commit: 0b5bb543a096f03df08a33b3f4dc6ad9a9c24f07
parent fb7aaa75ab57a4e0306aec3881ececd54ba48dcb
Author: Rekka <rekkabell@gmail.com>
Date: Mon, 18 Nov 2019 10:44:37 -0500
Nutrition
Added specific DRI quantities for omega-3
Diffstat:
2 files changed, 19 insertions(+), 14 deletions(-)
diff --git a/index.html b/index.html
@@ -4,7 +4,6 @@
<meta charset="utf-8">
<meta name="description" content="Grim Grains is an illustrated food blog, it features plant-based (vegan) recipes.">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
- <a rel="me" href="https://merveilles.town/@rek">Mastodon</a>
<!-- Twitter -->
<meta name="twitter:card" content="summary">
<meta name="twitter:site" content="@RekkaBell">
diff --git a/scripts/database/pages.ndtl b/scripts/database/pages.ndtl
@@ -52,7 +52,8 @@ NUTRITION
> <hr class='stroke' />
% pages/protein.jpg
& Proteins are necessary for the growth and repair of muscles, bones, hormones, digestive enzymes and to absorb nutrients. They are composed of {*20 amino acids*}, 11 of which our bodies can synthesize. The other 9 must come from the food that we eat, they are called the "essential amino acids".
- * Daily Portions
+ * Sources
+ & Consume 3-4 servings of:
- 1/2 cup of dried lentils or beans
- 1/2 cup tofu or tempeh
- 1 cup soy milk
@@ -76,9 +77,9 @@ NUTRITION
- Quinoa
- Pearled barley
- Whole grain bread
- & Plant foods are rich in iron, but because iron from plant sources is harder for our bodies to absorb it is important to consume twice as much. Including foods with {*vitamin c*} permits the body to better absorb iron.
- & Iron-rich plant foods are high in {*phytic acid*}, a compound that binds to iron and other minerals and that makes it difficult for our bodies to absorb. Avoiding foods that contain phytic acid isn't necessary, but it's important to eat them in a way that minimizes their effects on iron. Adding vitamin C-rich foods — like 1/2 cup of cauliflower or a cup of orange juice — can increase iron absorption of plant foods by as much to 4 to 6 times. Fermentation can also improve absorption. Eating sourdough or bread leavened with yeast instead of other grains can help.
- & Other iron inhibitors include: coffee, chamomille and peppermint tea, as well as spices like turmeric and coriander, or calcium rich foods.
+ & Iron-rich plant foods are high in {*phytic acid*}, a compound that binds to iron and other minerals and that makes it difficult for our bodies to absorb. Avoiding foods that contain phytic acid isn't necessary, but it's important to eat them in a way that minimizes their effects on iron.
+ & Iron is plentiful in vegan diets, you can increase your absorption of this vitamin by adding vitamin C to your meals (can increase absorption by 4-6X), avoiding tea (chamomille or pepppermint) of coffee at meals, eating more legumes, eating fermented grains (like yeast-leavened bread), cooking foods in a cast iron skillet (as the iron leeches into the food), and by avoiding calcium with meals.
+ & Other iron inhibitors include: turmeric and coriander, or calcium rich foods.
* Calcium
> <hr class='stroke' />
% pages/calcium.jpg
@@ -135,20 +136,24 @@ NUTRITION
% pages/omega3.jpg
& Omega3's are needed for optimal cognition, and helps reduce blood clotting (which protects against heart attacks).
* Sources
- - Chia seeds
- - Flax seeds, ground
- - Soybeans
- - Tofu/Tempeh
- - Canola/flaxseed oil
+ - Chia seeds, 1 tsp | 713mg
+ - Flax seeds, 1 tsp, ground | 570mg
+ - Soybeans, cooked, 1/2 cup | 500mg
+ - Tofu, 1 cup | 400mg
+ - Tempeh, 1 cup | 400mg
+ - Canola oil, 1 tsp | 433mg
+ - Flaxseed oil, 1/4 tsp | 608mg
& There are 3 omega-3 fatty acids:
- {*Alpha linolenic (ALA)*}, found in soy, walnuts, canola oil, flaxseeds, hemp seeds oil etc. The body cannot produce its own.
- {*Eicosapentaneoic acid (EPA)*}, found in small amounts in seaweed.
- {*Docosahexaneoic acid (DHA)*}, found in small amounts in seaweed. The body can convert EPA into DHA.
+ & Adult males require 1,600 mg/day while females require 1,100 mg/day of ALA. The numbers vary for {{babies, infants and pregnant women|https://veganhealth.org/daily-needs/#Omega-3-Fats}}. To be safe, it is recommended to take 200-300 mg of DHA per day.
* Vitamin A
> <hr class='stroke' />
% pages/vitamina.jpg
& Vitamin A is important for growth and developments in young children, and for red blood cell formation.
* Sources
+ & Consume 2 or more per day.
- Butternut squash
- Pumpkin
- Sweet potatoes
@@ -157,17 +162,18 @@ NUTRITION
- Spinach
- Kale
- Cantaloupe
- & Eat two or more servings of vitamin A-rich foods per day. The body can convert 50 carotenoids into vitamin A, the most common being {*beta-carotene*}. Eating vegetables high in carotenoids (carrots, pumpkin etc) with some fat increased the absorption and synthesis of Vitamin A.
+ & The body can convert 50 carotenoids into vitamin A, the most common being {*beta-carotene*}. Eating vegetables high in carotenoids (carrots, pumpkin etc) with some fat increased the absorption and synthesis of Vitamin A.
* Zinc
> <hr class='stroke' />
% pages/zinc.jpg
- & Zinc is important for immunity, and is found in legumes, soy foods, nuts and seeds.
- * Daily portions
- - Chickpeas, 1/3 cup (cooked)
+ & Zinc is important for immunity.
+ * Sources
+ - Chickpeas, 1/3 cup (cooked)
- Peanuts, 1/4 cup (raw)
- Oatmeal, 1 cup (cooked)
- Tempeh, 1/2 cup
- Bread
+ & Adult males (19-50yrs) require 11mg/day, while adult females (19-50yrs) require 40mg/day. {{These amounts vary|https://veganhealth.org/daily-needs/#zinc}} for newborns, infants, teens, pregnant/breastfeeding women and older adults.
& {{Phytates|https://www.nap.edu/read/10026/chapter/14#480}}, found in some plant foods, reduce zinc absorption. This is why it's important to increase our intake of zinc by at least 50%. Consuming protein — like legumes, leavened bread, fermented soy foods (miso or tempeh) and nuts – increases zinc absorption.
> <hr class='stroke' />
* References
