Plant-Powered Vitamins

By Karen Booth

In a Plant-based diet; there are many vitamins and minerals that fuel your diet in the form of vegetables, fruit, nuts, and seeds. Are you getting the daily recommended amount? Nutrients consumed should come primarily from foods containing vitamins and minerals (such as the ones listed below).

A variety of Plant-Powered Vegetables, Fruits, Nuts, and Seeds will help you power up your day and keep you energized; especially when eaten raw if at all possible. There are some vegetables that can be lightly steamed to maintain their color and nutrients of the vegetable. It depends on the vegetable: the Potato Family: may need to be boiled, grilled, or baked.

These Plant-Powered Vegetables offer Vitamin A:  Carrots, Asparagus, Cauliflower, Ginger Root, Lettuce (Green leaf), Radishes, Rhubarb, Sweet Potatoes, Cantaloupe, Mustard Greens, Napa Cabbage, Collard Greens, Beet Greens, Pumpkin, Spinach, etc.

Eat Your Vitamins Everyday!

 

When you eat Walnuts, Almonds, Spinach, Avocado, Bananas, etc. you will enjoy Plant-Powered B6 and B12.

Vegetables that contain Zinc:   Kale, Cabbage, Spinach, Broccoli, Beans, lentils, legumes, peas; etc.  Fruits: Dates, Raisins; etc. Nuts:  Almonds, Cashews, Pistachios, Pumpkin Seeds; etc.

Tropical Fruits are filled with Vitamin C

 

Plant-Powered Vitamin CFruits: Pineapple, Tomatoes, Oranges, Strawberries, Kiwi, Papaya, Clementine’s, Strawberries  Vegetables:  Cauliflower, Peppers, Mustard Greens, Parsley, Potatoes, Peas; etc.

Plant-Powered – Calcium – Vegetables: Broccoli, Kale, Bok Choy, Chinese Cabbage, Kale, Collard Greens, Okra, Avocado, Turnup Greens, Artichoke,  Green Beans, Okra, Dandelion Greens, Avocado, Kelp, and butternut squash; etc.

Plant-Powered-Seeds: Sesame Seeds (Tahini) contain Vitamin B, Calcium, Magnesium, Zinc, Phosphorus, and Copper.  Raw Seeds and nuts are a powerhouse packed with nutrition. Seeds and Nuts contain protein, fiber, and healthy fats to keep you full.  Nuts are a good source of fatty acids.  Nuts are essential to the brain and may help improve memory and concentration.  Flax Seeds, Walnuts all contain Omega 3-Fatty Acids.

Plant-Powered Seeds: Pumpkin Seeds (aka Pepitas) contain Iron, omega 3s, zinc, and magnesium are in Pumpkin Seeds (aka Pepitas), Chia Seeds, etc.

There are many ways to add seeds and nuts to your daily meals:

  • Consume seeds and nuts whole
  • Enjoy seeds and nuts sprinkled in your favorite salad, cereal, Acai Smoothie Bowl, etc.
  • Add seeds or nuts to a smoothie: Grind Chia Seeds or Consume them whole in a smoothie as of way of getting in protein to keep you full during your morning routine.
  • Make Almond and/or Pecan Plant-based Non-dairy Beverages out of whole nuts.

Homemade Almond Milk tastes great without additives or fillers. 

Plant Powered Nuts:  Brazil Nuts (contain Manganese, Vitamin E, Selenium, Thiamine, and Copper).  Almonds are loaded with fiber, Calcium and Vitamin E.  Figs are high on the chart for Vitamins A and K as well as beta carotene and Potassium.

Plant-Powered –  Vitamin D/Shiitake Mushrooms, White Mushrooms, Sweet Potatoes, Avocado, Apricots, Butternut Squash, Mangos, Peaches, Peppers, Carrots; etc.

Plant-Powered Omega/Essential Fatty Acids are found in Flax and Hemp Seeds Walnuts; etc.

All in all, a Plant-based Lifestyle has so much more value and nutrition for your health.

 

 

 

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