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If you are thinking about going plant based. This is what I wish I knew before I started. This is how you lack nothing:


The human body requires a variety of nutrients that it cannot synthesize on its own. These essential nutrients include vitamins, minerals, amino acids, fatty acids, and other compounds necessary for proper bodily functions. Here’s a breakdown of these nutrients and the plant foods that are rich in them:


### **Vitamins:**

1. **Vitamin A** - Carrots, sweet potatoes, spinach

2. **Vitamin C** - Citrus fruits, strawberries, bell peppers

3. **Vitamin D** - Fortified plant milks, mushrooms

4. **Vitamin E** - Almonds, sunflower seeds, spinach

5. **Vitamin K** - Kale, spinach, broccoli

6. **Vitamin B1 (Thiamine)** - Whole grains, legumes, nuts

7. **Vitamin B2 (Riboflavin)** - Almonds, mushrooms, spinach

8. **Vitamin B3 (Niacin)** - Peanuts, mushrooms, green peas

9. **Vitamin B5 (Pantothenic Acid)** - Avocados, sweet potatoes, lentils

10. **Vitamin B6 (Pyridoxine)** - Bananas, chickpeas, potatoes

11. **Vitamin B7 (Biotin)** - Nuts, seeds, sweet potatoes

12. **Vitamin B9 (Folate)** - Spinach, lentils, chickpeas

13. **Vitamin B12** - Fortified plant milks, nutritional yeast


### **Minerals:**

14. **Calcium** - Almonds, kale, fortified plant milks

15. **Iron** - Lentils, spinach, quinoa

16. **Magnesium** - Almonds, spinach, black beans

17. **Phosphorus** - Lentils, quinoa, nuts

18. **Potassium** - Bananas, sweet potatoes, beans

19. **Zinc** - Chickpeas, lentils, seeds

20. **Copper** - Nuts, seeds, whole grains

21. **Manganese** - Nuts, legumes, whole grains

22. **Selenium** - Brazil nuts, sunflower seeds, brown rice

23. **Iodine** - Seaweed, iodized salt

24. **Chromium** - Broccoli, grapes, whole grains

25. **Molybdenum** - Legumes, grains, nuts


### **Amino Acids:**

Essential amino acids are those that the body cannot synthesize and must be obtained from the diet. These include:

26. **Histidine** - Quinoa, legumes

27. **Isoleucine** - Soy products, lentils

28. **Leucine** - Soy products, beans

29. **Lysine** - Quinoa, lentils, black beans

30. **Methionine** - Brazil nuts, sunflower seeds

31. **Phenylalanine** - Soy products, lentils

32. **Threonine** - Soy products, lentils

33. **Tryptophan** - Pumpkin seeds, soybeans

34. **Valine** - Soy products, beans


### **Fatty Acids:**

Essential fatty acids are necessary fats that humans cannot synthesize and must be obtained through the diet.

35. **Alpha-linolenic acid (Omega-3)** - Flaxseeds, chia seeds, walnuts

36. **Linoleic acid (Omega-6)** - Sunflower seeds, walnuts, corn oil


### **Other Essential Nutrients:**

37. **Choline** - Soybeans, cauliflower, quinoa

38. **Inositol** - Whole grains, citrus fruits, legumes

39. **Carnitine** - Avocado, tempeh, asparagus (though primarily from animal products, can be synthesized in small amounts by the body)

40. **Coenzyme Q10** - Spinach, broccoli, cauliflower (though primarily from animal products)


To ensure you get a full spectrum of these nutrients, a varied diet that includes fruits, vegetables, whole grains, legumes, nuts, vinegar and seeds is essential. Additionally, some nutrients, such as Vitamin B12 and Vitamin D, might require supplementation or fortified foods for those on a strict plant-based diet.

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