Nutrients & Me

How do you get started?

It's as easy as it's content.

It begun with me wanting to add more energy to my life, I felt myself being drained at the end of day and I needed a boost both to function at work but most importantly after. I wanted joy in my life for not just myself but for those around me.

I started researching what I could do to make a change and what I found was that diet is key. What I fuel myself with makes my everyday easier and with that I can easily bring fourth a happy mood. I begun making a list of food and it's benefits. It has been adjusted since I started because something's have worked beautifully while others not as well.

Do keep in mind I am don't have a degree as a nutritionist I have simply gathered this information myself along with check ups with my doctor and I suggest you do the same.

Every Shade of Food

Food that is good for you

Different kinds of fruit

Apples: reduces the risk of chronic diseases.

Banana: carbohydrates, fibre, B6, vitamin C, potassium, magnesium and antioxidants.

Mango: carbohydrates, fibre, vitamin A, vitamin C, vitamin E, B9 folic acid, B6 and antioxidants.

Pomegranates: counteracts cardiovascular disease.

Kiwi: high vitamin C content along with other antioxidant compounds has been proven to boost the immune system. Raw kiwi contains actinidain, a protein-dissolving enzyme that can help digest food.

Pineapple: high amount of vitamin C and the antioxidants.

Honey melon: contain compounds with strong antioxidant capacity, including beta-carotene (pro-vitamin A), phytoene, quercetin and caffeic acid.

Orange: fibre, potassium, vitamin C and choline content in oranges all support heart health.

Lemon/Lime: vitamin C, lemon/lime juice protects the body from Immune system deficiencies.

Different kinds of berries

Goji berries: these berries contain all 8 essential amino acids. A single 4 ounce serving provides nearly 10 percent of your daily value for protein.

Blueberries: low on calories and rich in antioxidants.

Raspberries: a good source of fibre and vitamin C.

Strawberries: packed with fibre, antioxidants and about 8 berries contains more vitamin C than one orange. A good source of manganese and potassium.

Different kinds of vegetables

Broccoli: loaded with a wide array of vitamins, minerals, fibre and other bioactive compounds.

Avocado: lowers cholesterol, mono-unsaturated fat, vitamin C, vitamin E, B9 folic acid, B1, B2, B3, B6, potassium, magnesium, iron and antioxidants.

Cauliflower: naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer.

Spinach: excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2.

Carrots: particularly good source of beta-carotene, fibre, vitamin K, potassium and antioxidants.

Cucumber: cucumbers are low in calories and contain a good amount of water and soluble fibre, making them ideal for promoting hydration and aiding in weight loss.

Asparagus: low in calories and a great source of nutrients, including fibre, folate and vitamins A, C and K.

Paprika: beneficial properties come from its rich content of vitamins C, K, E, A and B complex. Minerals like calcium, zinc, magnesium, phosphorus, potassium and iron as well as small amounts of fibre, natural sugar and carbohydrates provide protein, energy and healthy fats. It is also a good source of phytosterols.

Tomato: rich in antioxidants, great source of vitamins and minerals and exert a protective effect against cardiovascular diseases.

Sweet potato: due to their high levels of beta-carotene, vitamin C, and magnesium they help reduce inflammation.

Different kinds of sweeteners

Dark chocolate: at high levels, cocoa flavonoids have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes.

Maple syrup: rich on antioxidants, riboflavin, zinc, magnesium, calcium and potassium.

Molasses: iron, calcium, magnesium, vitamin B6, and selenium.

Dates: antioxidants, which may contribute to many of their health benefits (2). Summary Dates contain several vitamins and minerals, in addition to fibre and antioxidants. They are however high in calories.

Different kinds of spices

Cardamom: antioxidant and Diuretic Properties May Lower Blood Pressure.

Ginger: rich in antioxidants.

Turmeric: good for inflammation.

Cinnamon: helps reduce weight.

Star anise: contains thymol, terpineol and anethole, which is used for treating cough and flu.

Clove: contains manganese, vitamin K, vitamin C.

Different kinds of beans and seeds

Chia seeds: rich in omega 3 and 6, as well as fibres.

Sunflower seeds: rich in healthy fats, beneficial plant compounds and several vitamins and minerals.

Flaxseed: one tablespoon provides a good amount of protein, fibre and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.

Hemp seeds: rich on fatty acids such as omega 3.

Sesame seeds: natural oils, lignans, antioxidants, protein, dietary fibre, and vitamins and minerals like calcium, iron, potassium, phosphorus, magnesium, B-vitamins and vitamin E.

Quinoa seed: high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, antioxidants and vitamin E.

Soybeans: strengthens bones and relieves climatic disorders. Rich in protein.

Kidney beans: excellent plant-based source of protein. They are also rich in various minerals, vitamins, fibres, antioxidants, and other unique plant compounds.

Chickpea beans: rich source of vitamins, minerals and fibre, chickpeas may offer a variety of health benefits, such as improving digestion.

Borlotti beans: have a very high content of potassium and a low content of sodium.

Different kinds of flour

Banana flour: high in essential minerals and vitamins including zinc, vitamin E, magnesium, and manganese, green-banana flour is also abundant in potassium. Two tablespoons contain the same amount as seven whole bananas.

Tapioca flour: benefits of tapioca include that it's gluten-free, grain-free and nut-free; low in calories, sugar and fat; tasteless and odourless; and binds and thickens recipes

Almond flour: It's low in carbs, packed with nutrients and has a slightly sweeter taste and it's gluten free.

Coconut flour: aids in metabolism, high in fibre, gluten free, maintains blood sugar, helps digestive health.

Wheat gluten: perfect when you want to make vegan meat (seitan) as it helps create that meat like texture.

Yeast and gelatine

Agar Agar: it acts as an gelatine and is perfect when you want to make your own vegan cheese.

Yeast flakes: used for baking and to add extra protein, vitamins, minerals and antioxidants to meals.

Different kinds of nuts and oats

Oats: rich in vitamin E, zinc, selenium, copper, iron, manganese, magnesium, protein and fibres.

Almonds: contain relatively high levels of vitamin E, an antioxidant.

Walnuts: rich in omega 3, vitamin E and melatonin.

Cashews: rich in iron, high in magnesium and the unsaturated fat is predominantly oleic acid:

 

Different kinds of beverages

Green tea: increases metabolism and has a calming effect.

Coffee: increases attention. Helps them with asthma as coffee helps open the airways. Rich in antioxidants (counteracts disease and early ageing). Helps with stomach problems such as diarrhoea.

Nut milk: it is nutritious, it's dairy free and it's low in carbs.

Apple cider vinegar: weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.

Water: counteracts guiding unit, weight gain, headache and reduced performance.

Red wine: antioxidant has been linked with many health benefits, including fighting inflammation and blood clotting, as well as reducing the risk of heart disease and cancer. Do keep in mind that not all alcohol is vegan,

Different kinds of cooking fat

Coconut oil: reduces your hunger, protects your skin, hair and dental health and it boosts fat burning.

Olive oil: modest amounts of vitamins E and K. Contains about 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids.

Different kinds of vegan dairy

Vegan butter/margarine: the benefit is of course that no animals was used while making this.

Vegan cheese: a good choice if you want to reduce your intake of animal products. There are different types and they all behave different. One thing I've noticed is that they don't melt the same way as dairy cheese.

There's more to it than this but this will give you an idea of what we're striving towards. Getting down to basic ingredients will help and it will make you think twice about what you fuel yourself with.

You can read additional information below.

Nutrition and diet

My life vegan style