commit: e29190812b21dc89402aeba06c0518383c4740e2
parent c47c9e3b33323dddc9e6a0ef1b8dbe6050fe2d6f
Author: Rekka <rekkabell@gmail.com>
Date: Thu, 5 Dec 2019 10:00:15 -0500
Merge branch 'master' of https://github.com/hundredrabbits/Grimgrains
Diffstat:
1 file changed, 7 insertions(+), 9 deletions(-)
diff --git a/scripts/database/pages.ndtl b/scripts/database/pages.ndtl
@@ -81,7 +81,7 @@ NUTRITION
& 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.
- & {Read more|https://veganhealth.org/iron/} about iron.
+ & {{Read more|https://veganhealth.org/iron/}} about iron.
* Calcium
> <hr class='stroke' />
% pages/calcium.jpg
@@ -97,7 +97,7 @@ NUTRITION
& This, with extra servings of beans, broccoli, kale, okra, sweet potatoes, figs, corn tortillas, navel oranges and blackstrap molasses.
& The amount of calcium in plant foods is somewhat dependent on the amount of calcium in the soil. The World Health Organization recommends 1,000mg of calcium per day, and 1,200mg if over 50, but what is most important is how much is truly absorbed. Most people absorb 25-30% of calcium. Absorption varies depending on food sources, so {*it's important to consume sources of well-absorbed calcium*}, like {*calcium-set tofu*}, {*kale*}, {*turnip greens*}, {*mustard greens*} and {*broccoli*}. Beans, nuts and seeds have moderate amounts of calcium and a slow absorption rate, soaking nuts and seeds aids in absorption. Fortified plant milk generally contains calcium with an absorption rate of 25%, similar to calcium-set tofu, although it is important to shake it before using it as the calcium tends to set at the bottom.
& {{Oxalate molecules|https://veganhealth.org/oxalate/}}, found in certain plant foods (such as spinach, beets, beet greens, sweet potatoes, peanuts, rhubarb, and swiss chard), can prevent the absorption of calcium. Oxalates plays a part in calcium-oxalate kidney stones. Consuming calcium and high-oxalate foods is fine and necessary for good health, but it's important to drink plenty of fluids. Doing this helps oxalate and calcium “bind” to one another in the stomach and intestines before reaching the kidneys, making it less likely for kidney stones to form. Boiling high-oxalate greens before consumption and discarding the cooking water also helps.
- & {Read more|https://veganhealth.org/calcium/} about calcium.
+ & {{Read more|https://veganhealth.org/calcium/}} about calcium.
* Vitamin D
> <hr class='stroke' />
% pages/vitamind.jpg
@@ -113,7 +113,7 @@ NUTRITION
- Ergocalciferol or D2
- Cholecalciferol or D3
& D2 is vegan, made from exposing fungi to UV Rays, while D3 comes from fish oil or sheep's wool. Vitamin D2 is not as effective as vitamin D3 if taken weekly, it must be consumed daily.
- & {Read more|https://veganhealth.org/vitamin-d/} about vitamin D.
+ & {{Read more|https://veganhealth.org/vitamin-d/}} about vitamin D.
* Vitamin B-12
> <hr class='stroke' />
% pages/vitaminb12.jpg
@@ -136,7 +136,7 @@ NUTRITION
- Seaweed
& A quantity of 90 micrograms is recommended daily.
& Note that the amount of iodine in seaweed and other sea vegetables is variable, it is the same for sea salt and other natural salts. {*The only reliable sources are iodized salt or a supplement*}.
- & {Read more|https://veganhealth.org/iodine/} about iodine.
+ & {{Read more|https://veganhealth.org/iodine/}} about iodine.
* Omega-3
> <hr class='stroke' />
% pages/omega3.jpg
@@ -154,7 +154,7 @@ NUTRITION
- {*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.
- & {Read more|https://veganhealth.org/omega-3s-part-2/} about omega-3's.
+ & {{Read more|https://veganhealth.org/omega-3s-part-2/}} about omega-3's.
* Vitamin A
> <hr class='stroke' />
% pages/vitamina.jpg
@@ -170,7 +170,7 @@ NUTRITION
- Kale
- Cantaloupe
& 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.
- & {Read more|https://veganhealth.org/vitamin-a/} about vitamin A.
+ & {{Read more|https://veganhealth.org/vitamin-a/}} about vitamin A.
* Zinc
> <hr class='stroke' />
% pages/zinc.jpg
@@ -183,15 +183,13 @@ NUTRITION
- 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.
- & {Read more|https://veganhealth.org/zinc/} about zinc.
+ & {{Read more|https://veganhealth.org/zinc/}} about zinc.
> <hr class='stroke' />
* Nutrition References
& {{The vegan RD|https://www.theveganrd.com/}}
& {{Vegan Health|https://veganhealth.org/}}
& {{Nutrition Facts|https://nutritionfacts.org/}}
& {{Open Food Facts|https://world.openfoodfacts.org/}}
- & {{|}}
- &
> <hr class='stroke' />
& Information last updated on 15/11/19
& See a mistake? {{Make a pull request|https://github.com/hundredrabbits/Grimgrains}} on Github. Or contact us on {{twitter|https://twitter.com/grimgrains}} or {{mastodon|https://merveilles.town/@rek}}.
