- Go Organic
- Choose whole foods instead of processed alternatives.
- Variety is Key. Vegans and vegetarians are at a high risk for deficiencies so proper planning is key to ensuring all nutrient needs are met and optimize health!
- Protein: When it comes to plant protein, variety is key to get all the necessary amino acids.
Examples: Organic, non-GMO tofu, tempeh, and edamame; lentils, beans, hemp seeds, pumpkin seeds, sunflower seeds. - Omega 3 Fatty Acids: Essential for brain health, hormone balance, and proper inflammation. Examples: walnuts, flaxseeds, chia seeds. Consider fish oil supplementation.
- Vitamin B12: Essential for energy production and brain function.
Examples: nutritional yeast, fortified foods, supplements. - Iron: Needed for energy and healthy thyroid function. Pair iron with a source of vitamin C to increase absorption rate.
Examples: blackstrap molasses, hemp seeds, chia seeds, lentils. - Zinc: Needed for healthy thyroid function, hormone balance, and a healthy immune system.
Examples: pumpkin seeds, hemp seeds, whole grains, nuts. - Iodine: Essential for thyroid hormone production.
Examples: seaweed, kelp flakes.
Plant Superfoods:
1. Broccoli: rich in sulfurophane for liver detoxification and hormone health.
2. Tumeric: curcumin blocks inflammatory signaling pathways.
3. Green Tea: lows high cortisol and high in cancer fighting EGG
4. Red Grapes & Berries: anti-aging effects from resveratrol stimulate mitochondria production.
Reference:
Tom, May. “Optimizing Health: Eating a Plant Based Diet”. Cal-a-Vie the Health Spa, 2018.