do it now, you will succeed the next time. The point is not to give up even if you fail. 

You are your best weapon, take care of it. 

Remember your (physical and mental) health comes first, so make sure to take care of yourself. 

I wish all of you succeed!!!

pt.2?

Likes, comments, and reblogs are appreciated <3

[2022dirt]

Squirrels love eating pumpkins. Pumpkins are packed with nutrients like fiber, potassium, and Vitamin A, which help them stay energized and healthy.

[zukoromantic]

Dietry aspects that help you if you suffer from thyroid issues, specifically hashimoto's disease:

Avoid gluten. It sucks, yeah, but every source i found so far agrees on this. People with thyroid issues are more likely to be straight up gluten intolerant! If that isn't the case, you absolutely don't need to cut gluten out of your life. However, you should try to reduce the intake regardless. But not to worry! You can find brands that have pasta, bread mixes, pizza dough, even little snacks as gluten free! Alternatives are also always rice or corn for a lot of things. If you like to snack on crunchy things like cookies i can really recommend rice waffles. They even come with chocolate and other flavors a lot of the time. And as for the bread mixes don't worry, at least the german brand i get has the lowest effort kinda stuff. As in, put water, stirr, form on tray, oven, done (and i found one that is SO delicious to me even!)

Avoid pork. Also got this one from multiple sources. Like with gluten, it can be a problem if you're out a lot, BUT there is usually plenty of other meat. My go to is chicken or turkey. Beef is great too, but naturally it's more expensive than chicken etc. You don't need to cut out stuff like salami either because these days there's a lot of alternatives to pork in those regards

Veggies, veggies, veggies! I mean, who doesn't this apply to?! Vegetables are great and have so many vitamins. I try to eat a salad a day and have some veggies in my lunch. There is so many different vegetables, there's sure to be SOMETHING for you! In my salad for example i put grated carrots even though i don't like them apart from that. I also put apple to make it more sweet and delicious! (Note: for salad you should put some oil, otherwise your body can't absorb the nutrients that well. I love pumpkin sees oil bc i'm picky and don't like olive oil. But there's more you might like too!) Potatoes count as well for your vitamins. Put anything with some meat or in a stew or with rice, it doesn't really matter how you make them

Fruit is less helpful than veggies, but it's still great! Especially berries, apples, oranges, peaches, plums and more are helpful. That's because they have less sugar that for example pineapple, banana, grapes, or mango

Seeds and nuts. They can help you as well. I usually put sunflower seeds in my salad, but you can also put something in cereal or yoghurt or your lunch! They're nice and crunchy and can be great additions to some food

Less (cow) milk. Milk is fineee, but you shouldn't overdo it. Especialy with things with a lot of fat, like cream

Most fish. Most fish is great, salmon and tuna for example. In general, fish is really healthy. I don't like it but i know many do! So definitely keep eating it! :)

Eggs. Eggs are always good, get your protein! Many lovely ways to make eggs. Just make sure you don't always eat them with too much fat, so be careful with your fried or scrambled egg

Those are things i was told by a doctor or things i found from different sources on the internet. Some is obvious like you should just so in general get protein and vegebtables!

But for example, i've had hashimoto's disease for over six years now and only THIS YEAR i was told by a doctor that i should avoid gluten

So i wanted to make a little post for me and for others to have a quick check list regarding one's diet with thyroid issues! If you know/think of anything else, please share! It'll be much appreciated!

[askkyledoctorash]

Check out these Pumpkins im raising beside some of the medicinal herbs,

Might seem random, but these things are pumped full of essential nutrients. Vitamin A, C, and E. Anti-oxidants like Carotene, Fatty acids, Fiber. Minerals like Calcium, potassium, and Iron too.

Lots of newcomers this year haven’t been eating their veggies and bother me about Fatigue. So i’m trying to incorporate more superfoods like these into their diets this fall 👍

[beautyandlifestyleblog86]

Healthy protein sources are essential for building and repairing tissues, supporting muscle growth, and maintaining overall health. Some examples of healthy protein sources include:

1. Lean Poultry: Skinless chicken breast and turkey breast are lean sources of protein that are low in saturated fat and high in essential nutrients like niacin and vitamin B6.

2. Fish: Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which are important for heart health and brain function. They are also excellent sources of high-quality protein.

3. Eggs: Eggs are a complete protein source, meaning they contain all nine essential amino acids that the body cannot produce on its own. They are also rich in vitamins, minerals, and antioxidants.

4. Greek Yogurt: Greek yogurt is higher in protein compared to regular yogurt and is a good source of probiotics, which support gut health. Choose plain, unsweetened Greek yogurt to avoid added sugars.

5. Legumes: Beans, lentils, chickpeas, and peas are plant-based sources of protein that are also rich in fiber, vitamins, and minerals. They are a great option for vegetarians and vegans.

6. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, and hemp seeds are good sources of plant-based protein, healthy fats, and essential nutrients.

7. Tofu and Tempeh: Tofu and tempeh are soy-based protein sources that are popular among vegetarians and vegans. They are versatile ingredients that can be used in a variety of dishes.

8. Lean Beef and Pork: Lean cuts of beef and pork, such as sirloin, tenderloin, and loin chops, are good sources of protein, iron, zinc, and B vitamins. Opt for lean cuts and trim excess fat.

Including a variety of these healthy protein sources in your diet can help you meet your daily protein needs and support overall health and well-being. Aim to incorporate a mix of animal and plant-based proteins to ensure you are getting a diverse range of nutrients.

[rootsamdvines]

PUMPKINS...Not just a decoration!

Pumpkin carving is such a wonderful Halloween tradition! It brings families together for a fun, creative activity and leaves you with some fantastic spooky decorations to boot. But with Halloween is over  it’s important to remember that we don’t need to let our pumpkins go to waste. Did you know that in the UK alone, around 18,000 tonnes of pumpkins are discarded each year after being carved? That’s a lot of potential going in the bin!

At Roots and Vines, we’re passionate about reducing food waste, and our locally grown pumpkins are too good to waste. Here are some of our favourite ideas to help you make the most out of your pumpkin once the carving is done.

Delicious Pumpkin Recipes to Try

Pumpkin is such a versatile ingredient! Whether you’ve got a large pumpkin or just the leftovers from your Halloween creation, there are so many ways to use it.

Roasted Pumpkin: A simple but tasty way to enjoy pumpkin is by roasting it. Just slice it up, toss with a bit of olive oil, salt, and your favourite herbs, and pop it in the oven. It’s perfect as a side dish or tossed into salads.

Pumpkin Soup: Warm up those autumn evenings with a hearty pumpkin soup. You can blend it with a bit of cream, or keep it light with vegetable stock and spices like cumin or nutmeg.

Pumpkin Risotto: For something a little fancier, pumpkin risotto is a great option. The sweetness of the pumpkin pairs beautifully with the creamy, savoury rice.

Pumpkin Pie: Of course, we can’t forget about dessert! Pumpkin pie is a classic way to turn leftover pumpkin into something delicious and comforting.

Pumpkins for Your Pets

Did you know that pumpkin is a healthy, tasty treat for dogs? Full of vitamins and fibre, it’s great for their digestion. You can serve it raw in small amounts, cook it into a puree and mix with their regular food, or even freeze pumpkin cubes for a refreshing snack that’ll last longer. Just be sure to avoid any parts of the pumpkin that have been sitting out with candles or decorations, as these could be harmful.

Snack on Pumpkin Seeds

Don’t throw out those seeds! Pumpkin seeds make a crunchy, nutritious snack. All you need to do is scoop them out, wash them, and dry them. Toss them with a little oil and salt, then roast them in the oven until golden. For a bit of extra flavour, you can add spices like paprika, cumin, or even cinnamon.

If you’d rather share with the local wildlife, pumpkin seeds are also a hit with birds. Just make sure to skip the oil and salt if you’re offering them to your feathered friends. They’ll thank you for it!

Composting Pumpkins

If you’re done with your pumpkin and don’t fancy eating it, why not add it to your compost heap? Pumpkins break down easily and are full of nutrients, making them a great addition to your compost bin. Simply break it up into smaller pieces and let nature do the rest. Bonus: worms absolutely love pumpkins, so your garden will thrive!

This Halloween, let’s all do our bit to reduce food waste. Whether you’re turning your leftover pumpkin into a warming meal, treating your pet, or giving your compost a boost, there are plenty of ways to make sure nothing goes to waste. Pop into Roots and Vines for your locally grown pumpkins, and don't forget to check our website for more recipe inspiration!

Happy carving, and happy cooking! 🎃

[spaspetti]

Some Warnings For Birth Control

I just recently started birth control and I’ve been doing a lot of research on it so that I can keep track of my symptoms and what not. I had extremely painful periods and needed the birth control or else I’d be throwing up, shaky, and all sorts of other bad things.

Anyways, I started looking into depression prevention methods for myself. I’ve had depression many times before and I know birth control can cause it, so I’m taking preemptive measures. While I was looking at the article I read, I found out that not only is birth control an inflammatory, but it causes vitamin depletions.

These nutrient depletions could be an underlying cause to so many peoples’ depression when they take birth control. I’m angry that this isn’t in the normal list of symptoms and that I have to specifically look for it. I searched it up after I saw it in the article and it’s completely true! I’m pissed that this has to be specifically searched up when it should be listed in the symptom list. People knowing about this could not only make them healthier, in terms of vitamins and nutrients, but make them healthier mentally, even if they’re not taking birth control.

The vitamins, acids, and minerals that are typically depleted are vitamin E; vitamin C; Vitamin B2, B6, and B12; magnesium; folic acids; zinc; the amino acid tyrosine; and selenium. I went and gathered a list of foods that would help keep these vitamins, minerals, and acid levels mostly normal (but I would recommend supplements if you can’t have any of these). I recommend doing your own research and figuring out what is best for you; I’m not a doctor and I’m certainly not a dietitian.

Vitamin B2: Almonds, whole oats, whole grain barley, quinoa, wild rice, soybeans, beef, salmon, pork, spinach, avocado, eggs, collard greens, romaine lettuce, milk, legumes, chicken, turkey.

Vitamin B6: Chickpeas, beef, turkey, brown rice, potatoes, chestnuts, salmon, poultry, milk, carrots, spinach, green peas, bananas, avocado.

Vitamin B12: Salmon, Yogurt, eggs, nutritional yeast, cheese, pork, milk, beef, chicken, turkey.

Vitamin C: Oranges, lemon, brussel sprouts, mango, green bell pepper, red bell pepper, cauliflower, tomatoes, cantaloupe, broccoli, strawberries, mustard greens, pineapple.

Vitamin E: Almonds, broccoli, hazelnut, asparagus, pumpkin, mango, peanut butter, spinach, pine nuts, mustard greens, tomatoes.

Magnesium: Almonds, pecans, spinach, black beans, avocado, cashews, pumpkin seed, chia seed, potatoes, leafy greens, brown rice, peanuts, yogurt, salmon, dark chocolate, tofu, bananas, legumes.

Zinc: Beef, pork, chicken, pine nuts, peanuts, cashews, almonds, legumes, seeds, dairy products, oats, black beans.

Selenium: Pork, beef, chicken, eggs, Brazil nuts, salmon, grains, turkey, brown rice, sunflower seeds, lentils, baked beans, oatmeal, spinach, milk, yogurt, pistachios, bananas.

Folic Acids: Broccoli, Brussel sprouts, cabbage, kale, spring greens, spinach, peas, chickpeas, kidney beans, legumes, asparagus, eggs, beets, citrus fruits, bananas.

Tyrosine: soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, sesame seeds.

You can take prenatal supplements that will give you a good dosage of all of these! There are supplements for people who need them and we need to be aware of what the doctors aren’t telling us. People who take birth control are more likely to become depressed or suicidal, even more so in teens, so this needs to be known. I don’t care if it stops 1 or a 1000 cases of depression/suicide because even if it helps prevent 1, just 1, then EVERYONE needs to know. This could save someone, even if it doesn’t seem like a lot or doesn’t seem that serious.

What each vitamin, mineral, acid does for your body:

Vitamin B2: important for the growth, development, and function of the cells in your body, energy production, and metabolism of fats, drugs, and steroids

Vitamin B6: important for normal brain development and for keeping the nervous system and immune system healthy

Vitamin B12: helps keep blood and nerve cells healthy. It's also essential for DNA synthesis, red blood cell formation, and converting food into energy

Vitamin C: needed for the growth and repair of tissues in all parts of your body. It is used to: Form an important protein called collagen, used to make skin, tendons, ligaments, and blood vessels

Vitamin E: vital for vision, reproduction, and the health of the brain, blood, and skin

Magnesium: better sleep, increased energy levels and improved mood, helps the heart maintain a healthy rhythm and is involved in the regulation of blood pressure and cholesterol production

Zinc: helps your immune system and metabolism function, important to wound healing and your sense of taste and smell

Selenium: reduction in cancer risk, cardiovascular, Alzheimer's disease, thyroid disease, and beneficial effects on reproductive health and fertility

Folic Acids: helps your body make new cells, reduces your risk for heart disease, stroke and some types of cancers

Tyrosine: essential component for the production of several important brain chemicals called neurotransmitters, including epinephrine, norepinephrine, and dopamine. Neurotransmitters help nerve cells communicate and influence mood. Tyrosine also helps produce melanin, the pigment responsible for hair and skin color

^This is just a basic list and does not include everything that these vitamins do. Remember to always do your own research, I may not have had everything right!

[weightloss-hub]

What is a Healthy Vegetarian Diet?: Specifications Breakdown, FAQs, and More

Discover The Ultimate Guide in becoming a Healthy Vegetarian Here

Core Nutritional Specifications

Protein Requirements - Daily intake: 0.8–1.0g per kg body weight - Plant sources: — Legumes: 15–20g per cup — Quinoa: 8g per cup — Tofu: 20g per cup — Tempeh: 31g per cup — Seitan: 25g per 100g

Essential Nutrients Focus

Iron: - Daily needs: 18mg (women), 8mg (men) - Sources: — Spinach — Lentils — Fortified cereals — Pumpkin seeds

Vitamin B12: - Required: 2.4mcg daily - Sources: — Fortified plant milk — Nutritional yeast — Supplements — Fortified cereals

Calcium: - Target: 1000mg daily - Sources: — Fortified plant milk — Tofu (calcium-set) — Leafy greens — Almonds

Omega-3: - Aim for: 1.6g daily - Sources: — Flaxseeds — Chia seeds — Walnuts — Algae supplements

Meal Structure

Breakfast Options: - Oatmeal with nuts and fruits - Smoothie bowl with protein - Tofu scramble - Whole grain toast with avocado

Lunch/Dinner Components: - Protein source - Whole grains - Vegetables (2+ colors) - Healthy fats - Plant-based calcium

Meal Planning Framework

Daily Checklist - Legumes: 2–3 servings - Whole grains: 6–8 servings - Vegetables: 5+ servings - Fruits: 2–4 servings - Nuts/seeds: 1–2 servings

Shopping List Essentials - Fresh produce - Legumes (dried/canned) - Whole grains - Plant-based proteins - Fortified products

Discover The Ultimate Guide in becoming a Healthy Vegetarian Here

Frequently Asked Questions

1. How do vegetarians get enough protein? Combine various plant proteins throughout the day: legumes, whole grains, nuts, seeds, and soy products. Most vegetarians easily meet protein needs through diverse food choices.

2. Is a vegetarian diet nutritionally complete? Yes, when properly planned. Focus on variety and include fortified foods or supplements for B12. All other nutrients are available from plant sources.

3. Do I need supplements on a vegetarian diet? B12 supplement is recommended. Others depend on diet quality and individual needs. Consider vitamin D, iron, and omega-3 based on blood tests.

4. How do I prevent iron deficiency? Combine iron-rich foods with vitamin C sources, avoid tea/coffee with meals, use cast-iron cookware, and include plenty of legumes and leafy greens.

5. What are complete protein sources for vegetarians? - Quinoa - Soy products - Hemp seeds - Buckwheat - Rice + beans combination

6. How do I eat enough calcium without dairy? Focus on: - Fortified plant milk - Leafy greens - Calcium-set tofu - Sesame seeds - Fortified juices

7. Is soy safe to eat regularly? Yes. Scientific evidence supports moderate soy consumption (2–3 servings daily) as safe and beneficial for most people.

8. How do I maintain a healthy weight on a vegetarian diet? Focus on whole foods, control portions, include protein at each meal, and limit processed foods. Balance calories like any other diet.

9. Can athletes thrive on a vegetarian diet? Yes. Many professional athletes are vegetarian. Key is adequate calories, protein, and nutrient timing for performance and recovery.

10. What are common mistakes to avoid? - Relying too heavily on processed foods - Not eating enough protein - Forgetting about B12 - Not varying food choices - Inadequate calorie intake

Transitioning Tips

First Steps - Start with familiar meals - Gradually replace meat - Learn new recipes weekly - Stock pantry properly

Discover The Ultimate Guide in becoming a Healthy Vegetarian Here

[mariacallous]

In the U.S., pumpkin pie is almost mandatory at Thanksgiving, while pumpkin makes occasional appearances in sweet breads and sometimes a creamy soup during the fall and winter. But pumpkin holds a special place in the stomachs — and history — of Sephardim. This versatile fruit is used in cakes, soups, stews, puddings, jams, pastries and pancakes. It can be savory or sweet and baked, boiled, roasted, steamed or stuffed. And, yes, it’s a fruit much like avocados, tomatoes and squash. 

Pumpkins have been around as a cultivated food for a surprisingly long time. Native Americans grew them for nearly 6,000 years before pumpkins became one of the first New World foods introduced to Europeans by Spanish explorers in the early 1500s. 

During the 16th century, the Jews remaining in Iberia were nearly all conversos, converts to Christianity, with many secretly hanging onto their Judaism, often through food. During the 16th and 17th centuries, these secret Jews continued to flee Spain’s inquisition across Europe to the Ottoman Empire and throughout the Mediterranean and Middle East, bringing with them their love of this new ingredient, pumpkin. As Gil Marks notes in “The Encyclopedia of Jewish Food:”The presence of pumpkin in early Mediterranean dishes is usually a sign of Sephardi influence.” You can read more about the history of Sephardim and pumpkin here.

From this Sephardi influence, Italian Jews were among the first to robustly incorporate pumpkin into their cuisine, becoming known for their pumpkin-stuffed ravioli and tortellini, puddingsand sweet pumpkin fritters (fritelle di zucca). Sephardim who found new homes in what is now Turkey and Greece made many pumpkin dishes, including filling flakey Ottoman pastries to make borekas de kalavasa(pumpkin in Ladino, the language of Sephardim) and deep-fried pumpkin fritters or sweet pancakes, both called bimuelos de kalavasa. There are, by the way, different versions of the name,which include bumuelos, birmuelos and, in Central America, buñuelos. 

We can’t talk about pumpkins without bringing up its 21st-century status as a “super food” acclaimed for its nutrient-dense benefits. Pumpkin flesh is fat-free, and high in fiber, potassium and vitamin C. It provides antioxidants and is one of the best sources of beta carotene. All this adds up to being good for hearts, eyesight, weight control and cancer-fighting. Canned pumpkin still has these healthy benefits including 7 grams of fiber per cup, more than two slices of whole wheat bread. In fact, unlike most fruits and vegetables, nutritionally, canned pumpkin is usually as good, or even better, than the homemade puree… and a whole lot less work.

Sephardim recognize pumpkin’s importance during the fall holidays. At the traditional Sephardi Rosh Hashanah seder, one of the special seven blessings is symbolized by pumpkin (or its close relative, squash). At Sukkot, not only is pumpkin a fall crop, but the many seeds symbolize fertility and abundance. These pumpkin patties, bimuelos de kalavasa, are perfect for Hanukkah along with the deep-fried version. 

So this year, for your very American Thanksgiving dinner and potato latke-laden Hanukkah, let these pumpkins patties bring an easy and tasty bite of Sephardi history to the table.

Notes:

To refrigerate or freeze, put cooked patties in an airtight container with layers separated by parchment paper.  Can be refrigerated for four days or frozen for up to a month. 

To reheat, defrost slightly, just enough to separate patties. Place directly on a parchment-lined baking sheet or on top of wire cooling racks placed on a baking sheet. Heat in 350°F oven for 8-10 minutes.

1/4 cup granulated sugar can be used instead of maple syrup.

Date syrup (aka silan) is available at Middle Eastern and some kosher markets.

These are best when served immediately, but the cooked patties can be kept warm in a 200°F oven on top of wire cooling racks placed on a baking sheet for up to 40 minutes. 

[nimupates]

What is the Alkaline Diet? A Complete Guide for Beginners

The Alkaline Diet: A Healthy Eating Plan for Optimal Wellness

The alkaline diet has become an increasingly popular way of eating that promotes overall health and wellness. This eating plan focuses on foods that help balance your body's pH levels to create an environment that supports healthy cells and tissues.

What is the Alkaline Diet?

The alkaline diet is based on the principle that the foods you eat can alter your body's pH balance and impact your health. The ultimate goal is to create an internal environment that has a pH ranging from 7.35 to 7.45, which is slightly alkaline. Foods are categorized as either acidic, alkaline, or neutral: Alkaline foods - Fruits, nuts, legumes, and vegetables Acidic foods - Meat, dairy, eggs, grains, alcohol, and processed foods Neutral foods - Natural fats, starches, and sugars By emphasizing alkaline foods and limiting acidic foods, proponents of this diet believe it can help neutralize chronic low-grade acidosis linked to inflammation, fatigue, and increased disease risk.

Benefits of an Alkaline Diet

Following an alkaline diet offers impressive benefits: Promotes pH balance Reduces inflammation Boosts immunity Increases energy Aids weight loss efforts Improves cardiovascular health Strengthens bones Detoxifies the body The diet focuses on nutrient-dense whole foods that provide antioxidants, vitamins, minerals, fiber, and water to help neutralize acids and remove toxins from the body. Balances pH Levels One of the main goals of the alkaline diet is to balance the body's pH levels. Chronic low-grade acidosis happens when acidic wastes accumulate in the body faster than they can be neutralized. This causes the body's pH to drop into unhealthy ranges. The alkaline diet counteracts this acidity and helps: Regulate fluids and electrolytes Filter out toxins and wastes Transport nutrients into cells Together this provides an ideal environment for cells and systems to function properly. Reduces Inflammation Acidosis creates an environment inside the body that promotes inflammation, a key factor in many chronic diseases. The anti-inflammatory foods emphasized on the alkaline diet can help reduce acidity and calm this internal fire. Some examples include: Fruits high in vitamin C Green leafy vegetables Nuts like almonds and walnuts Plant-based proteins like lentils and beans Lower levels of inflammation helps people feel better day-to-day. But even more importantly, it lowers the risk for disorders caused by chronic inflammation. Other Key Benefits Some other top reasons to follow the alkaline diet include: Increased Energy Levels - A balanced pH provides cells with ideal conditions for producing energy. Healthy Weight - The diet emphasizes low energy-density foods that support weight loss. Strong Bones - The diet provides bone-building nutrients often lacking in modern diets. Detoxification - Alkaline foods help remove acidic waste products and toxins. Together this creates an internal terrain that discourages damaged cells and chronic diseases from taking root.

The Best Alkaline Foods to Eat

Focus your diet around these alkaline superfoods: Fruits Fruits are packed with alkaline-promoting nutrients. Choose fresh or frozen organic when possible. Top picks include: Lemons Watermelon Apple Grapefruit Kiwi Berries Papaya Pears Vegetables Aim for eating a variety of organic vegetables each day. Great options include: Spinach Kale Cucumbers Celery Carrots Sweet potatoes Broccoli Sea vegetables Nuts and Seeds Nuts and seeds are excellent sources of protein and healthy fats. Soak nuts before eating to boost nutrients. Try: Almonds Flaxseeds Pumpkin seeds Sunflower seeds Chestnuts Chia seeds Herbs, Spices and Oils Boost flavor and pH with these additions: Lemongrass Ginger Turmeric Cinnamon Garlic Cold-pressed olive oil Coconut oil Avocado oil

Foods to Avoid on the Diet

To balance your pH effectively, you’ll also want to avoid or limit these acidic foods: Red meat Poultry Seafood Eggs Dairy products Processed grains Sugar Packaged snacks Soda Alcohol Coffee Even whole grains and beans - two staples of healthy diets - should be eaten sparingly since they skew acidic.

Additional Tips for Success

Follow these suggestions to make the most of an alkaline diet: Stay well hydrated with alkaline water Enjoy herbal teas Reduce stress through yoga, meditation, etc. Exercise at least 30 minutes daily Add more raw foods slowly Focus on how you feel As with any significant change to your diet, implement this eating pattern gradually. This gives your body time to adjust its complex systems. Pay attention to the signals your body is sending about the changes. Over time, you should feel less internal "discomfort" and more vibrant energy. Chronic issues you learned to tolerate could show improvement or fade away completely.

The Bottom Line

The emerging research shows an alkaline diet may be an extremely healthy way to prevent damage from modern diets and lifestyles. While studies continue, adjusting your eating pattern to favor alkaline foods poses little risk and offers tremendous potential. It provides a sustainable, nutrient-dense approach to eating that fights inflammation and encourages good health starting on the inside! Doctor Sebi Cell Food Diet Explained: Components, Purported Benefits, Controversy & Safety Reviewed Read the full article

[angel-diaries-222]

✿ Plant-based ways to boost collagen production! ✿

If you’re like me and are a vegan/vegetarian who still wants to help boost your collagen levels but don’t know how, I got you! I struggled with them same thing, so here’s some things that I’ve found to help! 

The vitamin that boosts collagen production most is vitamin C! Other helpful nutrients are amino acids, zinc, and copper! 

Some foods to help boost these things are:

Vitamin C: ☆ Citrus (oranges, grapefruits, lemons, limes) ☆ Cantaloupe  ☆ Kiwi ☆ Strawberries  ☆ Bell peppers  ☆ Tomatoes ☆ Broccoli ☆ Kale

Amino acids and other vitamins: ☆ Tofu (+ protein, zinc, copper) ☆ Oats ☆ Seeds - chia, pumpkin (+ protein, zinc, copper) ☆ Nuts (+ protein, zinc, copper)  ☆ Beans (+ protein, zinc, copper) ☆ Cranberries ☆ Apples ☆ Avocados ☆ Seaweed

These are things I’ve found via research online, I am not a medical professional so take everything here with a grain of salt. Listen to your body and eat what feels right for you!! Love you angels! ♡